Get the foundations right and go from there.
Arsene Wenger once said that when he came to Arsenal his players’ eating and drinking habits were akin to “putting diesel into a Ferrari”.
The Frenchman could not understand why his squad would still eat steak and chips before a game and then head to a pub to ‘re-hydrate’ afterwards.
Thankfully things have changed hugely in the last number of years with players and managers at every level now hugely aware of what it takes to become an elite sports person and how to stay at the very top.
Dairy is a key part of any top athlete’s diet and the National Dairy Council often work with some of the country’s leading athletes to maximise their performance.
Thanks to Rob and Dave Kearney, as well as Derval O’Rourke, they’ve put together some really easy and simple tips that any sportsperson, casual or top-level, should be able to follow.
The importance of enjoying food
Did you hear that? Was it a wild animal? No, it was the sound of your stomach grumbling because it’s five hours since your last meal.
Just like when building a house, if you want to compete at your best then you need to ensure your foundation nutrition is appropriate.
It’s amazing how simple this concept is but how often sportspeople can forget it. A key aspect is making sure that you have enough fuel in your body at all times.
If you keep a regular schedule of eating it means your blood sugar level is relatively stable and it will also mean that you’ll be less moody to your team-mates.
You should be looking to eat something every three-to four hours and of course, your mammy was right – breakfast is absolutely vital. Think of it as the ignition key to your body. No key, no engine start.
Strengthen your bones
If you have ever broken a bone and been laid up, then you begin to appreciate your skeleton an awful lot more, and how important it is to make sure it is as strong as possible.
Calcium and Vitamin DÂ are vital to strong bones and to be able to make sure that 18-stone-prop-forward doesn’t mush you into the ground at scrum time.
Milk as well as a number of other dairy products such as yogurt and cheese are the best sources to make sure you don’t end up with a screw in your foot.
Vitamin D is needed to absorb calcium and the biggest source of that is the burning thing in the sky we sometimes see here in Ireland.
Make sure to get out in the sun and maybe do some training as well to make some real use of your time.
Training is hard. It’s meant to be. So if you don’t want to be wheezing after the first batch of shuttle runs from wire to wire then you have to get your training and recovery nutrition spot on.
You should try to eat food that comes in it’s natural state as much as possible.
We don’t mean picking things from trees or going into a field to milk a cow yourself. It’s just to be aware that processed foods will really do nothing for your sporting ambitions. It takes just a few seconds to read a label so you can opt for the wholegrain breakfast cereals or pasta which will be much better for your body.
Of course any meal also needs to include both protein and the good fats that your body craves.
Your body isn’t able to store protein so make sure you include some lean red meat, chicken, turkey, fish and reduced-fat dairy products when you sit down at the table to stuff your face.
Crucially try and include the favourable fats, called essential fatty acids, that top level sportspeople identify in their meals.
The two key EFA’s include Omega-6 and Omega-3 types with seeds and fish providing some of the key benefits of both.
Get yourself a packet of sunflower, or pumpkin seeds to add to your breakfast for Omega-6, while your body will also appreciate the intake of some fresh fish such as mackerel, salmon, herring and sardines which contain Omega-3.
Hydrate yourself
When you have done all your training the next key aspect of preparation is competition-day nutrition and a key part of that of course is the food and fluid you take on-board on game-day.
If you are blessed to have a water supply at work then make sure you use it. Being dehydrated is a key factor is decrease performance. So don’t let it happen to you.
Ok, so you may end up in the loo quite a lot but trust us it’s worth it to kick the last-second penalty.
A good guideline is 30ml and 50ml fluid for every kilogramme you weigh, so work it out for your own body weight. For us, that means we’re drinking a good bulk tanker everyday but for you, well, it maybe be different.
Water in it’s pure form is best, don’t reach for sweet or fizzy drinks.
On the day of  game you’ll feel much more confident if you know that you have all your food requirements right with you. Preparation is key and that’s why every top sportsperson knows how to whip something up in the kitchen.
Learning to cook is fun and it will help you avoid having to eat on the go and be rushed.
The minute one session or match is over, you need to start thinking about the next one. Recovery starts the minute your cool down is complete. Get protein, carbs and some fluid into you quickly and you body will thank you for it.
Your body needs fuel and fluid right afterwards.
