Former club man, now Connacht Rugby nutritionist Gavin Rackard gives us his best nutrition tips for match days.
Overview: Your food is broken down into macronutrients called carbohydrate, protein and fats.
The primary function of each marconutrient is different with carbohydrates helping supply
energy, protein helping your muscles repair as well build and fat helping vitamin absorption and
also provide energy for lower intensity exercise. For the purpose of match days and pre match
days the carbohydrate and nutrient rich options to focus on before a game include porridge oats,
bananas, pasta, grapes, wraps, rice, potatoes, breads and cereals. This will ensure your energy
stores are topped to maximise your energy output, repeated sprint ability and concentration
during a game.
Pre Match Day: Your primary fuelling day is the day before the game or match day -1. This is
carbohydrate loading. Carbohydrate loading is an evidence based approach to maximise your
ability to perform on game day. On this day you should focus on 3 carbohydrate containing
meals and 1-3 carbohydrate containing snacks, depending on your appetite. See the examples
below for meals that contain ½ plate or 2 fistfuls of carbohydrates. Bread, pasta, rice, potatoes
and oats all being a mainstay. For snacks the same applies so top up when you are hungry with
grapes, a fruit salad, some orange juce, light cereal bar, cereal or beans on toast.
The secondary focus is fliud. The aim for fluid is to get between 2 & 3 litres of fluid the day
before the game. This does not always need to be water but it should be primary source. You can
meet 2 requirements in 1 by choosing orange juice, apple jucie or a homemade fruit smoothie
that will help meet your fluid and fuel requirements.
Match Day: For game day itself always aim to eat 3.0-3.5hrs before kick – off. This is a
carbohydrate containing breakfast like porridge, cereal, eggs on 2 slices of toast with 1 banana or
a fruit smoothie. The 3 hours is allow your body digest the food and utilise it for energy during
the game. If you find yourself hungry then use the snack options above to top up.
Half time: During the game water is primary focus but if you wish to have a sports drink, some
jaffa cakes, orange slices or jelly babies then that is fine too to top up your energy reserves for
the 2 nd half.
Post Game: The aim after the game is the 3 R’s of recovery. RRR = Restore the energy used
with carbohydrates, Repair the muscle with protein and Rehydrate the fluids lost. This can be
broken into Phase 1 and Phase 2 recovery. How to do phase 1 and meet the 3RS is a dairy based
smoothie with fruit, a chocolate milk or a normal milk with 1 banana. The dairy source in each
contains protein with the carbohydrate coming from the fruit, the added sugar in the chocolate
milk or the banana. This is the only time of the week the requirement is there for a chocolate
milk because of the intensity of the game and calories expended.
Phase 2 recovery is a meal containing carbohydrates and lean protein so similar to above with
chicken, oily fish, beef, turkey, mince with potatoes, rice, pasta or noodles. Combinning the 3Rs
with Phase 1 and Phase 2 recovery will ensure you are recovered for your next training session.
Applying all of the fundemenatals well and consistently will give you every chance to fuel
optimally and recovery adequately for every game.
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