{"id":359480,"date":"2017-10-16T11:01:37","date_gmt":"2017-10-16T10:01:37","guid":{"rendered":"https:\/\/www.intouchrugby.com\/magazine\/?p=359480"},"modified":"2020-10-27T12:43:29","modified_gmt":"2020-10-27T12:43:29","slug":"enhance","status":"publish","type":"post","link":"https:\/\/www.intouchrugby.com\/magazine\/enhance\/","title":{"rendered":"Nutritional Insights To Enhance Your Performance, by ROS NUTRITION www.rosnutrition.com"},"content":{"rendered":"

\"\"<\/h3>\n

Nutritional Insights To Enhance Your Performance\u00a0by ROS NUTRITION<\/h3>\n

www.rosnutrition.com<\/a><\/h3>\n

TWITTER<\/a> | FACEBOOK<\/a> | GOOGLE+<\/a> | INSTAGRAM<\/a><\/p>\n

\nSports performance nutritionist Daniel Davey and supplement supplier ROS Nutrition<\/a> share insights on the routines that helped Dublin GAA<\/a> secure their third consecutive All Ireland trophy and ways you can maximise your sporting performance.<\/p>\n

Preparation<\/strong>
\nWith physical preparation completed during the week, you should spend the days leading up to a performance focusing on getting into the right mind set. Daniel Davey explains here how athletes should focus on relaxation techniques, nutrition and hydration.<\/p>\n

Relaxation<\/strong>
\nEach athlete\u2019s needs are different, but you should focus on relaxation activities and avoiding stress. Turn to music, read a book, cook or watch a film or series. Top athletes like to keep themselves busy by doing the normal everyday things that are a part of their regular routine.<\/p>\n

Nutrition<\/strong>
\nA pre-performance nutritional routine should start 48-36 hours before \u2018kick-off\u2019. As the primary fuel source during high intensity exercise, athletes must make sure they have adequate stores of the energy found in glycogen (carbohydrates). For this reason, the meals of the Dublin players are strategically planned to include a minimum of three large meals and three snacks, ensuring they are optimally fuelled to perform to their full potential.<\/p>\n

To aid relaxation and prevent boredom when having the same meals, athletes should be encouraged to prepare their favourite recipes.<\/p>\n

Hydration<\/strong>
\nOften forgotten, hydration is key to optimum performance. This subject is taken very seriously – \u201cathletes must closely monitor their hydration\u201d, Davey says, \u201cthis is done quite simply by following a hydration protocol and monitoring urine to ensure it\u2019s a pale colour\u201d.<\/p>\n

Recovery<\/strong>
\nIt is not just preparation that is important for an athlete\u2019s performance. Recovery techniques and routines are needed to prevent reduced immunity, losses in performance or even injury.
\nDavey describes the nutritional goals for post-performance recovery as the \u201cthree R\u2019s\u201d:
\n1. Restore \u2013 Top up depleted energy and fuel (glycogen) stores.
\n2. Rehydrate \u2013 Replace lost fluid.
\n3. Repair \u2013 Heal and mend damaged muscle tissue.
\n\u201cNutrition is just part of an athlete\u2019s recovery strategy. Stretching, mobility, sleep and foam rolling are just a few of the other key areas athletes should focus on\u201d.<\/p>\n

In-Season – Dietary Insights<\/strong><\/p>\n

\nMeal Prep<\/strong>
\nIt is not just before and after performances that athletes need to be aware of their dietary and nutritional needs. According to Daniel, \u201ceach athlete will have their own preferences, needs and tastes, making personal meal prep a hugely important aspect of a nutrition strategy.\u201d<\/p>\n

Meal Times<\/strong>
\nAs a rule of thumb, athletes are generally expected to eat every 2-3 hours. However, this is dependent on when they wake up, their individual routines and training\/gym sessions.
\nAt Dublin GAA<\/a>, we look to ensure players have sufficient energy for each training and gym session. A typical day can look like this: breakfast at 07:30, snack at 10:00, lunch at 13:00, snack in the afternoon at 15:00, pre-training meal at 17:00, recovery meal at 20:30.<\/p>\n

