Handball Nutrition and Supplements: What Players Eat

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Practice ends at 9 p.m., the bus home takes forty minutes, and the fridge holds leftover pizza. Tomorrow there’s school or work, then lifting, then practice again. Handball players need a lot of fuel for sprinting, jumping, throwing and taking contact, and many don’t get it. This page covers handball nutrition in plain terms: how much to eat, what to eat around practice, hydration, and the honest truth about supplements, for youth, high school, college club, adult and elite players.

General information, not medical or dietary advice. Talk to a doctor or registered dietitian (ideally a sports dietitian) before changing your diet or starting any supplement, especially if you’re under 18, pregnant, or have a health condition or take medication. Back to the handball hub.

Many handball players under-eat

Studies of handball players keep finding the same thing. A 2024 study of 39 elite players (average weight 88 kg) found they ate about 2,600 kcal a day and only about 2.8 g of carbohydrate per kilogram of body weight, with around 41% of their energy coming from fat, very little vitamin D in the diet, and an average score of 38.5% on a sports-nutrition knowledge test. An earlier study of a professional team found energy and carbohydrate intakes consistently below recommendations, which improved after a nutrition education program. In a 2026 study of 72 elite adolescent girls, those who restricted their eating more took in less energy and carbohydrate.

Why it matters: the International Olympic Committee’s 2023 consensus on Relative Energy Deficiency in Sport (REDs) describes how eating too little for the training you do can harm health and performance in both female and male athletes, from hormones and bones to mood and injury. Warning signs include missed or irregular periods, frequent injuries or stress fractures, constant tiredness, and weight loss you didn’t plan. Any of these is a reason to see a doctor.

How much to eat

• Carbohydrate is the main fuel for a stop-and-go sport. UEFA’s expert statement for soccer, a similar sport, suggests a sliding scale of about 3–8 g per kilogram of body weight per day depending on the training load, with more in the day before and after games. Think rice, pasta, potatoes, bread, oats, fruit.
• Protein for muscle repair: the ACSM / Academy of Nutrition and Dietetics / Dietitians of Canada position statement suggests 1.2–2.0 g per kilogram a day for athletes, spread over meals, plus about 0.25–0.3 g/kg after training. Meat, fish, eggs, dairy, beans, tofu.
• Fat from olive oil, nuts, avocado and fish, but not as the main fuel.
• Calcium and vitamin D for bones (dairy or fortified alternatives, oily fish), and iron (red meat, beans, leafy greens), especially for female players. UEFA’s statement recommends checking iron levels regularly, at least once a year for men and twice for women, and warns that routine iron supplements without a test can do more harm than good.

A simple training-day plan

When	What it can look like
Breakfast	Oats or cereal with milk or yogurt and fruit; or eggs on toast
Lunch	Rice or pasta bowl with chicken, fish or beans and vegetables
1–3 hours before practice	Sandwich, banana, crackers, or a bagel; easy on fat and fiber
Right after practice	Chocolate milk, yogurt and fruit, or a protein shake if a meal is far away
Dinner	A full plate: carbs, protein, vegetables; don’t skip it after late practice

Examples, not a prescription; portions depend on your size, age and training. For what to eat on game day and between games at tournaments, see handball game day. For the night after, see handball recovery.

Hydration

NATA recommends limiting fluid loss during exercise to no more than 2% of body weight and not drinking so much that you gain weight. Water and normal meals cover most practices. On long or hot days, or for salty sweaters, an electrolyte drink can help; choose one tested for sport by a third party.

Supplements: food first, then test everything

The IOC’s consensus statement on supplements puts it plainly: a good diet comes first, and only a few supplements have good evidence for performance. Handball players who compete under the IHF or national federations are covered by anti-doping rules aligned with the World Anti-Doping Code, where strict liability applies: if a banned substance is in your body, you’re responsible, even if it came from a contaminated supplement. In one large test of supplements bought in 13 countries, about 15% contained undeclared prohormones. Third-party programs such as NSF Certified for Sport and Informed Sport test products for banned substances; they lower the risk but can’t remove it.

• Protein powder: not necessary if your meals cover your needs, but handy after late practice. Pick one with NSF Certified for Sport or Informed Sport. Follow the label.
• Creatine: one of the most studied supplements; many adult athletes take it for strength and repeated-sprint training. It can add 1–2 kg of body weight, according to UEFA’s statement. The American Academy of Pediatrics recommends against creatine for players under 18.
• Caffeine: among the few supplements with good evidence for performance, but it isn’t for everyone. Side effects can include anxiety, stomach upset, poor sleep and a racing heart. Not for kids and teens (the AAP says energy drinks have no place in their diets), and check with a doctor if you’re pregnant, sensitive to caffeine or have a heart condition. Late-day caffeine hurts sleep before evening practice.
• Vitamin D and iron: only if a blood test shows you need them, with a doctor guiding the dose.
• Multivitamin: no substitute for food, but some players use one as a backstop when the diet is limited. Choose a sport-certified one.
• Skip: “fat burners”, “testosterone boosters”, proprietary blends with undisclosed amounts, and anything with DMAA, SARMs or prohormones.

Third-party-tested picks

If you and your doctor or dietitian decide a supplement makes sense, these carry third-party certification: Thorne Whey Protein Isolate (21 g protein per scoop, NSF Certified for Sport, about $2.17 a serving at $65 for 30), Thorne Creatine (5 g creatine monohydrate per scoop, NSF Certified for Sport, about $0.49 a serving at $44 for 90; adults only), Klean Athlete Klean Multivitamin (NSF Certified for Sport, no iron listed, about $1.53 a day at $46 for 30 servings) and Nuun Sport electrolyte tablets (300 mg sodium, 1 g sugar, Informed Choice, about $0.75 a tablet at $7.49 for 10).

Prices change often; these are what we saw at the maker or a major retailer in October 2026. Compare more in our protein powder, creatine, multivitamin and electrolyte guides. Soccer players can see the same topic on our soccer nutrition page.

Handball nutrition: FAQs

What should a handball player eat in a day?

Three solid meals and a snack or two, built on carbohydrate (rice, pasta, potatoes, bread, oats, fruit), with protein at each meal and plenty of vegetables. Eat more on heavy training and game days. Studies show many handball players eat too little carbohydrate.

How much protein do handball players need?

The ACSM position statement suggests 1.2–2.0 g per kilogram of body weight a day for athletes, spread over meals. Most players can reach that with food; a protein shake is a convenience, not a must.

Is creatine allowed in handball?

Creatine isn’t on the banned list, but any supplement can be contaminated, and strict liability means you’re responsible for what’s in your body. Use a third-party-certified product, and note the AAP recommends against creatine under 18.

Do teen handball players need supplements?

Usually not. Enough food, especially carbohydrate, calcium and iron, matters far more. Energy drinks have no place in teens’ diets, according to the AAP. If a doctor finds a low vitamin D or iron level, they’ll guide what to take.

What does NSF Certified for Sport mean?

It means the product is tested for substances banned in sport; NSF says its program screens for more than 280 of them and is recognized by anti-doping organizations such as USADA. Informed Sport and Informed Choice are similar programs. Certification lowers the risk of a positive test but can’t guarantee it.