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A standardised warm-up programme aimed at reducing the number of injuries sustained by GAA players.

3 Part Warm up  that includes
a.Running
b.Improving Mechanics and Limiting Risk of Injury
c.Sports Specific Movements

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The Medical, Scientific and Welfare Committee in conjunction with a working group comprising of Dr. Pat O'Neill, Prof. Niall Moyna, Dr. Pat Duggan, Dr. Kieran Moran, John C. Murphy, Dr. Catherine Blake, and Edwenia O'Malley have developed the GAA 15, a standardised warm-up programme aimed at reducing the number of injuries sustained by GAA players.

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GAA 15: Hurling
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GAA 15: Gaelic Football
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GAA 15 Coaching Instructions
Please click on an image below to take you to a video of that exercise. SECTION 1 - Part A: Running [Max 5 mins] SECTION 2 - Parts B, C, D & E: Improving the mechanics & limiting risk of injury [Max 7 mins] PART B: STRENGTHENING PART C: BALANCING PART D: JUMPING PART E: HAMSTRINGS SECTION 3 - Part F: Sports Specific Movements [Max 3 mins]
The selected injury prevention intervention is based on programmes incorporated internationally by FIFA (the 11+) (FMARC) and by the Santa Monica Orthopaedic and Sports Medicine Research Foundation (PEP) in soccer, the findings from the National Injury database since 2007 and a pilot of the programme in UCD.

The GAA 15 can be undertaken as a standardised warm-up before training and games .

Salaso has produced HD exercise warm-up videos for the 'GAA 15'. Their exercise technology platform aims to keep more players injury-free and to reduce the cost and length of recovery so players get better faster. Salaso use multimedia and technology to enrich and develop the connection between healthcare professionals such as physiotherapists and doctors and the sporting community (athletes, team managers, sports clubs, administration bodies) thereby preventing injury and supporting injured athletes to engage effectively in evidence-based exercise pre-habilitation and rehabilitation programs respectively.

Go to https://salaso.com/ to find out more about what they do. You can download their Injury Rehab App by clicking here.

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GAA 15: Injury Prevention Programme/Warm Up | GAA DOES

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The Medical, Scientific and Welfare Committee in conjunction with a working group comprising of Dr. Pat O’Neill, Prof. Niall Moyna, Dr. Pat Duggan, Dr. Kieran Moran, John C. Murphy, Dr. Catherine Blake, and Edwenia O’Malley have developed the GAA 15, a standardised warm-up programme aimed at reduci…

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Food Writer & Olympic Athlete
From the Olympic athletics track to twice climbing to the top of the European Championships podium, to winning the celebrity Masterchef trophy, David truly has followed his passion for food and exercise. An author of two cookbooks David continues to highlight the important role a healthy lifestyle plays in our physical and mental wellbeing and recently has been open and honest on his personal mental health journey with a willingness to share his experiences to help others.

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Food Writer & Olympic Athlete From the Olympic athletics track to twice climbing to the top of the European Championships podium, to winning the celebrity Masterchef trophy, David truly has followed his passion for food and exercise.

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BKF Podcasts Archive | Brian Keane Fitness

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Irish Fitness Entrepreneur Brian Keane answers your questions and interviews leaders in the world of fitness, health, mindset and natural wellness to share tips about all things that can support you on your journey to becoming the best version of yourself.

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The Laughs of your Life is a podcast with Doireann Garrihy at helm. In this series, Doireann aims to delve into the beauty of having a laugh, speaking to guests from all walks of life. From first memories of laughter to being laughed at to "if I didn't laugh I'd cry" moments, these markers shape the interviews, bringing out the best in some of Ireland's most influential people.
Our GDPR privacy policy was updated on August 8, 2022. Visit acast.com/privacy for more information.

The Laughs of your Life is a podcast with Doireann Garrihy at helm. In this series, Doireann aims to delve into the beauty of having a laugh, speaking to guests from all walks of life. From first memories of laughter to being laughed at to "if I didn't laugh I'd cry" moments, these markers shape the interviews, bringing out the best in some of Ireland's most influential people.
Our GDPR privacy policy was updated on August 8, 2022. Visit acast.com/privacy for more information.

Best yet

I had tears from laughing on my walk home from work ...I'd say nights out are great craic I can only imagine your 30th

Good concept but

I looooooved the show in the earlier seasons but it's getting a bit tired now. It needs an injection of new questions or fresh approach. Also, can someone pleeeeease tell Doireann to stop clapping her hands and banging the table, it hurts my ears!

The slapping noise 😩

Great podcast but the slapping noise after every joke is quite irritating....

