I have been looking for this answer for a month now.
When you play a long match over 2 hours this has worked for me recently:
One hour before the match take coconut oil and MCT on a empty
stomach.
When you feel fatigue take these energy packets like from a store
called Road Runner Sports.
They have an array of different kinds of energy fuel and experiment what is the best for your body.
It has really help me in the final 20 minutes of a match.
When you play a long match over 2 hours this has worked for me recently:
One hour before the match take coconut oil and MCT on a empty
stomach.
When you feel fatigue take these energy packets like from a store
called Road Runner Sports.
They have an array of different kinds of energy fuel and experiment what is the best for your body.
It has really help me in the final 20 minutes of a match.