Overview

Nutrition and hydration are important elements of sports training and pre-match advice plus general dietary recommendations appear below. The food at Cranleigh is well balanced and there is a wide variety to choose from.

If following the guidelines on diet and nutrition below, pupils at Cranleigh School do not need to take any form of dietary supplements. For more details see the schools full policy on supplements.

Match routine

Two days before the match: make sure you are well rested and increase the amount you are eating, particularly carbohydrates. Make sure you are drinking water throughout the build-up to the match.

Morning of the match: make sure you go to breakfast. Porridge, brown bread with jam, fruit or beans on toast would be perfect.

Three to two hours before kick-off: make sure you have a light meal (grilled chicken sandwich or pasta).

During the match: don’t take on board too much liquid during a game. The liquid will just sit in your stomach and will often make you feel sick or heavy. Take sips of liquid.

After the match: try to eat within 45 minutes of finishing the game to aid recovery

Important diet principles to improve your sporting performance

  • Always have a water bottle with you at training and sip water throughout the day. Try to avoid sugary, fizzy drinks
  • Get at least eight hours’ sleep each night
  • Stretch at least three times a week for around 20-30 minutes per session
  • Breakfast is pivotal. Ideally stay away from fatty meats such as bacon and sausages. Porridge and fruit would be great alternatives
  • Eat plenty of white meat for example chicken and fish, ideally grilled
  • Always eat three main meals per day with two small meals in between. Try not to snack on pizza, crisps, chocolate or chips. Good alternatives would be rice cakes, fruit, low-fat yoghurt and smoothies
  • Eat plenty of vegetables and salads
  • Eat plenty of pasta, potatoes and rice. Wholegrain pasta/rice and brown bread will provide longer-lasting energy than white, starchy carbohydrates
  • Alcohol will have a negative impact on your recovery and your overall sporting performance

Should any pupil or parent wish to discuss the School’s position on any of the advice and recommendations above, or discuss their own personal situation, please contact Andrew Houston, Director of Rugby: arh@cranleigh.org

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