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the laughs of your life with doireann garrihy

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‎The Laughs Of Your Life with Doireann Garrihy on Apple Podcasts

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The Laughs of your Life is a podcast with Doireann Garrihy at helm. In this series, Doireann aims to delve into the beauty of having a laugh, speaking to guests from all walks of life. From first memories of laughter to being laughed at to "if I didn't laugh I'd cry" moments, these markers shape the...

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In this episode of the Podcast I speak with Entrepreneur, Vegan Athlete, Mom of 4, Podcaster and owner of the Worlds largest Online Vegan bodybuilding company Kim Constable.

@thescultpedvegan

We chat about

Never too old to start

The C Word

Making time as a parent

Cant always be on a...

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In this episode of the Podcast I speak with Entrepreneur, Vegan Athlete, Mom of 4, Podcaster and owner of the Worlds largest Online Vegan bodybuilding company Kim Constable. @thescultpedvegan We chat about Never too old to start The C Word Making time as a parent Cant always be on a...

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Where is my Mind? is a podcast about how we can navigate the manic, always-on, and head-melting world we live in. Our lives are changing so quickly, its hard to keep up. Although a lot of this change is for the better, our culture is more fast paced, more polarised, more narcissistic, and more disconnected than ever, and that's having a massive effect on our stress levels. We're overwhelmed, we're too busy, we're out of balance.

In this podcast, Niall 'Bressie' Breslin talks about what impact this society has on us, and how we can deal with it by introducing the basics of mindfulness practice and meditation... and you'll learn how to get off autopilot, how to navigate constant distraction, how to be a more skilful stress-head, how to focus on the parts of our world that are truly wonderful.... and even how to be deadly at Jenga.

Produced by Niall Breslin and Ciara O'Connor Walsh.

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Where is my Mind? is a podcast about how we can navigate the manic, always-on, and head-melting world we live in. Our lives are changing so quickly, its hard to keep up. Although a lot of this change is for the better, our culture is more fast paced, more polarised, more narcissistic, and more disconnected than ever, and that's having a massive effect on our stress levels.

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The start of a new week is a good time to plan out the coming days
Make sure to include time for
- daily physical activity
- healthy meals
- nature
- checking in with friends
- relaxation

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Been thinking about a 5k but don't know where to start? Here's an eight week walking plan

Why not make your #parkrunresolution to walk 5k, or to share this with someone you know and get them out there?

It's time to strive for five

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Get Ireland Walking App

We're challenging you to walk at least once a day for 21 days in a row and we promise you that if you complete the challenge, you'll have a walking habit to be proud of by 2021.

Aim to walk for at least 30 minutes each day. You don't have to do it all at once you can build up to 30 minutes or more by being active for at least 10 minutes in the early days. Just keep increasing the length of your walk and watch the minutes add up.

By using the free app you will keep a record of your walking every day. By tracking how long or how far you walked, you'll see proof of your improvements and receive tips and encouragements along the challenge! This is a great motivation to keep going!

The app is available for download NOW on the App Store and Google Play:

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Join the 3.1 million regular walkers in Ireland. We'll help you get started and stay walking.

Try our 21 Day Walking Challenge Today! Even with something as enjoyable and easy as walking, it can be hard to stick with your promise to be active more often. To help you with this, we've created the 21 Day Walking Challenge. This can turn your ambition to walk into a hard-wired habit in just three weeks. Try it and see!

We are challenging you to walk at least once a day for 21 days in a row - and we promise you that if you complete this challenge, you'll have a walking habit to be proud of.

Aim to walk for at least 30 minutes each day. You don't have to do it all at once you can build up to 30 minutes or more by being active for at least 10 minutes in the early days. Just keep increasing the length of your walk, and watch the minutes add up.

"Ireland Lights Up" walking campaign returns in January 2021 in partnership with the GAA and Operation Transformation. This year other sporting organisations will join the GAA and turn on their floodlights during the eight-week broadcast of the Operation Transformation TV show on RTE, starting on January 6th. Book your space to WALK at a local registered club or venue, through the new GIW App! The app will regularly add clubs and venues near you on a daily basis; be sure to re-check if your local club has registered and then just sign up!

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Get Ireland Walking - Apps on Google Play

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Join the 3.1 million regular walkers in Ireland. We'll help you get started and stay walking. Try our 21 Day Walking Challenge Today! Even with something as enjoyable and easy as walking, it can be hard to stick with your promise to be active more often.

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@togetherapartwerun on instagram
This has some brilliant plans week to week if you want to build your training towards running a 5k, 10k, half marathon or full marathon in 12 weeks - they have a virtual race the 4th April 2021.

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Karl Henry from Operation Transformation

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Karl Henry from Operation Transformation

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Real Health Podcast

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The show that cuts through the nonsense about healthy living and tells you what you need to be doing to live healthier each and every day. Join Karl each week for tips and practical advice to help your real health journey. Plus, find out the science behind the advice and get some inspirational and honest stories for healthy living. To get in contact with the show email realhealth@independent.ie. The Real Health podcast is in association with Laya Healthcare.

