Fuelling the Engine for Game Day
I have always been a weekend warrior, from a young lad playing rugby on a Sunday to more recently playing senior rugby on a Saturday.
Regardless of the standard I have played I always like to control my controllables such as my individual training leading up to a game, the amount of good quality sleep I get, whether I need to stretch and most important- my match day nutrition, fuelling my body for battle.
Whatever sport or competition you prepare for it’s essential to get into a good meal routine to allow yourself the best prep to perform well!
This is an example of my match day food;
I aim to get quite a bit of carbohydrates into my day early to top up my glycogen stores which provide the working muscle with fuel. I spread my protein throughout the breakfast and pre-match meal.
Breakfast;
60g Porridge with 1.5 scoop of whey protein topped with a spoon of peanut butter and frozen fruit.
Pre match meal;
3 eggs scrambled with 2 rashers of bacon and a handful of baby tomatoes on top of 2 pieces of whole grain bread.
Hydration;
From when I wake up I aim to consume a pint of water and sip regularly till Kick Off.
So that’s my prep for match day. Let me know what works well for you! Try to get into a regime to give yourself the best opportunity to perform well. Good Luck.
Dan Phoenix
Exercise Specialist
Better Body Group, Sevenoaks
