GAA Nutrition: Simple Guide to Maximise Performance (2024) 📈

• The clothing and equipment that a player wears/carries varies between football and hurling/camogie. A football player does not have to wear a helmet nor carry a hurley for the game unlike a hurling/camogie player. Therefore less work is required of the football players body to keep the body cool which means they sweat less and thus consume less fluids.
• Running demands are similiar to that of Senior hurlers and Gaeilic football players. Thus, sweat rate will not be significantly different in this regard.

After the match…

The energy, carbohydrate and fluid lost can be easily replaced in post match meals. These losses are not a major issue because the next training session or match will likely not take place until at least 2-3 days later.

Structural muscle damage is difficult to prevent altogether, but muscle soreness and the magnitude of strength and power reductions might be reduced by nutritional strategies during the post-exercise period.

These strategies include the intake of protein and foods rich in anti-inflammatory and antioxidant phytochemicals.

Antioxidant compounds found in foods and beverages such as berries, cherries, cherry juice, dark chocolate, and green tea can reduce muscle damage and soreness. These food items are high in phytochemicals, many of which are polyphenols, such as flavonoids, flavanols, anthocyanins, catechins, and stilbenes. Several of these are more potent antioxidants than vitamins C and E.

Some can be obtained in isolated form, such as quercetin, but until there is greater evidence to guide postexercise practices, it seems wise  to choose food sources that contain mixtures of polyphenols and use these occasionally when the priority is to reduce soreness and hasten recovery before an upcoming match.

In other situations, such as during preseason training, high antioxidant intake should be avoided as this may interfere with muscle adaptation.

Appropriate timing, quality, and quantity of postmatch meals can play a critical role in recovery. This is especially applicable during periods when a GAA player may have 2-3 matches in one week (Most commonly, County players who are also playing for for their college too) or even 2 matches in 24 hours …

2 big games in 24 hours?

On a Friday night in November 2015, Stradbally beat Ballinacourty to win the Waterford Senior Football Championship. Less than 23 hours later they were competing in the Munster Senior Club Football Championship against Cork’s Nemo Rangers. In scenarios like this, timing, quality and quantity make a huge difference to performance on the field.

While this is a more extreme example, many club seasons are more condensed with the split season. Playing 2 championship games in less than a week is a reality for many players – especially come the business end of the season.

(Never mind if you’re still under 20, in college, play football and hurling and are on a county panel!)

Image Source: Eoghan Cormican, 2015

How to optimise nutrition for recovery

To optimize protein synthesis for repair and recovery, meals and snacks should be scheduled to target intakes of at least 20 to 25 g of high-quality protein in 3- to 4-hour intervals. Furthermore, consuming a high-protein meal that contains 30 to 60 g of protein prior to sleep can enhance overnight protein synthesis.

It is also needed to restore liver and muscle glycogen with carbohydrate intake and to begin this at an early stage of recovery, because muscle glycogen synthesis is impaired in the presence of muscle damage, which slows post-match recovery.

To quickly replenish glycogen stores, post-match meals should aim for a carbohydrate intake of about 1 g/kg of bodyweight per hour for 4 hours.

In addition, when the goal is to optimise muscle glycogen stores, daily carbohydrate intake should be increased from 5 g per kilogram of body weight/day  to about 7 g per kilogram of body weight/day.

Fluids & recovery

The need for fluid replacement to replace sweat losses should also be addressed in the first hours of post match recovery. The aggressiveness to be taken depends on the speed that rehydration must be achieved and the magnitude of the fluid-electrolyte deficit.

If recovery time and opportunities allows, consumption of regular meals and snacks with enough volume of plain water will restore euhydration, provided the food contains adequate sodium to replace any sweat losses. If dehydration is considerable with a relatively short recovery time (<12 h) then aggressive rehydration may be warranted.

Sodium & Recovery

If a GAA player fails to sufficiently replace sodium losses then this can prevent the return to a euhydrated state and this can encourage excessive urine production. Consuming sodium during this recovery period will help retain any ingested fluids and help stimulate thirst.

A loss in sodium can be more difficult to assess than water losses, and it is commonly known that individuals lose sweat electrolytes at greatly different rates. Drinks containing sodium such as sports beverages (For example, Lucozade Sport can be helpful, but there are plenty of foods that can provide the necessary electrolytes. Adding in a little extra salt to meals and recovery fluids can be helpful when sweat sodium losses are high.

