Nutrition
Performance fuel
Athlete Nutrition
Fencing is 3 minutes flat-out × many rounds. It needs steady blood sugar, hydration, and protein intake spread through the day. This is a starter guide, individual plans from a registered sports dietitian always beat generic advice.
Hydration
Start hydrated. Drink 400–600ml water 2 hours before training, another 200ml 15 minutes before. Keep a marked bottle at the piste and aim for 150–250ml every 15–20 minutes of active play. In Omani summer conditions add an electrolyte tablet per litre after the first hour.
Before training
Aim for a 60/30/10 plate 2–3 hours before the session, 60% complex carbs (rice, flatbread, oats), 30% lean protein (chicken, fish, eggs, yogurt), 10% fats (olive oil, nuts). In the last 30 minutes, a banana, date + water, or 20g whey is enough. Avoid heavy dairy + fried food within 90 minutes of play.
Match / tournament day
Tournaments are long. Break food into small portions every 90 minutes. Between pools and DE: a date + nuts + water. Between DE rounds: half a turkey/cheese wrap, half a banana. Avoid sugary drinks, they spike then crash energy. Bring everything you plan to eat, don't rely on venue vending machines.
Recovery
Within 30–45 minutes of finishing: 20–30g protein + 40–60g carbs. A rice + chicken bowl, or laban + oats + honey, or a recovery shake. Full meal within 2 hours. Sleep 8+ hours that night, that's when the training actually sticks.
Ramadan
Train 60–90 minutes after Iftar, not before. Suhoor: complex carbs + protein + healthy fat, oats with eggs and olive oil is ideal. Hydrate aggressively between Iftar and sleep, 3–4 litres. Skip the caffeine close to sleep. Competition during Ramadan: coordinate with your coach on scheduling.
Supplements & safety
Under-18 athletes should not use supplements beyond a multivitamin without a registered sports dietitian. Over-18: check every product against the WADA Prohibited List and use only batch-tested brands (Informed Sport / NSF Certified for Sport). Strict liability applies, see our anti-doping policy.