Real Health with Karl Henry's tracks

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The show that cuts through the nonsense about healthy living and tells you what you need to be doing to live healthier each and every day. Join Karl each week for tips and practical advice to help your real health journey. Plus, find out the science behind the advice and get some inspirational and honest stories for healthy living.

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The App features:

'Ireland Lights Up' Walking Campaign

Get Ireland Walking are delighted to support the 'Ireland Lights Up' walking campaign which returns in January 2021, in partnership with the GAA and Operation Transformation. This year other sporting organisations will join the GAA to ensure that 'Ireland Lights Up' by turning on their floodlights during the 8-week broadcast of Operation Transformation which returns to our screens on 6th January 2021.

The new App will allow you to book your space to walk safely at a local registered club or venue. The app will regularly add clubs and venues near you on a daily basis; be sure to re-check if your local club has registered and then just sign up!

Clubs can register now and can open each evening of the week for the duration of the campaign from Monday 11th January to Sunday 28th February 2021, The registration feature on the App WILL NOT be live until 8th January so remember to keep checking!

21 Day Walking Challenge

We're challenging you to walk at least once a day for 21 days in a row and we promise you that if you complete the challenge, you'll have a walking habit to be proud of by 2021.

Aim to walk for at least 30 minutes each day. You don't have to do it all at once you can build up to 30 minutes or more by being active for at least 10 minutes in the early days. Just keep increasing the length of your walk and watch the minutes add up.

By using the free app you will keep a record of your walking every day. By tracking how long or how far you walked, you'll see proof of your improvements and receive tips and encouragements along the challenge! This is a great motivation to keep going!

The app is available for download NOW on the App Store and Google Play:

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Get Ireland Walking are delighted to support the 'Ireland Lights Up' walking campaign which returns in January 2021, in partnership with the GAA and Operation Transformation. This year other sporting organisations will join the GAA to ensure that 'Ireland Lights Up' by turning on their floodlights during the 8-week broadcast of Operation Transformation which returns to our screens on 6th January 2021.

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Core Workout
45 seconds on 15 seconds off x 3 Rounds
1 min rest between each round

Shoulder Taps
Russian Twist
Plank up and downs
Side Plank Left Side
Bicycle Crunch
Side Plank Right Side

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Work all the way from 100 down to 10 - then work all the way back up from 10 to 100

100 air squats
90 second plank
80 jumping jacks
70 mountain climbers
60 shoulder taps
50 Sit Ups
40 jumping lunges
30 jump squats
20 push ups
10 Burpees

You can take a break at the bottom before to start to work your walk up through the pyramid again

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Body weight Pyramid Workout Challenge

Time yourself with this workout see how long it takes you to complete the whole workout

10 push ups
20 Situps
30 Jumping Jacks
40 Mountain Climbers
50 Air Squats
40 mountain climbers
30 jumping jacks
20 Sit ups
10 Push up

Push yourself as much as you can  and try log your time!

Enjoy

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Do you know the difference between health and skill related components of fitness?

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Do you know the difference between health and skill related components of fitness?

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I know we are all used to seeing workouts online at this stage - here an explanation of some of the lingo that they have been using.

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Wendy Suzuki: The brain-changing benefits of exercise | TED

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Top Tips: Good Routine for Mental Health during Covid

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Top Tips: Good Routine for Mental Health during Covid

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Top Tips: The Worry WindowWorry is normal during uncertainty! Take control of anxious thoughts to free up your mind

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Top Tips: The Worry WindowWorry is normal during uncertainty! Take control of anxious thoughts to free up your mind

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A 20min Worry Window per day

Write down all your worries

Use self-talk at other times

Take action, where you can

Develop comfort with the unknown

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Really good podcast by Brian Keane on Fitness Quarantine Tips, Individual Runs and Feeling Unmotivated In Lockdown!

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Really good podcast by Brian Keane on Fitness Quarantine Tips, Individual Runs and Feeling Unmotivated In Lockdown!

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With Google Podcasts, you can find and listen to the world's podcasts for free.

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Article from Joe O Connor on training during Covid19

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Article from Joe O Connor on training during Covid19

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ONE of the country's leading fitness experts has warned GAA players of the dangers of over-training on their own during the shutdown caused by the Covid-19 pandemic.

oe O'Connor, who was fitness coach with Clare and Limerick hurlers when they won their All-Ireland titles in 2013 and 2018, believes the absence of collective training presents opportunities and dangers for GAA players.

O'Connor, who has also worked on the popular RTE Fittest Family show, suggests the best option for players during the lockdown is to 'train to train' - which in layman's language means doing sufficient work to enable them to be able to resume game-specific training when the ban is lifted, without risking injury.

