Take it at your own pace. Ideally, start before the match and take sips between games and sets to maintain your energy levels. Aim to have at least one per hour and pair it with water to stay hydrated.

Take it after finishing your competition or training. Immediately after intense exertion, what's known as the metabolic window begins. This is the time when your body best absorbs the nutrients you provide to replenish your glycogen stores and repair muscle damage.