Good athletic performance isn’t only about smooth, efficient fundamentals, good footwork and excellent conditioning. It is also a matter and eating and drinking properly before, during and after a game.

Start with pre-match meals and hydration, which are important in order to maintain proper energy and blood sugar levels. “I recommend that athletes eat roughly three hours before they go onto the court or field,” says SportsMD expert Page Love, an Atlanta-based sports nutritionist and dietician who consults to players on the women’s professional tennis tour. “I prefer things a little lower in protein and fat, and with some carbs. Oatmeal with roasted nuts and fresh fruit is good for breakfast before a round. And something like a tuna sandwich for lunch before an afternoon game works as well. The idea is to settle hunger while keeping energy high and making sure blood sugar is at the right level. If that starts to fall, you can lose concentration and see performance drop.”

For those mid-round snacks, which can help stave off unwelcome drops in energy and blood sugar, Love recommends what she calls “energy bar shots and gels,” which are starchy, sweet solutions squirted in to the mouth for much-needed carbs and proteins.

Proper hydration is also critical, and Love believes athletes should make sure they drink plenty of fluids the night before a match as well as the day of. “Water is best for that, and you should hydrate right up to the time you go out to play as well as while you are on the court,” she says, adding that sports beverages such as Gatorade and PowerAde work as well.

Taking care of nutrition needs does not end with play, however. Post match nutrition is very important. “The first thing an athlete should do after playing, especially when it is hot, is replenish fluids by drinking water or sports beverages,” Love concludes. “Follow that with some carbs for muscle energy replenishment, and then perhaps something with a salty component to replace whatever sodium you have lost, and some protein. You can do all of that with a sandwich, or an energy bar.”

Obviously, not all athletes are alike when it comes to pre- and post-round nutrition and they things that make them perform best. “Therefore, it is important to determine what works best for you in training so you know what works best in actual competition,” Love says. “Don’t do your experimenting when performance counts the most.”