Topping Up Your Fuel Stores For Game Day

Topping Up Your Fuel Stores For Game Day

Jul 2022
Topping Up Your Fuel Stores For Game Day

Building up your carbohydrate stores 

The first thing to consider is when to start fuelling. The optimal time for this is actually the day before game day and the aim is to increase the stores of carbohydrate in your muscles (this store of carbohydrates is called glycogen). The reason we are aiming to top up this store of carbohydrate is because carbohydrates are our bodies number one high intensity fuel source, and if we run out of them, we will fatigue quicker. In a game setting this translates to not having the fuel to make those all-important sprints or runs in the closing minutes of a match, which in many cases, can often be the difference between winning and losing. 


A simple way to know when to stay on top of this is to use the “Competition” switch when planning your workouts ahead on hexis. The platform will look at the type, intensity and duration of your competition and adjust your fuelling the day before the game accordingly.  

How much fuel do you need for a competition?

Fuelling your peak performance means getting the right amount of carbohydrates and calories on board but these values are highly individual and should be tailored to variables such as your bodyweight. The differences between competition and rest days can often be excess of 1,000kcals with hundreds of grams more carbohydrate required to fuel your performances.  These variations are based on a number of factors such as the durations, intensity and demands of your sport. hexis provides you with your daily kcals and macros goals giving you the details of what this number is for you and your individual Carb Codes will display a carbohydrate range for you to target at each meal to help guide you.

What should you be eating on a game day?

Assuming you’ve ticked the correct boxes on the day before your game, let’s look at game day itself. The additional amount of fuelling required can depend on the time the game starts and the number of opportunities to eat before, timing your carbohydrate so that you are fuelled efficiently for the game without worrying about being too full is integral, you need to feel comfortable and confident when you are competing. Our hexis team has pulled together a delicious high carb recipe that can be eaten as a breakfast, lunch or any type of pre-game meal (you could even reduce the portion size and have it as a snack). You can amend this to have even higher amounts of carbs by topping with foods like muesli, granola, dried fruit or additional honey, or serving alongside a glass of fruit juice. Make sure to tag us in your efforts and enjoy!


Banana & Oat Pre Workout Pancakes


Prep Time: 10 mins

Serves: 1



15g (1/2 Scoop) Vanilla Whey 

2 Bananas 

2 Eggs

2 Tbsp Oats

3 Tbsp Milk

1 Tbsp Coconut Oil

1 handful Strawberries, sliced

1 Tbsp Muesli

1 Tbsp Low Fat Natural Yoghurt



1.      Blend the eggs, oats, milk, 1.5 bananas (save and slice the other half to top your pancakes), and whey until the mixture is smooth. You could also use a vegan protein powder too if you prefer.

2.     Heat the coconut oil in a frying pan over a medium heat.

3.     Pour the mixture into the hot pan creating multiple small pancakes.

4.     Cook in batches for 45-90 seconds each side (when you start to see bubbles its time to flip!).

5.     Repeat until all the mixture is gone.

6.     Plate up and top with fresh strawberries, slices banana, sprinkle of muesli, dollop of natural yoghurt and a generous squeeze of honey!

Nutrition information per serving:

Kcals: 739

Carbs: 88g

Protein: 38g

Fat: 24g

Sign up to hexis now, and take your performance to the next level with personalised nutrition based on your workouts and goals.

Dr. Sam Impey

Performance Scientist

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Dr. Sam Impey