Disclaimer: The information shared in this journal is based on general sports-performance guidance and is for educational purposes only. It is not a substitute for personalized medical or nutritional advice. Always consult a qualified healthcare or sports nutrition professional for guidance specific to your individual needs.
Energy shapes everything. In life and sports.
How you move, how you think, and how you respond under pressure.
The way you as an athlete fuels before stepping into training or competition influences not only how strong you feel, but also how clearly you think and how long you can stay composed.
At 821, we see this connection every day. The athletes who fuel with purpose show up differently. You arrive grounded, ready, and focused. Your recovery improves, confidence grows, and your performance feels steady and supported from start to finish.
Preparation is a game changer, in performance and life.
When preparation is intentional and strategic, flow and ease become a by-product of input. Everything else follows.
Building Steady Energy
Energy doesn’t begin with training or conditioning, it begins with fuel.
You can train as hard as you want, but without the right foundation, your body runs out of rhythm.
To sustain performance, you have to sustain your inputs.
Fueling before and after a workout is often overlooked by recreational players and overcomplicated by high-performance athletes.
But consistency beats complexity.
Simple, clean, and effective. That’s the goal.
You start simple.
With real food, not packaged, processed quick fixes.
Foods that give you energy after you have eaten them, not just a short burst and crash.
Foods that help you think clearly and stay sharp, not groggy or heavy.
Foods that are basic, balanced, and unprocessed, not complicated or trendy.
When training for any sport or activity, this gets ignored.
Consistency beats power, motivation, or hype every day.
It takes planning. It takes intention. Sometimes it takes guidance from an experienced professional.
But most of all, it takes awareness, noticing how your body performs based on what you’ve given (or haven’t given) it day to day.
Fuel Timing
Energy management is not just about what you eat. It matters when you eat it.
Your body performs best when nutrients are available at the right times to support energy, focus, and recovery.
Here’s a simple rhythm as an example:
Pre-Fuel → Perform → Recover → Repeat
Pre-Training (30–90 minutes before):
Prioritize easily digestible carbohydrates with a small amount of protein.
Examples: Banana with nut butter, oatmeal with fruit, or toast with avocado and egg.
This helps stabilize blood sugar, sustain endurance, and prevent early fatigue.During Training (for sessions >60 minutes):
Focus on hydration - take small sips of water every 10–15 minutes.
For longer or high-intensity sessions (or hot/extremely warm conditions), add electrolytes or a sports drink containing sodium and carbohydrates to prevent dehydration and maintain performance.💧 Quick Tip - Daily Hydration Mix:
Use this light, natural electrolyte option throughout the day to stay balanced and hydrated:16–20 oz water
1–2 dashes of Himalayan salt (a source of trace minerals)
½ fresh lemon, squeezed
Optional: 1 teaspoon apple cider vinegar for added flavor and pH balance
(Note: Apple cider vinegar can irritate some stomachs - test tolerance before using regularly.)
Post-Training (within 30–60 minutes):
The goal is to rebuild and restore. Combine protein (for muscle repair) and carbohydrates (to replenish glycogen).
Examples: Greek yogurt with fruit, a smoothie with protein powder and banana, or eggs with toast and vegetables.
When you time you are fueling well, you keep energy levels steady and recovery efficient, reducing soreness, improving focus, and setting yourself up for consistency day after day.
Fuel in Practice: An Everyday Game Plan
Sustained performance is built on routine, not restriction.
Here’s a simple framework you can adapt to your daily rhythm:
Morning:
Rehydrate first: 12–16 oz of water before coffee or breakfast(Optional: add lemon or a pinch of sea salt to support hydration and digestion.)
Eat within an hour of waking to stabilize blood sugar and start your metabolism.Midday:
Eat balanced meals that include lean protein, colorful vegetables or fruit, whole grains, and healthy fats.
Aim for energy that lasts, not spikes.Pre-Training Snack (if needed):
Choose something light: toast with nut butter, a small smoothie, or fruit with yogurt.Evening / Post-Training:
Focus on recovery: protein to repair, carbs to refuel, and plenty of hydration.
Add magnesium-rich foods (like spinach, pumpkin seeds, or avocado) to support muscle function and sleep quality.
Tournament Fuel: Preparing for Demands That Last
Competition days require a different type of preparation. Energy must last longer. Focus must remain sharper. Composure must hold steady.
2–3 Hours Before Competition
A balanced meal during this window sets the tone for sustained performance. The goal is to fill glycogen stores, stabilize blood sugar, and prevent hunger mid-match.
Carbohydrates provide accessible energy.
Protein supports endurance and muscle recovery.
Healthy fats offer stability and help maintain focus.
Balanced examples:
Oatmeal with fruit.
Eggs with toast.
Rice with grilled chicken and vegetables.
30–60 Minutes Before Match
As match time approaches, choose light, easily digestible carbohydrates to top off energy stores without heaviness.
Examples: banana, apple slices, pretzels, small energy bar, or a few crackers with nut butter
Hydrate well: 8–12 oz of water or a drink with electrolytes before stepping on court
During Competition
Hydration and quick-access energy are key.
Take small sips of water or electrolyte beverages (with sodium and potassium) every 15–20 minutes.
For long or back-to-back matches, simple carbs like a few bites of banana, a small handful of raisins, or a sports gel can help maintain blood glucose and mental clarity.
After Competition
Refueling properly within 30–60 minutes accelerates recovery.
Rehydrate: Replace fluids and electrolytes lost through sweat.
Rebuild: Combine carbohydrates (to replenish glycogen) with protein (to repair muscle).
Example: Smoothie with protein powder, banana, and spinach, or chicken with rice and vegetables.
Energy is not built during warm-up. It is built through the habits and choices made in the hours before the first point begins.
Plan ahead, eat smart, and fuel your focus, because tournaments reward not just skill, but preparation.
The Mindset of Fuel
Fuel is not just nutrition. It is awareness.
It reflects your discipline, focus, and respect for your body and the game.
Every decision before practice or competition tells a story about readiness and responsibility.
Fueling is an act of self-respect.
It is how you say to yourself: “I am ready for what I have been training for.”
It shows care for the work, the process, and the outcome.
The best athletes don’t just train their bodies - they train their preparation.
They learn how to create energy on purpose.
They understand that consistency is not built by chance - it is built through awareness, intention, and daily follow-through.
When fuel becomes mindset, performance becomes effortless.
Closing Reflection
Every athlete must learn to manage effort, emotion, and energy. Nutrition connects all three.
Before your next session or tournament, pause and ask:
Have I fueled with purpose, or simply eating out of habit?
Have I prepared in a way that supports my steady focus and effort?
Energy begins long before the first serve. It begins with awareness.
Athletes who prepare with intention, perform with confidence.
Fueling is not an afterthought. It is a requirement of training.
The most consistent athletes are those who take preparation seriously, even in the smallest details.
Thank you for being part of the 821 community.
Your dedication to learning and growth is what defines this community.
Through the Players Journal, we share the lessons, habits, and mindset that fuel steady progress - together.
Keep showing up with intention.
Keep fueling with purpose.
Keep playing with confidence and curiosity.
Until next time,
EM & The 821 Team