Ideally, players would do their work-out in the morning or lunch time and then top up on their nutrition every two hours, just like the professionals do according to O'Connor.

One of the inherent contradictions in the evening training regime practiced by the vast majority of GAA teams is that while players are advised to eat proteins and carbohydrates afterwards, they are also told not to eat late at night as it is likely to disturb their sleep.

Even though the government ordered a virtual lock-down of everything bar essential services, players can still do bodyweight exercises in their homes and without any specialised equipment.

"Gyms have been closed down for a couple of weeks but players can still build their strength and power. Despite what a lot of clubs will tell you, you don't need a lot of equipment. I have switched my gym clients to online and put up a video of bodyweight exercises which they can follow.

"Of course, if you want to be bigger, faster and stronger you need to be doing your strength and conditioning properly but at times like this, bodyweight exercises will do."

There are upsides to the ban on collective training, according to O'Connor. Players will have more time to recover, while those carrying niggling injuries will get an opportunity to allow it to recover properly.

The value of rest cannot be over emphasised says O'Connor.

"I have always said that the difference between professional and amateur athletes is time management and recovery.

"Professionals are very good at managing and filling their time when their sport doesn't need them, but they are also exceptionally good at recovering."

By contrast, GAA teams and players have a tendency to do more training when they have more time on their hands. O'Connor highlighted cases of squads doing too much physical training during collective training camps.

"How many times have we seen teams going on different types of camps and overdoing it, simply because all of a sudden they have exposure to time?

"I have never called them training camps I call them regeneration camps. It gives players a chance to get vitamin D on their backs and do technical and tactical work, rather than an opportunity to just do more and more (physical) training.

"I'm often asked what is the difference between a professional (in sport) and a GAA player. The GAA players train just as hard as the professionals do, but they can't recover as well.

"Now, all GAA players - irrespective of whether they play for their county, their club or play camogie - are getting what they always wanted, that is time to rest and recover.

"The one warning I would give is that just because you have an opportunity to train by yourself, make sure not to burn yourself into the ground.

"And under the new restrictions, you must be within a 2km radius of your home.

"For me, going for a run has got very little to do with playing football or hurling. What will be compromised during the shut-down is the game-based conditioning type of training, which can only be done collectively.

"It is very hard to replicate game-based scenarios, like somebody putting you under pressure, when you are training on your own."

O'Connor, who lectures in exercise physiology and sports nutrition at the Institute of Technology in Tralee, believes that most teams train too hard and the training they do is not specific enough.

He suggests that when collective training resumes all teams must be given sufficient time to do the type of conditioning training they need before returning to play.

"While players can train their bodies to get ready to train during the break, they cannot replicate the actual training scenarios themselves. They can't go from zero to hero in an instance.

"The support staff working with county squads will have given the players work to do during the shut-down.

"Their sleep patterns will be monitored and it is important that the players continue to get their nutrition right.

"For me, sleep and proper nutrition are absolutely essential for the transition back to training to function properly.

"Ideally, players would need two to three weeks of game-based conditioning before they play a game.

"This is in the perfect scenario, but once the green light is given there is likely to be fixture congestion and a rush to get competitions finished."

There is a widespread perception that the immune system of those who engage in strenuous exercise may be compromised, which might leave them more prone to the Covid-19 virus. But research suggests otherwise, though the issue is complicated.

A key term in exercise physiology is chronic training load (CTL), which according to O'Connor describes the amount of exercise undertaken by a footballer or athlete over an extended period.

Over time the body's immune system becomes accustomed to this load and adjusts accordingly. However, the body's immune system can become compromised if there is a sudden spike in their CTL.

"I fear, for example, that players might decide to be become like professional athletes because they have so more spare time and train three times a day. Then, at the other end of the spectrum, others might opt to stay up half the night watching boxsets because they can do it.

"In both cases the players are at significant risk of getting injured when they return to training, particularly if the trainer thinks they all have been doing nothing for a few weeks and goes mad.

"The players who were training three times a day have already compromised their immune system and now they are facing another spike in their training load, while they guys who were idle won't be able to handle it either. So this is a worst case scenario."

Given that the Covid-19 virus is relatively new and little is known about it, O'Connor says it is impossible to estimate how long a player who has contracted the virus and recovered would be out of action for.

The message from the expert to GAA players is to continue to train, rest and recovery - just don't overdo it.

Online Editors

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Don't overtrain, avoid boxsets and use bodyweight exercises - how GAA players can keep fit during the lockdown

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ONE of the country's leading fitness experts has warned GAA players of the dangers of over-training on their own during the shutdown caused by the Covid-19 pandemic. oe O'Connor, who was fitness coach with Clare and Limerick hurlers when they won their All-Ireland titles in 2013 and 2018, believes the absence of collective training presents opportunities and dangers for GAA players.

