Fuel For The Breaks: In-Play Nutrition For Team Sport Athletes

Team sport isn’t steady, it’s stop-start, high intensity, and often chaotic. You don’t get a steady fuelling window like endurance events, so what you do in the breaks matters. Getting your nutrition right during time-outs, quarter breaks or half-time can help maintain energy, sharpen skills, and keep decision-making on point.

Table Of Contents

• Why In-Play Carbohydrates Matter

• What To Choose: Low-Fibre, Fast Fuel Options

• Fuelling By Break Type

• Hydration Still Matters

• Key Takeaways

Why In-Play Carbohydrates Matter

Carbohydrates are the primary fuel for high-intensity efforts. In team sports such as football, soccer, netball, tennis, basketball or hockey, repeated sprints, jumps, and changes of direction rely heavily on muscle glycogen and blood glucose.

Research consistently shows that carbohydrate intake during exercise helps maintain skill performance, delays fatigue, and supports cognitive function, particularly in sessions or games lasting longer than 60 minutes¹⁻³.

Practical target:

• Aim for 30-60g of carbohydrate per hour for games exceeding 60 minutes¹⁻³.

• Use breaks in play (half-time, quarter time, change of ends) to fuel effectively¹.

What To Choose: Low-Fibre, Fast Fuel Options

During play, digestion needs to be quick and comfortable. This is why low-fibre, low-fat carbohydrate sources are the go-to.

Best options include:

• Fruit: bananas, grapes

• Simple carbs: pretzels, pikelets

• Sports products: energy gels, low-fibre energy bars

• Fluids: low-carb electrolyte or isotonic drinks²˒⁴.

These options provide rapidly available sugars without slowing gastric emptying or causing gut discomfort.

Fuelling By Break Type

Not all breaks are equal. Matching your intake to the time available is key. You don’t need to fuel at every break, but if you do, here are some options and how each break is suited to different nutrition.

Quick Snack / Short Break (e.g. Time-Out)

• Goal → Fast, minimal interruption fuelling

• Example → 1 energy gel (25-30g carbs) + 250mL water with electrolyte mix (~0-15g carbs)

This approach delivers a rapid carbohydrate hit with minimal chewing, ideal when time is tight.

Bite Break / Quarter Time / Change of Ends

• Goal → Small top-up with fluid support

• Example → 1  energy bars or piece of fruit (~10-15g carbs) + 250mL electrolyte drink (~0-15g carbs)

A longer break provides time to chew and absorb a bar or piece of food.

Larger Snack / Half-Time or End of Set

• Goal → Meaningful refuel for second-half performance

• Example → 1 medium banana (~25g carbs)+ 2 small pikelets (~15g carbs)+ 500mL isotonic drink (~15-25g carbs)⁴.

This combination helps restore blood glucose and support glycogen sparing heading into the second half.

Hydration Still Matters

Even mild dehydration can impair skill execution and decision-making. Pairing carbohydrates with fluids improves absorption and overall performance outcomes²˒⁴.

Simple strategy:

• Sip fluids at every break

• Use electrolyte drinks  when sweat losses are high, conditions are hot or games are long or consecutive⁴. 

Key Takeaways

• 30-60g carbs per hour is a practical in-play target for games >60 minutes 

• Use natural breaks to fuel, don’t rely on continuous intake

• Choose low-fibre, low-fat, easy-to-digest carbohydrates

• Match your fuelling to the length of the break

• Combine carbohydrates + fluids for best results 

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

References

1. Sports Dietitians Australia. Eating and drinking during sport. 2012.

2. Australian Institute of Sport. Sports nutrition for competition. Canberra: AIS; 2021.

3. Phillips SM, Sproule J, Turner AP. Carbohydrate ingestion during team games exercise: current knowledge and areas for future investigation. Sports Med. 2011;41(7):559-585.

4. Baker LB, Jeukendrup AE. Optimal composition of fluid-replacement beverages. Compr Physiol. 2014;4(2):575-620.

Disclaimer:
The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.