Nutrition, Hydration, and Supplement Considerations
This domain tests practical fuelling for long, irregular screen sessions plus the boundaries of your scope. Expect items on energy availability, carbohydrate and protein timing, hydration, caffeine, creatine, and third-party testing.
Core rules
- Adequate energy first. Chronic low energy availability degrades recovery, mood, and hormonal function. Dieting during heavy competition periods is a red flag.
- Protein around 1.6 grams per kilogram body mass daily supports adaptation; spread across three to four meals.
- Carbohydrate should match the day: higher around competition and long scrim blocks, lower on rest days.
- Meal timing around play. Large, high-fat meals before a match increase discomfort; small, familiar meals 2-3 hours out work better.
- Hydration. Pale straw urine and consistent fluid intake are adequate markers. Sessions are indoor and low sweat, so salt tablets and heavy electrolyte products are usually unnecessary.
- Caffeine at roughly 3-6 milligrams per kilogram, taken 30-60 minutes before play, improves alertness and reaction tasks. It also disrupts sleep if taken late.
- Creatine monohydrate at 3-5 grams daily is well studied, inexpensive, and safe in healthy adults; cognitive benefits are plausible but modest.
- Third-party testing. Recommend products certified by a recognised testing programme, and check the WADA Prohibited List where the event adopts anti-doping rules.
Worked example
A 70 kg player asks about caffeine before an evening match. Reasoning: 3-6 mg/kg gives roughly 210-420 mg, but a 21:00 start means a 300 mg dose at 20:00 will still be active at bedtime. Recommend a smaller dose of about 150-200 mg, taken 45 minutes before, with none after the match, and consider a pre-match nap instead for the later maps. Note that energy drinks add sugar and often exceed the intended dose.
Traps that cost marks
- Recommending supplements beyond your scope instead of referring to a registered dietitian.
- Ignoring caffeine's effect on sleep when calculating dose.
- Assuming indoor players need salt replacement.
- Treating a supplement label as proof of content or safety.