Coaches break down what fuels a Games Fitness morning — simple, Indian-kitchen-friendly, and proven by the squad.
The 6AM alarm is hard enough. What you eat the night before and morning-of can make or break whether you show up sharp or drag through the warm-up.
A balanced dinner with rice or roti, dal, and a vegetable. Nothing fancy. The goal is glycogen top-up — your muscles' primary fuel store for high-intensity work the next morning.
If you train at 6AM, eat 45–60 minutes before. A banana with a spoon of peanut butter. Two dates and a glass of milk. A small idli with chutney. Keep it under 200 calories, low fibre, moderate carb.
Skip the protein shake pre-session — save that for after. Pre-workout you want quick-digesting fuel, not something your stomach has to fight through during court sprints.