Assumption: European Championship, match starts at 6 p.m. EVENING BEFORE THE DAY OF THE MATCH Proper preparation for a match starts as early as the evening before – at dinner. Dinner should be a light meal (low in fat and protein), rich in carbohydrates. Potato dishes, pasta, pizza, but also sweet dishes (such as pancake-type dishes) are excellent choices. It is also important to ingest sufficient fluid, preferably water or fruit juices. Alcohol should be avoided. Getting to bed early is advisable. An athlete needs a minimum of eight hours’ sleep. It is important to have the first deep-sleep phase before midnight. DAY OF THE MATCH – MORNING Get up sufficiently early and take your time at breakfast. Breakfast should again consist mostly of carbohydrates. This may include muesli, bread, croissants, etc. Ham and cheese plus some tomatoes, etc. are also okay. With scrambled eggs or omelettes make sure they are not prepared with too much fat. As regards beverages, choose what you usually have in the morning. After breakfast, a brief walk (about 20 min) is a good thing. DAY OF THE MATCH – MORNING The late morning should be used for some brief activation in the regenerative range. It is recommended to do some light gymnastics combined with about 2030 min of low-intensity endurance training (running without getting out of breath). If possible, these training sessions should take place outdoors. Alternatively, use the hotel’s gym, if available.