Supplements<\/strong>
\nSupplements should be taken to support preparation and recovery, both for games and training. As preparation, Daniel advises taking a carbohydrate drink to help boost energy levels and, for a recovery, a whey protein<\/a> based drink.<\/p>\n

Athletes should also take fish oils daily and vitamin D<\/a> during the winter months, to aid in boosting immunity and nutrient intake.<\/p>\n

Post-Season – Dietary insights<\/strong>
\nTo cope with the rigors of a season, athletes have a huge requirement for energy and carbohydrate-based foods. In professional or semi-professional sports, where training occurs multiple times a week, athletes have an even greater carbohydrate requirement.<\/p>\n

However, in the post-season, athletes will tend to have much lower physical demands and carbohydrate requirements, as they take part in more casual activities to stay in shape; such as running, cycling, tennis and soccer.<\/p>\n

For this reason, the top advice would be to reduce your overall energy intake and focus much more on quality protein foods and healthy fats. In food terms, you should eat more eggs, meat, fish and vegetables and less bread, rice, pasta and high energy snack bars.<\/p>\n

Common Mistakes About Nutrition<\/strong>
\nThere are several mistakes athletes can make when it comes to nutrition. One of the most common mistakes athletes make is implementing something new into their routine.<\/p>\n

\u201cEverything an athlete does regarding their performance should be practiced in training before being implemented in a match situation, I have seen situations where an athlete will look for a performance edge, for example a new energy drink, only for it to have a negative impact\u201d- Davey.<\/p>\n

Athletes are much better when sticking to a normal routine rather than experimenting with a novel concept, which may have a negative effect on performance.<\/p>\n

Other mistakes that can be made by athletes include focusing on the wrong nutrient in the lead up to a match. An issue Daniel has found is that it\u2019s not uncommon for an athlete to eat too much protein based foods instead of fuelling up with the right types of carbohydrate based foods like fruit, rice, potatoes, porridge or muesli in preparation to a performance.<\/p>\n

Conclusion<\/strong>
\nInsights from Daniel Davey and ROS Nutrition<\/a> provide an understanding of the nutritional routines professional and semi-professional athletes go through during and after a season.<\/p>\n

From pre-performance relaxation techniques to post-season protein intakes, the right nutrition can aid an athlete\u2019s performance and ability to last a sporting season.<\/p>\n

\nAbout ROS Nutrition:<\/strong>
\nROS Nutrition<\/a> provides an expansive range of high-value sport and result-oriented nutritional products, designed to support consumers in the pursuit of their individual goals and ambitions.<\/p>\n

All of ROS Nutrition\u2019s products are made using the finest quality ingredients and are developed based on a critical analysis of the most relevant and up-to-date nutritional research. In addition, the company is dedicated to providing consumers with the education that will help them choose the most appropriate nutrition practices for their specific needs.<\/p>\n","protected":false},"excerpt":{"rendered":"

Nutritional Insights To Enhance Your Performance\u00a0by ROS NUTRITION www.rosnutrition.com TWITTER | FACEBOOK | GOOGLE+ | INSTAGRAM Sports performance nutritionist Daniel Davey and supplement supplier ROS Nutrition share insights on the routines that helped Dublin GAA secure their third consecutive All Ireland trophy and ways you can maximise your sporting performance. Preparation With physical preparation completed […]<\/p>\n","protected":false},"author":5,"featured_media":359482,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[14287,21615,10523,12992,6866,13115],"class_list":["post-359480","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-clubs","tag-enhance","tag-insights","tag-nutrition","tag-nutritional","tag-performance","tag-ros"],"_links":{"self":[{"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/posts\/359480","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/comments?post=359480"}],"version-history":[{"count":0,"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/posts\/359480\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/media\/359482"}],"wp:attachment":[{"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/media?parent=359480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/categories?post=359480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.intouchrugby.com\/magazine\/wp-json\/wp\/v2\/tags?post=359480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}