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Fitness
The understanding of the physical fitness requirements of Gaelic games has changed dramatically over the last 15 years. Both Hurling and Gaelic football are games that require players to perform repeated short quick movements, moving in multiple directions and from a variety of starting positions, with varying amounts of recovery. This guide is presented as a service to athletes, coaches, parents and exercise physiologists, who wish to evaluate their own or someone else's fitness level, or to gain a greater understanding of tests that they have performed.
Fitness Testing Guide Guidelines for Safe Exercise
Exercising safely is important for avoiding injury. When exercising, it is important to focus on what you are trying to do. For example, is exercise part of the warm-up, a conditioning activity or part of the recovery? In essence, what you are trying to do should be dependent on why you are trying to do it.
Guidelines for Safe Exercise Burnout
Burnout occurs where people who have previously been highly committed to a sport lose interest and motivation. Typically it will occur in hard working, hard training, hard driven people, who become emotionally, psychologically or physically exhausted.
Information Sheet Recovery from Exercise
The importance of adequate recovery from training and games cannot be over emphasised. Building periods for recovery into a training programme is as important as incorporating proper progression.
Information Sheet Nutrition
Making the right nutrition choices results in athletes with happier, healthier, longer, and more successful careers. Gaelic footballers that successfully match energy and nutrient needs with difficult training schedules are adequately equipped to stay on top of their game.
Nutrition Section Hydration
Performance may be impaired in some players who are dehydrated before a training session or game, or who drink nothing or little during exercise. Check out the page on 'Hydration' in our Player Welfare Booklet for tips on satisfying your fluid requirements at all times and especially during warm weather.
Player Welfare Booklet Alcohol and Sports Performance
Alcohol can have a number of different effects on a person's ability to train and play Gaelic games.
Alcohol & Sports Performance Advice

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Fitness The understanding of the physical fitness requirements of Gaelic games has changed dramatically over the last 15 years. Both Hurling and Gaelic football are games that require players to perform repeated short quick movements, moving in multiple directions and from a variety of starting positions, with varying amounts of recovery.

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Download the full resource for Resistance Training Exercises for Youth Players
Warm Up 1 Desirable Movements
The "5 Desirable Movements" outlined in the following pages are exercises that have been chosen as more advanced movements for further strength and some power development in youth athletes. They are the jump and land, med ball throw and catch, side plank, single leg bridge and the lateral hop and land. These exercises were included to add extra stress to the joints that regularly need to apply and take force on the GAA field as well as beginning to introduce some power-based exercises for upper and lower body
Key Movements
The "5 Key Movements" outlined in the following pages are exercises that have been chosen as the basic foundation for whole body strength development in youth athletes. They are the squat, hip hinge, plank, push up and inverted row. These exercises incorporate lower body, core and upper body movements.

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Download the full resource for Resistance Training Exercises for Youth Players Warm Up 1 Desirable Movements The "5 Desirable Movements" outlined in the following pages are exercises that have been chosen as more advanced movements for further strength and some power development in youth athletes.

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Philly McMahon's Hybrid Bodyweight Workout - WellGood

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10 Minute Home Workout For Footballers | Full Inside Small Space Training Session

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Daniel is the a Performance Nutritionist Working With Professional Rugby and Elite GAA Teams. He’s all about educating people about nutrition, which he likes to do in an interesting, practical and enjoyable way. If you have an active lifestyle, Daniel has plenty of delicious high-energy recipes you can get stuck in to.

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Due to the worldwide Covid19 pandemic, we are living in very different times. The GAA / PDST Future Leaders Solo Challenge is designed to promote positivity, physical activity and wellbeing among young people, while encouraging them to stay at home and follow HSE guidelines at the same time.

It is a student and teacher challenge which will run fora number of weeks.

There will be different challenges each week, all linked to the modules in the programme.

To get involved, students and teachers record videos of themselves doing the various challenges and upload them to Twitter, Facebook or Instagram.

Students can enter as many videos they like for as many of the challenges they like each week!

Be as creative and as imaginative as you like but remember to stay safe while doing the challenges and at all times follow the HSE guidelines.
"GAA Solo 2 Week 4 Winners Announced''
You need to give consent to "Social Media Cookies" to see this content
To enter a video please make sure to do the following;

Give your name

Give the name of your school

Tag GAA Future Leaders in the post

Use the hashtag #GAASolo2

Don't forget to nominate some of your friends or family!

Instagram: @gaafutureleader Twitter: @gaafutureleader Facebook: @gaafutureleader Terms & Conditions;
Videos of the GAA Solo 2 weekly challenges that are shared with us on our social media platforms, using the hashtag #GAASolo2, will be entered into the weekly competitions, whether we share them on our page or not. Please be aware that if you share a video with us for entry into the competitions, using the hashtag #GAASolo2, those videos may be used by our partners in this initiative O'Neills Sportswear on their platforms also.

