Food is a mixture of various substances which are essential for life whereas nutrition is a dynamic process in which body is made healthy by consumption of food. Sports nutrition is known as study and practice of nutrition and diet as it relates to sports performance. Good and adequate nutrition helps athletes to train hard, recover quickly and adapt more effectively with less risk of illness and injury. If an athlete lacks any constituents of diet it affects his or her performance. On the other hand, if he/she takes more than required calories it shall hamper the performance and increase the body weight. Thus diet plays a crucial role in performance. 

Fluid intake: 

1. Before the competition – drink at least 500 ml of water before 2 hours of the match. 

2. During the competition – 180-240 ml of water should be consumed for matches lasting for less than an hour. For matches lasting more than one hour, consume 150-300 ml of water or carbohydrates after every 20 min. 

3. After the competition – take sodium after the competition. 

Meal intake: 

1. Before the competition – 80%-90% carbohydrates. 

2. During the competition – light food, low fat, low protein. 

3. After the competition – carbohydrate intake within 15 min to restore glycogen.