If a player is looking to achieve quick and complete recovery from dehydration then they should drink ~1.5 L of fluid for each kilogram of body weight lost. The additional volume is necessary to compensate for the rise in urine production which accompanies the quick consumption of large volumes of liquids.

Therefore, when it is possible, fluids should aim to be consumed over time (and with sufficient electrolytes) rather than being ingested in large amounts to maximize fluid retention. In the majority of cases the latter approach is not needed but if the conditions are aligned a certain way then this approach may be necessary.

In summary, if  time allows you then consumption of regular meals and fluids will restore euhydration. Players in need of quick and complete recovery from excessive dehydration can drink ~1.5 L of fluid for each kilogram of body weight lost. Consuming beverages and snacks with sodium will help with accelerating rapid and complete recovery by stimulating thirst and fluid retention.

 Nutrition for Post-Game Recovery Summarised

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Nutrition for GAA training vs match

Firstly, when you are GAA training, this is an ideal opportunity for you to trial out new foods, new liquids and/or food/liquid quantities as doing this on match day can be risky business due to potential GI issues occurring. It’s better to have to run to the toilet during training than while you are playing a competitive match.

So, with that in mind, by practicing both your match-day nutrition in training, you are reducing the chances of developing any GI issues as well as limiting the stress that can accompany trialling out a new meal on match day.

The above is particularly applicable to your training session if it mimics the match in terms of intensity and duration. If that is not the case then some changes might be necessary.

For example, if you know that your training session won’t involve any high-intensity activity then you won’t need to consume as many carbohydrates beforehand and you more than likely won’t need any during it either. 1g of carbohydrates/kg of bodyweight should suffice in the 2-4 hours before you start.

You will more than likely still need to consume some water but again the quantity will be much lower in comparison to a high-intensity training session. Of course, other variables come into play such as the environment you are in, the weather conditions and the individual themselves.

3 Recipes for GAA Nutrition

If you’re looking for a tasty pre-match meal to have 2-4 hours before your match then look no further. Ingredient quantities are based on a female GAA player weighing 60kg and a male GAA player weighing 80kg

Recipe 1 Overnight Oats (minus the overnight)

Ingredients:

(Female, 60kg)

• 45g oats,
• 1 tsp chia seeds,
• 1 tbsp honey,
• 200ml low-fat milk,
• 1/2 scoop choc protein,
• 100g fat-free yoghurt,
• 1 square dark chocolate (80-90%),
• 1/2 cup blueberries
• Orange

(~630 calories)

(Male, 80kg)

• 80g oats,
• 1 tsp chia seeds,
• 1 tbsp honey
• 200ml low-fat milk,
• 1/2 scoop choc protein,
• 100g fat-free yoghurt,
• 1 square dark chocolate (80-90%),
• 1/2 cup blueberries
• Orange

(~785 calories)

Preparation:

1. Combine Dry Ingredients:
   • In a mixing bowl, combine the porridge oats and chia seeds.
2. Add Sweeteners and Liquid:
   • Add honey to the dry ingredients.
   • Pour in the low-fat milk to the mixture.
   • Add the chocolate protein powder for flavor and a protein boost.
3. Incorporate Yogurt:
   • Spoon in the fat-free yogurt into the bowl. This will add creaminess to the oats and provide a good source of probiotics.
4. Add Dark Chocolate:
   • Break the dark chocolate square (80-90%) into small pieces and add them to the mixture. This will add a rich and indulgent flavor to the oats.
5. Squeeze Orange Juice:
   • Squeeze the juice from the orange into the mixing bowl. The citrusy flavor will complement the chocolate and add a refreshing twist.
6. Stir Well:
   • Use a spoon to thoroughly stir the ingredients until there are no clumps of protein powder, and all the ingredients are well combined.
7. Refrigerate Overnight:
   • Cover the mixing bowl with a lid or plastic wrap and refrigerate the mixture overnight. This allows the oats to absorb the liquid and flavors, creating a delicious and creamy texture.
8. Serve:
   • The next morning, give the overnight oats a final stir. If the mixture is too thick, you can add a bit more milk to achieve your desired consistency.
9. Enjoy:
   • Serve the overnight oats in a bowl and enjoy a nutritious and flavorful breakfast.

