Introduction

Gaelic Games are high intensity sports and demand a wide range of physical and mental attributes in order to maximise performance. Performance nutrition provides the body with the appropriate fuel and nutrient sources to train and recover optimally.

Top Tips for Fuelling & Hydrating Around Exercise:

1. Eat a carbohydrate rich meal, moderate in protein and fat 3 hours before training.

2. Eat a small snack 1-2 hours prior to exercise to top up glycogen stores and prevent hunger during the session, e.g. a banana.

3. Make sure you are optimally hydrated before the start of the exercise session.

4. Concentrate on drinking water during a training session. During matches consuming a small quantity of carbohydrate in the form of a sports drink and/or a banana may enhance second half performance.

5. Immediately after exercise consume some protein and carbohydrate to support recovery. These goals can be achieved by consuming any of the following; protein milk + a banana, a smoothie with Greek yogurt or a bottle of chocolate milk.

6. Make sure the post workout snack is followed by a substantial meal rich in carbohydrates, protein, fat and vegetables. This will ensure the body receives a variety of nutrients to maximise training adaptations and recovery.

7. Ensure you are re-hydrated before your next exercise session.

Match Day

On match day, it is much easier to plan and organise your nutrition on the basis that all matches have a defined kick-off time. Even with potential travel commitments, all players should have a well-rehearsed routine based on a high complex carbohydrate (complex carbohydrates) breakfast, pre-match meal and supporting snacks as appropriate. The pre-match meal is likely to be 3 hours before kick-off, if possible. The key is to practice the eating patterns that work for you as individuals to ensure you have enough energy for the game, but balance the need to be comfortable on the pitch.

The GAA’s ‘Recipes for Success’ booklet is available at https://www.gaa.ie/my-gaa/community-and-health/healthy-eating/recipes-for-success