Nutrition is quickly becoming just as significant to training and developing in elite sport as an athlete's capacity to compete with the best.
Starting from performance preparation, muscle improvement and injury reduction, nutrition does it all.
Nation-renowned dietician Ash Miller, from Aid Station, has made it easy for athletes who participate in football across the country to maximise performance through the benfits of nutrition.
Miller, who has a Master's of Nutrition and Dietetics with distinction, has worked with AFL club the GWS Giants in the past, as well as helping Basketball Australia and Basketball NSW, among other clubs, to aid their preparation and training.
An example of elite footballers relying on nutrition to boost their performance includes Melbourne superstar Christian Petracca, who has a food page, OnTrac5, which details speedy, delicious and more importantly, healthy and much-needed meals for an athlete.
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Miller has curated a game plan to help athletes understand what to eat and drink before, during and after games, and show the benefits of these regimens.
Here's Miller's breakdown of why nutrition is vital to performance, and what to do to help get the most out of your planning.
Why Nutrition Is Important for AFLW and AFL Performance?
To support peak performance- Carbohydrates (3-6 g/kg/day) keep players energised for sprints, endurance, and sharp decision-making- Proper hydration assists in maintaining focus, skill execution, and peak physical performance throughout the gameTo enhance recovery- Consuming a combination of protein, carbohydrates and fluids after training or a match helps repair muscle tissue, restore muscle glycogen, rehydrate the body, and reduce fatigue
To reduce injury risk- Low energy and key nutrient gaps can make AFLW and AFL players more prone to injury, fatigue, and poor performance
BEFORE Performance
What to Eat Before an AFLW or AFL Game for Energy: Main Meal 2-4 Hours Before → Fuel your body and boost blood sugar levels while allowing time for digestion.
Aim for 3-4g of carbohydrates per kg of body weight, plus some protein.Oats with yoghurt, banana & peanut butterSandwiches or rolls with lean protein & saladChicken & vegetable stir-fry with riceRadix Nutrition Ultra Breakfast (convenient option)20 Minutes Before → Quick carb options to pick from:1x Banana3x pikelets1x 226ERS Endurance Fuel Bar Choco Bits3-4 x Bonk Breaker Energy Chews1x Untapped Energy Waffles
DURING Performance
How to Fuel and Hydrate During an AFLW or AFL Game Carbohydrate Target - Aim for 30-60 g of carbs per hour to maintain energy, blood glucose levels and delay fatigue. Half-time is a great time to think about replenishment
Easy Snack Options → Bananas, grapes, sandwiches, or pretzels. Sports Fuel → Gels, chews, waffles, bars or carbohydrate-electrolyte drink mixes for quick absorption.
Hydration → Sip on a sports hydration drink mix at regular intervals during games or training lasting over an hour.
For training/games under an hour, go for water with no-added-sugar - like electrolyte powder - such as Hyro Electrolyte Hydration Mix or Dr. Hydrate All-In-One Drink.
For sessions over 60 minutes, sip a sports drink that contains 4-8% carbs and 23-69 mg sodium per 100mL, such as; Tailwind Rapid Hydration, UnTapped Mapleaid Hydration OR Pure Sports Nutrition Electrolyte Hydration.
AFTER Performance
Essential Recovery Facts for AFLW and AFL:
Refuel Carbs → Replenish glycogen stores with 1-1.2 grams of carbohydrate per kilogram of body weight, consumed as close to finishing the game/training as possible
Include Protein → Aim for 25-35 g of high-quality protein post-game to support muscle repair, recovery, and adaptation
Hydrate Wisely → Replace 125-150% of fluids lost after exercise using a drink with sodium and a little carbohydrate within 4-6 hours
Ash offers free personalised advice to all athletes and weekend warriors through the Ask Ash initiative at Aid Station.
This information is general and not a substitute for personalised advice. Consult a sports dietitian or healthcare professional before changing your nutrition, hydration, or supplements.
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