Prizes:

It will be incentivised with weekly individual and school prizes.
Individual Prizes:
4 O'Neill's Half-zip tops for the best videos in each challenge EACH WEEK!

O'Neill's Bobble Hats EACH WEEK!
Teachers Prize:
Each week we will have a prize of an O'Neill's Bobble Hat for the teacher with the best video of their challenge.
School Prizes:
Each week we will give an O'Neill's training pack with two sets of training bibs, footballs and sliotars to the schools with the most entries.

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GAA / PDST Future Leaders Solo Challenge

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Due to the worldwide Covid19 pandemic, we are living in very different times. The GAA / PDST Future Leaders Solo Challenge is designed to promote positivity, physical activity and wellbeing among young people, while encouraging them to stay at home and follow HSE guidelines at the same time.

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14 Fun Fitness Partner Games For Group Workouts

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Can you complete the challenge - harder than it looks!!

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Obviously your match-day food will be affected by a lot of different things, including the time of the match, whether you're eating at home or with the team, and even how nervous you are feeling on the day.

The important thing is to control as much as you can, meaning that you should prepare ahead of time, having bought any food that you need in the days beforehand, having planned out what your meals and snacks are going to be, getting out of bed at the right time etc.

The aim with your game day eating is to top up glycogen stores, achieve adequate hydration, and generally feel energetic going into the match.

Outside of the pre-match meal, your game day meals should generally contain some carbohydrates and protein, with moderate-low amounts of fat and fibre, and no foods that you know you don't digest well, in order to avoid any digestive troubles, and snacks should be mostly carb-based, again, topping up the glycogen stores. Hydration should also be a priority, sipping on water throughout the day, without going majorly over your usual intake.

If you've done everything mentioned above, you're are almost good to go in terms of getting your nutrition right for game-day. The last step is that period of a few hours before the game, right up to the starting whistle.

There are two periods worth thinking about when it comes to pre-match nutrition. The first will be the final set meal before going into the match, and the second will be the period of about an hour before the match.

1. 1-4 Hours Pre-Match

In the 1-4 hours before the match, the aim is to make sure we are topping off glycogen levels in the body. That means consuming some form of carbohydrate.

However, we don't want to be eating a carbohydrate-only meal (like I did with the big bowl of rice). Having a protein source, such as chicken, for example, and a small amount of fibre in the form of vegetables or fruit, will slow down the rate of breakdown of the carbohydrate, keeping blood sugar more stable.

This protein feeding also has the advantage of amino acids being present during the training, decreasing the amount of protein (muscle tissue) being broken down to be used as fuel.

This effect may be small in the overall context, but another advantage is that this may also help the recovery process post-competition.

In this meal, we may also want to avoid hard-to-break-down foods such as fats and fibre, as we want to avoid the feeling of a full stomach during competition.

The size of the meal will vary greatly for individuals based on how soon before the match the meal is being eaten (obviously smaller the closer to match time), the size of the individual, whether or not they had meals earlier in the day, personal preference, potentially how nervous they are (nerves making it difficult for some people to eat, or even digest their food) and a few other factors.

Generally, a meal in the 1-4 hours pre-match should consist of some form of slower-digesting carbohydrates, such as rice, potato, sweet potato, oats etc, with some form of lean protein such as chicken, turkey, lean beef, dairy, whilst avoiding foods high in fat and fibre (That may mean not having a big pile of veggies in this meal.)

A few examples of pre-match meals:

Seasoned chicken with rice and spinach

Oats and whey protein with a banana

Baked potato and turkey mince with a handful of berries

Sweet potato with lean beef with rocket leaves

Pasta with chicken and a moderate amount of tomato sauce

All of these meals should be seasoned with some salt, as there will be a loss of salts during the match, and these will help with fluid balance and hydration.

Timing-wise, it will be quite different based on your individual situation, but generally, the final set meal should be between 2-4 hours pre-match, allowing adequate time for the food to be digested, but not so far away that you are hungry before or during the match.

If you have your pre-match meal 3-4 hours pre-match, it could be worth snacking on some carb-based snacks in the hour or two leading up to the match. Good examples would be rice cakes, toast, fruit (dried or fresh), and oat bars (be careful of fat content).

2. 0-60 Minutes Pre-Match

In the 0-60 minutes before the match, which may be during or after the warm-up phase, we may want to take advantage of the chance to get some extra glucose into the bloodstream, potentially topping up some glycogen stores and lessening the effects of fatigue.

This can be done through some form of fast-acting carbohydrates, such as jelly sweets, or dextrose, glucose or maltodextrin powder mixed with water, or perhaps an isotonic sports drink or gel, if the budget allows for this.

