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winchesterref
28-08-13, 08:08
This one hasn't been updated in a while so...

Anyone have any specific plans they like to follow? Always eat the same thing or like to mix it up a bit? Food choices the day before?

I start the game day with a black coffee with butter/coconut oil before breakfast mid morning!

Toby Warren
28-08-13, 08:08
Sure the experts will tell me I'm wrong but I tend to follow;

First thing water or juice and a coffee
Toast after an hour or so
Fruit a while later

Depending on KO time but I eat beans or poached egg on toast 90-100 mins before KO (any earlier and I'm hungry by half time)

But the main thinkg for me is lots of fluids

DrSTU
28-08-13, 09:08
Worried about mycotoxins?




I start the game day with a black coffee with butter/coconut oil before breakfast mid morning!

Lee Lifeson-Peart
28-08-13, 10:08
I start the game day with a black coffee with butter/coconut oil before breakfast mid morning!

That sounds nice!

winchesterref
28-08-13, 11:08
Worried about mycotoxins?

From the coffee?

winchesterref
28-08-13, 11:08
That sounds nice!

Delicious! Sceptical before I tried it. Butter/coconut oil acts as a bit of a creamer, tasty!

Phil E
28-08-13, 11:08
This is probably all wrong, but it works for me.

Coffee and toast when I get up.
Cereal bar mid morning.
Energy drink and chicken with pasta about 1100 to 1130.
Hydration drink and energy or cereal bar on the way to the game.
Another drink and maybe some Lucozade jelly beans while warming up.
Energy gel sachet just before kick off.
Keep hydrating through the game with another energy gel sachet at half time. Maybe a red bull shot at half time as well if I feel the need?
Protein shake after the game.
Curry and a pint of Guinness.

tim White
28-08-13, 12:08
I used to eat fairly normally on match days as a ref BUT I avoided bulky lunches and over-doing the fluids (always seemed to want the toilet just before the game and at half-time; very disruptive). A drink at half-time was always appreciated but only about half a cup or it felt like it was swilling about inside me.

I didn't need elite athlete nutrition because I am not an elite athlete. I am happy to concede if you think it makes a difference then indulge by all means but I suspect it is as much psychological as physiological-you think it will improve things so it does.

oldman
28-08-13, 12:08
Played my best game ever when removed from VP's pre match lunch to fill in for a no show. So I am now insist on a steak and kidney pie, mashed potatoes, greens and gravey, plus a glass on red before I referee. Not sure it helps physically , and Mrs O not always happy to be cooking on a Saturday but who cares?

Lee Lifeson-Peart
28-08-13, 12:08
I used to eat fairly normally on match days as a ref BUT I avoided bulky lunches and over-doing the fluids (always seemed to want the toilet just before the game and at half-time; very disruptive).


Ditto - I think it's a combination of fluid and being 50.

I used to hydrate (to excess) well then found I was having to stop for a Crosby, Stills and Nash every 20 minutes on the way to the game - ok in the sticks but not good when you're in the middle of Leeds

SimonSmith
28-08-13, 13:08
Nothing but strong black coffee.
Gatorade when 30 minutes out from destination.

Check blood sugar and take insulin as necessary. Some combination of glucose and longer acting energy source.

Check blood sugar at half time and repeat as necessary. Some more gatorade

I cannot abide running feeling I have anything in my stomach - really uncomfortable

didds
28-08-13, 15:08
I don;t think its about elite althlete style preperation... its just about making sure your body is prepared for the 80 minutes endurance excercise with anaerobic efforts within that.

Granted you could swap the "energy drink" and "energy bars" with more homely substitutes but they are still fundamentally the same thing - some CHs of differing measures of GI. Ditto the energy gel - it COULD be a jam sandwich, or malt loaf (I fuelled on malt loaf on the bike in my half ironman days). But same same but different.

didds

Browner
28-08-13, 15:08
http://sportsmedicine.about.com/od/sportsnutrition/a/EatForExercise.htm any use?

DrSTU
28-08-13, 18:08
Most people that do coffee and MCT or fat are usually fans of the bullet proof diet.


http://www.bulletproofexec.com/mycotoxins-in-america/

From the coffee?

Lee Lifeson-Peart
28-08-13, 18:08
Most people that do coffee and MCT or fat are usually fans of the bullet proof diet.


http://www.bulletproofexec.com/mycotoxins-in-america/

MCT??