Recipe 2 Prawn, Pesto, Spinach Pasta

Ingredients:

(Female, 60kg)

• 150g king prawns (ready to eat)
• Ready to eat spinach
• 1 tbsp fresh pesto
• x1 slice (~20g) Low-fat cheddar cheese
• 180g Fresh pasta

(~550 calories)

(Male, 80kg)

• 150g king prawns (ready to eat)
• Ready to eat spinach
• 1 tbsp fresh pesto
• x1 slice (~20g) Low-fat cheddar cheese
• 250g Fresh pasta
• Fresh basil leaves

(~660 calories)

Preparation:

1. Boil Fresh Pasta:
   • Boil the fresh pasta in a saucepan for about 3 minutes or as instructed on the package. Add a pinch of salt to the boiling water for seasoning.
2. Drain Pasta:
   • Once the pasta is cooked, drain the water from the saucepan but leave about 2-3 tablespoons of it at the end. This reserved water will help create a light sauce.
3. Add Prawns, Pesto, and Cheese:
   • Add the ready-to-eat king prawns to the drained pasta in the saucepan.
   • Spoon in the fresh pesto and mix it in, ensuring that the pesto is evenly dispersed throughout the meal.
   • Add the low-fat cheddar cheese, allowing it to melt slightly in the warmth of the pasta.
4. Incorporate Spinach:
   • Toss in the ready-to-eat spinach into the pasta mixture. The residual heat will wilt the spinach.
5. Mix Everything:
   • Mix all the ingredients thoroughly, ensuring that the prawns, pesto, spinach, and cheese are evenly distributed.
6. Garnish with Fresh Basil Leaves:
   • Optionally, garnish the dish with fresh basil leaves. This will add a fragrant and herby touch to the pasta.
7. Serve and Enjoy:
   • Plate the prawn pesto pasta and enjoy your delicious and flavorful meal.

Recipe 3 Chicken Stir-fry

Ingredients:

(Female, 60kg)

• Half tablespoon of rapeseed oil
• 2 cloves of garlic (without skin and crushed)
• 1 chilli chopped up in small pieces (without seeds)
• 1 thinly sliced bell pepper (without seeds)
• 1 tablespoon of soy sauce
• 1/2 tablespoon sweet chilli sauce
• 70g uncooked white rice
• 1/2 teaspoon sized piece of ginger (without skin and grated)
• 150g boneless, skinless chicken

(~550 calories)

(Male, 80kg)

• Half tablespoon of rapeseed oil
• 2 cloves of garlic (without skin and crushed)
• 1 chilli chopped up in small pieces (without seeds)
• 1 thinly sliced bell pepper (without seeds)
• 1 tablespoon of soy sauce
• 1/2 tablespoon sweet chilli sauce
• 100g uncooked white rice
• 1/2 teaspoon sized piece of ginger (without skin and grated)
• 150g boneless, skinless chicken

(~650 calories)

Preparation:

1. Prepare Rice:
   • Cook the white rice according to the package instructions. Set aside.
2. Marinate the Chicken:
   • In a bowl, combine the soy sauce and grated ginger.
   • Cut the chicken into bite-sized pieces and add them to the bowl, ensuring they are well coated in the marinade. Set aside for a few minutes.
3. Heat the Pan:
   • Heat the rapeseed oil in a wok or large pan over medium-high heat.
4. Cook Chicken:
   • Add the marinated chicken to the hot pan. Cook until the chicken is browned and cooked through, stirring occasionally. This should take about 5-7 minutes.
5. Add Aromatics:
   • Add the crushed garlic and chopped chili to the pan. Stir-fry for an additional minute until fragrant.
6. Add Vegetables:
   • Toss in the thinly sliced bell pepper. Stir-fry for 2-3 minutes until the vegetables are slightly tender but still vibrant.
7. Sauce It Up:
   • Pour in the sweet chili sauce, and give everything a good stir to combine. Cook for an additional 1-2 minutes.
8. Combine with Rice:
   • Add the cooked rice to the pan, tossing everything together until well combined and heated through.
9. Serve:
   • Once everything is cooked and well mixed, remove the pan from heat.
10. Garnish and Enjoy:
    • Garnish with fresh herbs, such as coriander, if desired. Serve the chicken stir-fry immediately.

Other common questions about GAA nutrition

Is Creatine good for GAA?

Yes, there are numerous performance benefits that GAA players can benefit from supplementing with Creatine Monohydrate:

1.Increase in strength. Considering Gaeilic Football, Ladies Football, Hurling and Camogie are all contact sports, an increase in strength can be the difference between you outmuscling our opponent and winning the ball or being outmuscled and losing the ball.

Strength training combined with creatine has shown to improve strength in comparison to resistance training alone.