Tournament weekends are stressful enough without having to figure out nutrition on the fly.

This one-page cheat sheet covers everything:

→ What to eat in the week before a tournament
→ Match morning breakfast — exact timing for every match time
→ What to eat and drink at changeovers
→ Between-match snacks for every gap length
→ Post-match recovery — what to do in the first 30 minutes
→ Age-specific quick guide for Under 12s, 13–15s, and 16–18s

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