'It’s all about feeling fresh when I go out to bat. If I’ve fuelled right, I know I’ve given myself every chance to perform' - Ollie Pope
When competition stretches on for hours or days, fuelling your body becomes as strategic as the game plan itself. England batter Ollie Pope knows that staying sharp through long sessions isn’t just about fitness - it’s about what, when, and how you eat.
"The night before a big match, it’s about getting my carbs in,” says Pope. “We’re often in hotels, so it’s something like chicken and sweet potato fries. During play, when I’m really locked in, I don’t have much appetite, so I rely on shakes, bananas, and gels to keep me going."
That balance between solid food and liquid fuel reflects a principle shared across elite sport: energy consistency beats intensity.
The science of sustained energy
Dr. Asker Jeukendrup, an exercise physiologist and sports nutrition expert, explains:
“In long-duration sports like cricket, tennis or cycling, the challenge isn’t only energy output but how well the body tolerates fuel during stress. Liquids and soft foods help maintain glycogen without upsetting digestion."
Dr. John Brewer, a professor of Applied Sports Science, adds:
“Once focus levels rise, appetite can drop sharply. Athletes who plan their intake in advance - by knowing what sits well under pressure - perform better and recover faster.”
Beyond cricket
The principle holds across disciplines.
Cyclists snack every 20 minutes on the bike; tennis players grab banana halves between sets; footballers drink carb-protein blends at half-time. Each method keeps energy flowing steadily, preventing the dips that derail concentration.
Expert tips
1. Start early: build glycogen stores the night before, focusing on complex carbs like rice or oats
2. Keep it simple mid-competition: liquids or gels for easy digestion
3. Add protein post-play: aids recovery and muscle repair
4. Hydrate consciously: replace electrolytes as well as fluids
“It’s all about feeling fresh when I go out to bat,” says Pope. “If I’ve fuelled right, I know I’ve given myself every chance to perform.”
The bottom line
The right fuel plan doesn’t have to be perfect - it just has to be yours. Know your triggers, trust your body, and prepare like you train. Energy is a strategy, not a snack.
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