Not eating enough foods high in carbohydrates (at least 60% of the meal must be carbs), 30 to 40 minutes before excercise

Foods that release energy over a sustainec period of time. For example, snicker bars/cashew nuts/

If doing a high energy activity in a short duration, eat high carb foods 30 mins b4.

No protein, poor sleep, lack of stretching

Mix of proteins, vitamins and carbs (Chicken and Rice and Bokchoy)

Just eat abt 30 min after exercise

the food you’re eating, diet, sleep quality, increased stress from school

foods high in energy like snicker bar, banana and spinach smoothie.

schedule ur meal plans according to the training schedule. seek professional help if needed

Dehydration cause there is a significant disturbance in fluids and electrolyte balance, usually due to a reduction in total body exchangeable sodium stores

Banana as it is high in potassium, magnesium and calcium

Eat a full meal 3-4 hours before the game, eat light snacks like jelly 1-3 hours before the game to maintain sugar levels, during the game, drink isotonic drinks

Never warm up properly, eat too late, muscle cramp, never drink enough water/isotonic drink

100 plus, nuts, apple. Become healthier, measure the intake of protein, fats, carbohydrates and vegetables

Eat a big meal 3-4 hours before the match, have enough rest, eat a light snack(nuts, banana) 30 min before the match, during the match must hydrate more.

possibility of eating high sugar foods or drinking energy drinks right before workouts, not drinking enough water, and not drinking isotonic drinks/eating small amounts of sugar between workouts

small chocolate/protein bars and isotonic drinks, water, bananas. small amounts of sugar

eat an hour before workouts, eat small amounts of sugar during breaks between workouts, eat slow release fats like nuts and avocadoes an hour before workouts

she should have isotonic drinks, stretch more

eat 3hrs before to have enough energy when working out. if you want acute recovery in the first 6 hours and you’re planning to have another sports performance after, have an ice bath for about one minute

within a 4-6 hour window carbohydrate ingestion can result in significant elevations in muscle glycogen which results in better endurance performance in the second exercise after that

Low hydration, lack of electrolyte balance, never warm-up

Drink sports drink regularly, eat salty snacks. It will increase hhydration values and electrolyte level.

Eating meal 3-4 hours before competition begins. Having light snacks 1-2 hours beforehand.

Not eating sufficient protein, Lack of relaxation and rest, Not enough cool-down after exercise

Banana, Chocolate milk, Nuts, Apple slices, Peanut butter

Eat between 30-60 mins after workout, Eat protein, carbohydrate(and other necessary nutritions), Avoid extra sugar, Avoid alcohol, Eat light.

Lack of salt can cause dehydration and cramping, lack of proper nutrition eg protein can lead to slower muscle recovery times

Foods high in proteins eg chicken breast can help muscles recover faster and sleep can allow the body to fully recover

Eat 30-60 mins after exercising to maximise nutrient absorption.

No stretching after exercise, not eating 30-60min after workout, not hydrating enough before, during and after training and he is not sleeping the right amount of hours

Chocolate milk, isotonic drinks and eat enough good fats

Eat 30-60min after workout, enough fats and carbs and protein