Match day nutrition and recovery

Last updated: Friday, May 06, 2005 Print

 

You need to focus on both the day of the match as well as the training week before the match. Adhering to your eating plan during the training week will ensure that you have adequate carbohydrate stores during the game.
This means that as far as possible, you should plan ahead and be prepared for all situations especially when travelling or staying in hotels which might test your discipline.

Practical tips:

1. Players should never try anything new on a match day – all dietary strategies should have been well rehearsed.

2. Eat a main meal at least three hours prior to kick off, focusing on carbohydrate-rich foods with a small amount of protein. This meal should be light and easy to digest. Avoid very high protein and fat as too much fat will make you feel uncomfortable and will not provide you with the energy you need.
Examples of pre-match main meals:

• Spaghetti or other noodles with little lean mince and/or vegetable or tomato-based topping (no cream)
• Chicken a la King and rice and peas/carrots
• Baked potato with tuna or chicken or vegetable-based topping
• Grilled chicken breast with mashed potato/sweet potato or stir-fry rice
• Extra bread, fruit and fruit salads and low fat yoghurt/low fat desserts can be included with this meal plus sports drinks

3. 1 ½ hours before kick off top up your fuel stores with a small snack.
Examples of pre-match top-up snacks

• Sandwiches with low fat cheese/ham/chicken/boiled egg/tuna/jam and peanut butter
• Muffins or pancakes or crumpets with honey/syrup or sugar and cinnamon
• Fresh fruit and low fat yoghurt
• Fruit smoothies
• Sports bars or cereal/breakfast bars and sports drinks
• If you lack appetite or if you cannot tolerate solid food, a liquid meal replacement (e.g. Ensure/Nestle Build-Up) is an alternative option.

4. Immediately before the game begins drink about 400-500ml fluid as this primes the stomach and assists with fluid emptying.

5. During the match fluid intake is important to prevent dehydration. Use every opportunity during the match to drink fluid such as stoppages, injury time and halftime. Familiarise yourself with your own fluid requirements in different environmental conditions.

6. Within 30-40 minutes after the match you should replenish carbohydrate, fluid and electrolyte losses (see examples of recovery snacks below). A small amount of protein also needs to be included. Examples of post-exercise recovery snacks. Choose one to two options from the following list. Each of these post-exercise "recovery" snacks provides ~50g of carbohydrate + >10g protein:

• 250-350 ml carbohydrate energy drink + 250 ml liquid meal supplement (Nestle Build up)
• 200-300 ml fruit smoothie/milkshake
• 250 ml low fat fruit yoghurt or 1 Yogisip (350 ml)
• 200 ml (1 cup) Yogisip + Low fat energy bar
• Small handfull of lean biltong + low fat energy bar (e.g. Fast fuel, Power bar or Safari fruit bar)
• 2 Energade bars
• Sandwich with low fat cheese/cottage cheese/lean cold meat/chicken + 1 fruit
• Bowl of cereal with low fat/fat-free milk
• 10 slices (45x15x3 mm) lean biltong (30g) + 10 Super C’s or 10 jelly babies + water
• 2 small packets Baker Street Pretzels + 250 ml low fat yoghurt
• 340ml Amarhewu + 3tsp peanut butter
• 60g Morvite powder mixed into a smooth drink
• 2 cups smash with 2 tablespoons skim milk powder

7. A team approach to recovery is often helpful where the team/management organises suitable snacks and drinks.

8. Avoid alcohol and caffeine in the post-recovery period. Refer to Alcohol and fluid for further information. - (Shelly Meltzer and Associates, consultant dieticians to SARugby) Article used with permission from www.sarugby.net.