IRFU / Nutritional Guidelines for Match Day 1

Nutritional Guidelines for Match Day

MEAL FOOD

Breakfast Choose two options:

• Highfibrecerealwithchoppedbanana,honeyandmilk• Scrambledeggsonwholegraintoastwithyogurt• Highcarbohydratesmoothie(seesmoothiefactsheet)• Porridgemadeonmilkwithhoneyandfruit• Hamomelettewithtoast• Pancakes,honey,bananaandyogurt• Largepotlowfatyogurt,glassfruitjuiceandhandfuldriedfruit

1hourbeforematch Easilydigestedfoodsandfluidse.g.orangejuice,cerealbars,sportsdrinks,whitebread,banana,jam,honey,pancakes(seesnacklistfactsheet)

Duringmatch Isotonicsportsdrinksordilutedfruitsquashorwater. Halftime-jellybabies,jaffacakes,cerealbar,fluids

Recoverypostmatch

(within1/2hourofcomingofffield)

Choose at least one option:

• 500mlsflavouredmilkdrink(e.g.Yazoo,Avonmore)andcerealbar• Whitebreadsandwichwithhamorjamorpeanutbutter• 200mlsofdrinkingyogurtandbanana• 2tubsofyogurtandhandfulofsultanasorraisins• Drinkplentyoffluidsduringrecovery www.IrishRugby.ie

3IRFU / Nutritional Guidelines for Match Day 1

MEAL FOOD

Breakfast Choose one option: • Highfibrecerealwithchoppedbanana,honeyandmilk,glassoffruitjuice

• Scrambledeggswith3-4slicedwholegraintoast,yogurtanddriedfruit

• Highcarbohydratesmoothie(seesmoothiefactsheet),pancakeswithhoney

• Porridgemadeonmilkwithhoneyandfruit,highcarbohydratesmoothie

• Hamomelettewith3-4sliceswholegraintoast,largeglassfruitjuice

• 3-4slicestoast,nutella,bananaandglassofmilk

Lunch

(about3hoursbeforekick-off)

• Largeserveofhighfibrecarbohydratesi.e.brownpasta,basmatirice,potatoes,brownbread-whicheveryoufindcomfortableprematch

• Teamthisupwithmeatandalowfatsaucee.g.spaghettibolognaise,tunaandlightmayonnaise,baconandpastasauce,chickenwithlowfatcheese

• Ifyoucannoteatfoodsbeforeamatch,takeahighenergysmoothieinstead,butyouneedtopracticeeating

Duringmatch Isotonicsportsdrinksordilutedfruitsquashorwater. Halftime-jellybabies,jaffacakes,cerealbar,fluids

Recoverypostmatch

(within1/2hourofcomingofffield)

Choose at least one option:

• Pintskimmedmilk

• Pretzels/snack-a-jacks/home-madepastapotandcerealbar

• 200mlsofdrinkingyogurtandbanana

• Breadsandwichwithmeatfillingandfruitjuice

• Drinkplentyoffluidsduringrecovery

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