Sipping on a drink pre-match can actually help with hydration as well, particularly by adding a pinch of salt (sea salt or regular) or electrolytes to the mix, since this helps replace some of the electrolytes lost through sweat and helps regulate fluid balance and hydration. (These electrolytes/salts are contained within isotonic drinks.)

We should be mindful of how this drink will affect performance in terms of feeling nauseous, as well as creating the need to use the toilet during competition, so some experimentation is required.

In general, a drink containing 300-500g of water, 20-40 grams of fast-acting carbohydrates (sugars), 1/2 teaspoon of salt, and some flavouring, can be advantageous to consume, in the 0-30 minute period before the match (as well as throughout the match and/or at halftime). This is basically the same make up as your usual isotonic sports drink, so if you don't want to put together your own, sipping on a sports drink in the lead up to the match, or having a glucose gel during the warm-up and and and/or at halftime can be a good strategy.

Another potential supplement to consider pre-match is caffeine. I'll direct you to an in-depth article I wrote on the topic . Essentially, it can be beneficial to consume caffeine in pre-match or pre-training, for an extra cognitive and physiological boost.

It is important to consider timing and dosage. Caffeine generally peaks in the bloodstream about 45 minutes after consumption, so altering intake based on that can be beneficial. As well as that, it is important to consider how caffeine affects sleep. Caffeine can stick around in the bloodstream for over 5 hours, so if consuming caffeine for an evening match or training session, it's important to factor this in, and alter timing and/or dosage, knowing that poor sleep can have a major negative effect on recovery, health, hunger and general well-being.

Plenty of carbohydrate and water in the days leading up to the game and on game-day.

Pre-match meal containing some carbs, some protein, little fat and fibre.

Avoid hard-to-digest foods in the pre-match meal.

Eat at a time that allows you to not feel hungry or full during the match.

Consider a pre-match drink containing some quick-digesting sugars, and some salt.

Consider supplementing with caffeine 45-60 mins pre-match for a cognitive and physiological boost.

Conor O'Neill, Know Yourself Nutrition

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The GAA Pre-Match Meal Guide - Know Yourself Nutrition

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It was 5pm on the day of an under-age league match. 17-year-old me looked through the kitchen cupboards and fridge, trying to put together a pre-match meal.

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Cross fit Style Work out - How fast can you complete this workout?

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Everyone

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Additional Information

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MENTAL FITNESS AND WELLNESS - Apps on Google Play

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PLEASE NOTE: YOU NEED A MENTAL FW ACCOUNT TO ACCESS THIS APP. IF YOU'RE A MEMBER GET IT FOR FREE AT YOUR GYM! Begin your journey to a healthier lifestyle and let MENTAL FW help you along the way.

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#HURDLEMOMENT: 6 Habits Of Happy People - Hurdle

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Here, you'll find all of Hurdle's podcast audio files. Check back often to revisit your favorite episodes.

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BJ Fogg | How the Tiniest Habits Lead to the Biggest Changes

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To be the best version of yourself, all you need to do is make small, sustainable changes. At least that's what behavior scientist, director of the Stanford Behavior Design Lab, and best-selling author of "Tiny Habits: The Small Changes that Change Everything," BJ Fogg says.

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Some really good podcasts on this site about training/motivation

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Julie Ertz | Why Adversity Can Be Your Best Friend

Episode Summary

To kick off Season Three of TRAINED, we're sitting down with U.S. Soccer Team midfielder Julie Ertz as she and the U.S. Women's National Team prepare for this year's competition in France. In 2015, Julie and her team won the competition, but once you've made it to the top, where do you go from there? How do you motivate yourself to keep training, to never stop striving to be your best, to perform at your highest level? For Julie, it's about creating a training community. With the help of her teammates and her husband, Philadelphia Eagles tight-end, Zach Ertz, Julie continues to push herself in the gym and on the pitch. She tells us about her training routine, her take on nutrition, and why she has learned to embrace adversity.

Episode Notes

To kick off Season Three of TRAINED, we're sitting down with U.S. Soccer Team midfielder Julie Ertz as she and the U.S. Women's National Team prepare for this year's competition in France. In 2015, Julie and her team won the competition, but once you've made it to the top, where do you go from there? How do you motivate yourself to keep training, to never stop striving to be your best, to perform at your highest level? For Julie, it's about creating a training community. With the help of her teammates and her husband, Philadelphia Eagles tight-end, Zach Ertz, Julie continues to push herself in the gym and on the pitch. She tells us about her training routine, her take on nutrition, and why she has learned to embrace adversity.

To follow the journey of Julie and the USWNT, click on the link below to get the Nike App for iOS or Android.

