Fitness and Hydration

Obrieski

I need a few tips if they're going!

I've noticed recently playing football that I am constantly tired during games. I'm a naturally fit person and have been training and playing all year so my match fitness would be well up at its peak, or it should be. However, even during the warm up I would be tired and then in the game after a first or second run I would be tired and take me a few minutes to get my breath back. As a half back who loves to get forward often in games this is seriously limiting me and my game. Could this be down to burnout perhaps, having never really had a break in football ever, between club, county, school and now college? Or am I just kidding myself thinking that I'm fitter than I actually am?

On another, not completely unrelated issue, is the matter of hydration before and during games. We had an U21 championship match this evening (we lost by the way, last ever underage game ) and I had made an concerted effort during the week to drink enough water, including today when I drank 2 litres during the day. Before the game, I was sipping on a water bottle in the dressing room and at half time too, but after only a few minutes (and especially in the second half when it always seems to happen no matter what I do) my mouth was extremely dry and I couldn't even muster the saliva to spit! I've always been told that if you feel your mouth being dry than you're dehydrated which isn't a good scenario. I don't understand how it happens despite how much water I take on during the day!

Long post and I'm sorry but anyone have any theories?

toggingout

Hi

Please see an article I wrote on our club website www.gaultiergaaclub.com. What you are eating could possibly be the reason

What you eat before a game can have a big effect on your performance. It is critical to eat and drink correctly not only on the day of the game but also the day before. You may be unknowingly eating poorly before a game and not realising that its the reason your energy levels were poor during the game. You then may blame it on your fitness levels or not sleeping right but the answer could be as simple as eating the wrong thing at the wrong time on game day.
So what should you be eating and drinking?

The day before the game is critical and this is when you should be eating the correct carbs to load up your energy levels.
Breakfast should be high protein with some low GI carbs, examples would be eggs and some slow cooked oats.
Lunch should contain similiar but with more low GI carbs, such as brown rice or brown pasta, with a portion or protein such as chicken or turkey.
Dinner should again be similar to lunch.
Match Day.
Breakfast should be similiar to the day before.
Lunch should be eaten three hours before throw in and it is critical here to eat a low GI meal such as brown rice or porridge. Also take on a portion of protein.
A low GI meal is important as it keeps your sugar levels (energy levels) steady. Make the mistake of eating a high GI meal such as a roll or potatoes and your sugar levels will spike and just before throw will dramatically falll and give you that lethargic feeling, which you blame on sleep or fitness.
Drink water for the next 90 minutes and 45 minutes before throw in a caffine tablet (optional) which may help you to be alert throughout the game. Coffee does not gave the same effect so stay well clear.
For the final 15 minutes you need to take on some high GI fuel, so sipping on a sports drink is recommended to get the glucose in fast.
At half time and throughout the game it is important to sip on a sports drink to replenish your energy levels.
After the game is the time to get the carbs in as quickly as possible to aid recovery so again a sports drink will do this, as well as high GI food such as low fat pizza, wedges or chicken curry and this should be accompanied with protein so a recovery drink of 3:1 carb to protein ratio is advised. It is also critical to rehydrate what fluids you loss during the game, getting in 1.5 to 2 lites of water through out the evening after a performance is important.
So the next time you didn't feel up for a match, take a look back at what you ate and you might find the reason

Peace

I have noticed throughout the year pretty big variations in energy levels even though fitness remained pretty static. Its something i'm going to pay much more attention to next year. I'm pretty sure its all to do with diet and hydration.

I remember after going to the galway races with the team. I survuved on supermacs and carslberg for 3 days. It took me about 4 weeks to undo that damage and get back to where i was before!

Found this on the GAA website:
http://www.gaa.ie/content/documents/publications/player_welfare/Food_for_Fitness_INDI_100113124416.pdf

nice_guy80

hydration is over emphasised imho

nutrition and sleep are far more important

regular eating and drinking water routines on match and training days

eroo

^^^

Our bodys are around 57% water. Even a 3% loss in fluids will lead to decreased performance. Water allows your cells to function. Basically without water/proper hydration you simply wont be up to much. Drinking 3-4 litres of water a day, getting at least 8 hours sleep and having a balanced diet is extremely important.

To say hydration is over-emphasised is ridiculous tbh.

woodchopper

Why is it that GAA players are always spotted sipping bottles yet they are always completely out of shape (ie 15-20% body fat). Get fit, fast, and skillful. Also many athletes take coffee so to suggest keeping away from it is a silly uninformed argument. Again all this oats nonsense, eat a good healthy breakfast ie cornflakes, brown toast, fruit. Too much time thinking and not enough training. To the OP keep of the drink!

Clareman

There seems to be a lot of varying opinions here cause (imvho) there aren't many experts on this topic, so I'm going to move it to Nutrition and Diet where the intelligent folks there can help.

Mods, please feel free to move it back to GAA if you think it's more suited here