Pre-Match Eating and Drinking

After a week of training, you must ensure that you replenish your glycogen stores before the weekend's match. Although the practice of carbohydrate loading is not recommended for umpires, a mini-loading regime should be implemented, whereby training is reduced whilst dietary carbohydrate intake is slightly increased above the normal training diet.

The Program should comprise:

24-36 hours reduced training
Increased carbohydrate intake 70 - 80% energy intake
Plenty of fluids

Your pre-match meal will not contribute much to glycogen stores, however, it has other important functions. It should be easily digested so that your stomach is empty before the start of the game, therefore should be comprised predominantly of carbohydrates, and ingested 2-3 hours prior to the match. Although we normally recommend a high fibre intake, many of you will find that a low fibre meal is easier to digest at this time. The meal should also contain enough food to prevent hunger during the match - somewhere between 2100 - 4200 kJ (500 - 1000 KCal) is recommended. Finally, don't try new foods her - make sure that this meal is psychologically satisfying, and includes foods familiar and enjoyable to you.

Suggested Pre-Game Foods

Breakfast cereal with low fat milk
Low fat yoghurts
Bread, toast, muffins, fruit bread, crumpets, pancakes topped with:
jams, honey, Golden Syrup, Vegemite, baked beans, grilled tomatoes, spaghetti
Pasta with plain, low fat sauce
Steamed rice
Fruit - fresh or canned, unsweetened
Fluids - water, juice, sports drinks

Some of you may find it useful to have a liquid preparation such as Sustagen or Exceed Sports Nutrition Supplement if eating prior to a match is difficult.

Post Match Eating and Drinking

An area previously neglected is post game recovery. Recent studies have shown that muscle glycogen resynthesis is greatly increased in the first 15 minutes and the first 2 hours following strenuous exercise. It is therefore important that you consume carbohydrate as soon as practicable after the match has finished. The easiest way of doing this will be in the form of fluids - for example, 1-2 cans of soft drink or 3-4 glasses of strong cordial. This should be followed by a high carbohydrate meal that evening. In addition don't forget to rehydrate with plenty of water.

Conclusion

Good nutrition will not guarantee a finals appointment for any umpire, however, it plays a vital role in maximising individual performance both on and off the field. A well balanced diet helps improve endurance, concentration and recovery.

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