Download the Nike App now

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Inspired by TRAINED? Then you'll love Nike Training Club app. More than 170 free workouts, plus holistic guidance and expert advice to help you in your training journey. Click the link below to get the app for iOS or Android.
Download Now

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Julie Ertz | Why Adversity Can Be Your Best Friend

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To kick off Season Three of TRAINED, we're sitting down with U.S. Soccer Team midfielder Julie Ertz as she and the U.S. Women's National Team prepare for this year's competition in France. In 2015, Julie and her team won the competition, but once you've made it to the top, where do you go from there?

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We all want to maximise our health and our performance but with so many mixed messages out there about what we should eat and drink it's hard to know what's best. The GAA's Recipes for Success booklet is filled with tasty, healthy, performance enhancing recipes that are easy to make and aims to support GAA players and members in making the right choices.

Cooking for yourself is something you can only truly learn by doing. That's why the unique partnership behind Recipes for Success facilitates bringing teams together to enhance not only their nutritional knowledge but also their practical cookery skills, one of the most important life-skills any player can develop.

This unique collaboration is about bringing together expertise, including leading sports performance nutritionist Dr. Críonna Tobin, and an array of sectors to respond to an identified need in GAA clubs for both educational and practical programmes supporting healthy eating for sport.

Recipes for Success has two elements; a "hands on" kitchen-based cookery workshop and a Recipes for Success toolkit which is filled with tasty, healthy, performance enhancing recipes that are easy to make. The Recipes for Success Toolkit is available to purchase in hardcopy HERE

Have a look at some of the Recipes being made by clicking on the links below
GAA Recipes for Success - Breakfast Granola GAA Recipes for Success - Salads Recipes GAA Recipes for Success - Energy Balls GAA Recipes for Success - Spaghetti Bolognese
To find out more about this programme or to get your clubs involved please contact Aoife Reilly: aoife.reilly@gaa.ie

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We all want to maximise our health and our performance but with so many mixed messages out there about what we should eat and drink it's hard to know what's best. The GAA's Recipes for Success booklet is filled with tasty, healthy, performance enhancing recipes that are easy to make

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Owning It: Covid19 anxiety coping skills

While I'm in between seasons but we are in the midst of the Coronavirus pandemic which is all kinds of anxiety inducing, I wanted to create this short 8 minute long coping skills episode that also plays like a meditation that will soothe your anxiety and give you practical advice to implement once you've finished listening. This is a tough time and the anxiety that goes with it is enormous. Understanding the anxiety and how much sense it makes, not trying not to feel it and not berating ourselves for the fact that we feel anxious about this is key to coping. Work with it and then set boundaries in place. All advice within this 8 minute episode.
For information regarding your data privacy, visit acast.com/privacy

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Owning It: Covid19 anxiety coping skills | Owning It: The Anxiety Podcast on acast

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While I'm in between seasons but we are in the midst of the Coronavirus pandemic which is all kinds of anxiety inducing, I wanted to create this short 8 minute long coping skills episode that also plays like a meditation that will soothe your anxiety and give you practical advice to implement once you've finished listening.

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Basketball Ireland, Tallaght. 24K likes. Basketball Ireland (B.I.) is the national governing body for the sport on the island of Ireland.

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by Professor Ross Tucker and Mike Finch

World-renowned sports scientist Professor Ross Tucker and veteran sports journalist Mike Finch break down the myths, practices and controversies from the world of sport. From athletics to rugby, soccer, cycling and more, the two delve into the most recent research, unearth lessons from the pros and host exclusive interviews with some of the world's leading sporting experts. For those who love sport.

Sports

Sports & Recreation

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The Real Science of Sport Podcast on acast

# data[].attributes.attachment_link.description
World-renowned sports scientist Professor Ross Tucker and veteran sports journalist Mike Finch break down the myths, practices and controversies from the world of sport. From athletics to rugby, soccer, cycling and more, the two delve into the most recent research, unearth lessons from the pros and host exclusive interviews with some of the world's leading sporting experts.

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If you're a beginner to yoga, Daily Yoga App provides various guided classes to help you learn the basics before diving into more advanced classes and flows, and if you're advanced-there are plenty of the world - class teachers you want to follow with.

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Daily Yoga - Yoga Fitness Plans - Apps on Google Play

# data[].attributes.attachment_link.description
If you're a beginner to yoga, Daily Yoga App provides various guided classes to help you learn the basics before diving into more advanced classes and flows, and if you're advanced-there are plenty of the world - class teachers you want to follow with.

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Cone Game ||Reaction Time Funny Group Fitness Activity

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Just Dance 2020: Old Town Road (Remix) by Lil Nas X Ft. Billy Ray Cyrus | ArthurVideoSong Fanmade

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Just Dance 2018 - Waka Waka This Time For Africa -  4 players

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Tik Tok Footshake Challenge | Footshake Dance Tutorial