Wikipedia is no help:-


Maksutov–Cassegrain telescope

Medium-chain triglycerides,

Marine Current Turbines

Microsoft Certified Trainer

Monetary Circuit Theory

Multi-cable transit,

Miss Chinese Toronto.

I hope it's the last one!:bday:

winchesterref
28-08-13, 19:08
MCT??

Wikipedia is a big help:-


Medium-chain triglycerides

.


Corrected!

Phil E
28-08-13, 21:08
Isn't coffee a diuretic?
Not the best thing to have before a game.

DrSTU
28-08-13, 22:08
If you're properly hydrated a couple of hundred mg of caffeine ain't gonna be noticeable. I'd personally pop a 200mg pill instead of drinking the coffee but I imagine p92 has a protocol that works for him in terms of calorie ingestion.


Isn't coffee a diuretic?
Not the best thing to have before a game.

winchesterref
28-08-13, 23:08
Most people that do coffee and MCT or fat are usually fans of the bullet proof diet.


http://www.bulletproofexec.com/mycotoxins-in-america/

That's about the only link I hadn't read on that page!! Nice one thanks for that, interesting. In terms of mycotoxins I'm not overly concerned about them myself as the main principle for following the Bulletproof guidance, although I do go along with following along the same kind of path.

I eat a lot of fats which is a bit strange to get used to initially, but fine once you've done it for a week. Never felt like I've had more energy than following this new nutrition plan.

With regards to coffee intake I make sure most days it is just 1 cup, organic/toxin free where possible, and single origin. And the butter is only high quality stuff too, tastes fantastic!

winchesterref
28-08-13, 23:08
Isn't coffee a diuretic?
Not the best thing to have before a game.

Net fluid intake is enough in a cup to counteract the slight diuretic effect if caffeine, as below it isn't really noticeable from one cup of coffee

Drift
29-08-13, 00:08
3pm kick off:
- Breakfast at 9:30am of poached eggs, salmon and avocado. Or bacon, eggs and avocado. Washed down with a black coffee.
- Snack at 12pm of a banana and some cashews or macadamias
- Warming up at 2:30-2:45, I will sip on a shake of creatine and ON's amino energy, making sure to save some for half time.
- Half time the other part of the shake and some water.
- 5-10 minutes after the game a protein shake with some glutamine in it and a sugar free powerade.

Dinner is usually something heavy with a decent dose of fat in it. I also keep myself well hydrated throughout the day/week.

TheBFG
29-08-13, 11:08
this will be for a local game (i.e with an hour or so of home)

Tea when i get up, followed by eggs (2) bacon (3) mushrooms, and toast (2 slices)

Banana en route to the match drink at least 1 litre of water depending how warm it is.

Banana while warming up and finish before walking out, drink plenty of water during the game and HT.

that's it :shrug:

After the game OJ and lemonade and what ever food is on offer!!!!

ddjamo
29-08-13, 13:08
This is probably all wrong, but it works for me.

Coffee and toast when I get up.
Cereal bar mid morning.
Energy drink and chicken with pasta about 1100 to 1130.
Hydration drink and energy or cereal bar on the way to the game.
Another drink and maybe some Lucozade jelly beans while warming up.
Energy gel sachet just before kick off.
Keep hydrating through the game with another energy gel sachet at half time. Maybe a red bull shot at half time as well if I feel the need?
Protein shake after the game.
Curry and a pint of Guinness.

Impressed phil

Phil E
29-08-13, 21:08
Impressed phil

Coming from you Jamo, I will, take that as a compliment :hap:

Thanks.

ddjamo
30-08-13, 21:08
http://fitness.mercola.com/sites/fitness/archive/2013/08/30/fitness-boosting-foods.aspx

winchesterref
01-09-13, 06:09
I tend to go for:

Wake up and then have coffee and coconut oil/butter
Mid morning poached eggs, broccoli and some nuts
Pre game apple about an hour before

During the game water with elete electrolytes added
Post match protein shake with added ground oats

Thurs/Fri evenings usually meat/fish, veg and a small amount of sweet potato/potato, maybe some basmati rice

dreamsdirt
07-10-14, 13:10
Like any other sport, take something light, a toast perhaps or a piece of fruit.