SHANE RICE: Nutrition for GAA players: The traffic light system

FUELLING your body properly is just as important as your training when it comes to Gaelic football.

The right nutrition can help you perform at your best, recover faster, and avoid injury. But not every day requires the same amount of food and fuel. That’s where the Traffic Light System comes in.

A simple way to structure your eating based on the demands of your training. I have always used the traffic light system when helping players create a weekly plan.

Green Days: Match Days & Day Before a Game

High fuel, high energy

Green days are the most important days for fuelling on match days and the day before a game.

These are when your body needs the most energy to perform at its peak.

On these days, carbohydrates should make up the biggest portion of your meals because they provide the fuel for high-intensity running and repeated sprints.

What to eat: Plenty of carbs like potatoes, rice, pasta, bread, oats, and fruit. Keep protein levels high with lean meats, fish, eggs, and dairy.

Hydration: Start hydrating the day before the game. Drink plenty of water and include electrolytes if sweating a lot.

Meal timing: Eat a carb-heavy meal 3-4 hours before a game and have a small snack (e.g., banana, energy bar) 60-90 minutes before throw in.

Recovery: After the match, refuel with a mix of protein and carbs within 30-60 minutes to speed up recovery.

Yellow Days: Pitch Training Days

Moderate fuel, balanced nutrition

Yellow days are for hard pitch sessions, where you still need plenty of energy but not as much as on match days.

The goal here is to fuel well enough to train hard but without overloading on calories.

What to eat: A good balance of carbs, protein, and fats. Carbs should still be present but slightly reduced compared to a green day.

Meal timing: Eat a well-balanced meal 2-3 hours before training and have a protein-based snack after.

Hydration: Stay hydrated throughout the day to avoid dips in performance during training.

Red Days: Gym-Only or Rest Days

Lower fuel, focus on recovery

Red days are when you have a gym session or a full rest day. Since your body isn’t burning as much energy, you don’t need as many carbs. Instead, the focus should be on protein, healthy fats, and micronutrients for muscle recovery.

•l What to eat: Increase protein intake with foods like chicken, eggs, fish, and Greek yogurt. Reduce carbs slightly, swapping pasta and rice for extra vegetables. Healthy fats from avocados, nuts, and olive oil should be included.

Hydration: Water intake is still important, even on rest days.

Recovery: Prioritise sleep, stretching, and proper nutrition to allow muscles to repair.

Final Thoughts
The Traffic Light System is an easy way to manage nutrition without overcomplicating things. Green days are for max energy, yellow days for balance, and red days for recovery.

By eating smart based on your training load, you’ll feel stronger, recover faster, and perform better when it matters most!

Gaelic Athletic Academy
Shane Rice