Evening Match
If the match is scheduled between 8:30 PM and 9:30 PM, it’s preferable not to have dinner before the match. In these cases, it is better to have a snack in the late afternoon, such as tea with bread (or toasted bread), jam or honey, or with fruit and Parmesan cheese, or a sandwich with ham or bresaola.
If the match is set for 10 PM, dinner should be brought forward, and the composition of the meal can follow the same guidelines as lunch when the match is in the late afternoon.
What to consume during the match
Regarding what to do during the match, remember that it’s necessary to consume water, supplements, and carbohydrates, especially if the match exceeds one hour.
When the air temperature is high and you’re sweating a lot, the ideal drink should be quite diluted, meaning isotonic or, even better, hypotonic.
Water should be consumed in larger quantities the more you sweat, but most importantly, you should not wait until you are thirsty to start drinking: you need to drink immediately, at every break, and even before the match starts.
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