ON average, Gaelic football players will run nine kilometres a match, with around 17 per cent of play occurring at high speed (>17 kmhour).

Over the game, for an 80kg player, previous research has shown the average energy cost of play would be in the region of 1100 – 1350 kcal.

An awareness of this energy cost and activity profile is our first step to understand how to fuel for the work required. When we get this right, there are several key benefits, such as:

– Helping to delay the onset of fatigue (more common in the second half).

– Reducing the perception of effort during play.

– Helping you feel physically and mentally sharp during the game.

Now that we understand the importance of fuelling before match day, you might be wondering, what type and quantities of foods you should be consuming? Let’s get into that below.

The Most Important Nutrient For Performance

When we break down the activity profile of Gaelic football, we can see a large percentage of the game occurs at high speed. These bursts of activity (e.g. sprints) are anaerobic in nature. Therefore, basic physiology will lead us to understand that carbohydrates (glucose) will be used to fuel these actions.

In the body, we store carbohydrates in the muscle and liver as glycogen. You may have heard this being conceptualised like the fuel tank of your car. However, recent research has shown it’s slightly more complicated than this. Unlike your car, you don’t need to completely “run out” of fuel for performance to be impacted. In our muscles, there appears to be a threshold, below which, muscle contraction becomes affected. Which can lead to decrements in your performance.

This illustrates the point that the primary goal for the high performance Gaelic footballer should be stepping onto the pitch with adequate glycogen (carbohydrate) reserves.

A Mistake To Avoid

You may already have been aware of the importance of glycogen to performance. However, most players tend to translate this knowledge through practices such as eating a bowl of spaghetti the night before their game. Unfortunately, this isn’t going to cut it.

Imagine that your body is a bucket, and water represents the glycogen you store within your muscle. Filling the hypothetical bucket happens by placing it under a drain that steadily drips water. Each drop increases the water content in the bucket until it fills up. You cannot force the process or hope that the drain will suddenly start pouring more water. All you can do is wait.

Glycogen accumulation in muscle is similar. Even if you consume a lot of carbs, it will take your body time to process and convert these carbohydrates into their stored form (glycogen). Therefore, to ensure proper fuelling, any conversation about optimal fuelling should start (at least) the day before your game.

Match Day Fueling Blueprint

Match Day -1

The day before your match can be viewed as a window of opportunity to consume sufficient carbohydrates and fill your glycogen reserves. Unfortunately, we don’t yet have the research to show exactly how much glycogen is used during Gaelic football games. Therefore, the exact quantity of carbohydrates to consume, which will lead to ‘sufficient’ glycogen reserves, is still up for debate.

However, using research from other sports, recommendations for my athletes sit between 6-8 grams per kg bodyweight. Therefore, for the 80kg player, we’re looking at 480-640 grams of carbohydrates.

From research we conducted through Ulster University, the average club player only consumes around 3.6 grams per kg bodyweight. Therefore, this ‘fuelling’ recommendation may represent a significant increase for the average player.

As a result, using the lower end of my recommendations may be a more realistic starting point for many. Also consider that meal frequency can also be manipulated to break down these targets. For example, aiming for 100g carbohydrates over five meals (e.g. breakfast, AM snack, lunch, evening meal, supper), will be more sensible than cramming these totals into two to three meals.

It’s also worth mentioning that to achieve this intake of carbohydrate, the quantity of protein and fat will indirectly decrease to contain the amount of calories consumed.

Match-day

Depending on the time of throw in, you’re unlikely to significantly change muscle glycogen levels on match day. Therefore, you want to keep things simple, avoid excessive portions and stick with foods with which you are familiar.

The timing of meals also matters. To avoid gastrointestinal (stomach) upset, taking your solid pre-workout meal around three to four hours before the match is sensible.

We always need to appreciate that it takes time for food to transit our stomach, into the small intestines (where nutrients are absorbed). Therefore this timing recommendation will help avoid the dreaded feeling of food sitting in your stomach.

To apply these guidelines, here are a few example meals below:

Three to four Hours before Match

– Chicken stir-fry with fruit.

– Bagel, jam and protein milk.

– Cornflakes, alra yogurt and strawberries.

– Pint of milk, apple and Nutri-Grain bar.

– Pasta bolognese (lean mince) with apple juice.

One to Two Hours before Match

If you’ve done everything correct up until this point, my general recommendations are to avoid solid foods during this period. Liquids, however, should continue to be consumed, to ensure hydration.

If you’re feeling hungry, or simply feel better eating during this period, aim to keep to a small snack that’s low in fat & fibre, so it’s easy to digest.

To apply these guidelines, here are a few snack examples:

– Fage yogurt with coffee.

– Banana and Lucozade Sport.

– White bread toast, jam and a glass of milk.

Remember, fuelling yourself correctly cannot become a last minute afterthought. Through adopting a more systematic approach to your diet, you’ll feel and perform better on the pitch.

If you want individual guidance, feel free to contact me.

Conor McCrink is a Sport Dietitian with a BSc in Dietetics and MSc in Sport & Exercise Nutrition. He has experience at both club and county level as Lead Performance Nutritionist and has recently published scientific research in the area.

He currently runs an online private practice. You can contact Conor on Instagram @conormccrink or via his website, https:www.conormccrink.com.