In general there are three types of sports: endurance sports, strength sport and ball sports. The correct nutrition and hydration depends on the type of sport you do. Strength sports are known for short but intensive efforts. Examples of ball sports are football, hockey, tennis and volleyball.
 

Nutritional advice ball sports

A lot of carbohydrates: Consume food that is rich with carbohydrates such as bread, potatoes, pasta, rice and legumes. Drink tea with sugar and a hypertone sports drink (AA Drink, Extran and fruit juices) during half time for sufficient energy.
No food with fats: Food with a lot of fats in it can cause stomach problems during exercising.
Variation in food: Variation in food provides enough minerals and vitamins. Food rich with fibers is recommended. For examble potatoes, rice, pasta, bread grains and a lot of fruits and vegetables.
Timing: Consume a big meal 2-3 hours before exercising. This will prevent problems with your stomach. A light snack is fine up until one hour before exercising.
 
After the ball sport it’s best to consume a recovery meal ( with a lot of proteins) within 30 minutes. After that time food rich with carbohydrates are a good way to recover.
 

Hydration advice ball sports

With ball sports it’s not always possible to drink in between. That makes it extra important that you drink enough water and isotone sport drinks before exercising.
 
Before and during exercising isotone ( Extran, Gatorade and Aquarius) sport drinks are the best options. After exercising it’s best to drink a hypertone sports drink (AA Drink, Extran en vruchtensappen) and water. Energy drinks (Red Bull, Bullit etc.) are not suited for exercising.