PREPARE FOR YOUR GAME DAY
Learn how to make the best combinations for your performance ⚡
- In larger quantities
- Moderate
- Less quantity / Avoid
Checklist
At the pre-game meal
✅ I have at least one carbohydrate-rich food (Group A) – 70% of the energy you will use on the field comes from these foods
✅ I have some protein-rich food. (Group B) This food has little lactose and is skimmed (e.g. skimmed Flemish cheese, skimmed lactose-free yogurt) and I still don't have any food rich in fat (Group E) - since the ideal is for you to prefer easily digestible foods so as not to feel uncomfortable on the field
✅ Have at least one food rich in vitamins and minerals (Group C) – they will help prevent muscle pain
✅ I drank at least 400 ml of water
During the game
✅ Since the game is not long, you don't need to eat anything during the break, but you should take the opportunity to drink more water.
At the meal after the game
✅ Have at least one carbohydrate-rich food (Group A) – you will need to replenish your energy levels for the rest of the day
✅ I have at least one food rich in protein (Group B) and another rich in vitamins and minerals (Group C) – important for the recovery of your muscles
✅ I drank at least 400 ml of water
✅ I didn't wait more than an hour to make this meal
Pre-Game Mental Preparation
Checklist
Before the game, it is very important that we are prepared not only physically, but also mentally. This will make you enter the field more relaxed and focused, ready to play like a champion!
So, we invite you to use our checklist to fully prepare for the rounds of the Tournament of Legends:
Sleep at least 9 hours the night before
✅ Rest is extremely important to prepare you for a competition. A good night's sleep makes you better able to deal with emotions on the field, read the game well and be more alert during the day of the tournament.
Create a personal goal
✅ More than “winning” or “losing”, “playing a lot of minutes” or “scoring 2 goals”, think about goals that are easier to control, such as “being able to fully concentrate on the game, avoiding distractions around me” or applying that tactic you were working on in training!
Check your emotions
✅ Try to understand how you are feeling before the game. If you feel nervous, remember that it is normal and that other players may feel the same. Talking to your parents, a friend or your coach about how you are feeling can help you stay calm and focused for the game!
Take 3 deep breaths
✅ Taking 3 deep breaths helps calm your body and mind, so you can start the game feeling more relaxed. Just breathe in through your nose, fill your chest with air, and then slowly exhale through your mouth. Repeat three times, energetically and attentively.
Think positive!
✅ Think about something you did well in recent games or practices and tell yourself a positive phrase, such as “I’m ready to give my best” or “I can be a good teammate.” This type of thinking helps you step onto the field with confidence.
