A Meal Plan For Polo Players

The Meal Plan Site has loads of meal plans (and more coming!) to help you achieve your fitness goals. There are both plans for those who enjoy polo on a recreational level and those who compete at the professional level. 

Here’s a meal plan sample for a typical match day:

Breakfast, 7:30 am

• Large bowl of porridge made with jumbo oats + 200ml skimmed milk + water with a tsp of sugar and raisins if desired or 75g unsweetened muesli + 250ml skimmed milk
• 250ml fresh fruit juice
• Tea/coffee

10:00am

• 4-5 oatcakes  or rye crispbread with low-fat soft cheese
• Fruit
• Drink

Lunch, 12:00 pm

• 100g chicken breast or 120g fish
• 70g brown basmati rice or 70g wholewheat pasta
• Medium serving of vegetables/salad
• Drink water

15 minutes before playing

• 2 oatcakes + natural peanut butter
• 100ml isotonic drink with 20g additional maltodextrin

During breaks

• Oatcakes
• 100ml isotonic drink with 20g additional dextrose
• Sip water

Immediately, post-match

• 25g whey protein powder + 25g maltodextrin in water

45 minutes later

• Lean fillet steak or chicken breast or fish + herbs to taste

Main Meal

• Boiled sweet potatoes or basmati rice
• Loads of vegetables
• Low fat, no sugar yogurt
• Drink

Evening snack

• 2-3 oatcakes with low-fat soft cheese
• 100g mixed nuts & seeds
• Fruit
• Drink

The plan is merely a general guide and portion sizes will need to be adapted to suit your daily routine and the match time. You must eat a variety of different meat/fish, complex carbohydrates, fruit, and vegetables every day, and drink plenty of water.

Know more at www.mealplansite.com.