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.
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