polo players

www.mealplansite.com/ have loads of meal plans (and more coming!) to help you achieve your goals in your sport. There are both plans for those of you who enjoy sport   on a recreational level and for those of you who compete at professional level. Check out diet plans for all sports and physical recreational activities…Read more at www.mealplansite.com

The meal plan below is an example for a typical match day:

Breakfast 7.30am

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
Item fruit
Drink

Early lunch 12.00pm

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
100mlisotonic 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 new potatoes or basmati rice or sweet potatos
Loads of vegetables
Low fat, no added sugar yoghurt
Drink

Evening snack

2-3 oatcakes with low fat  soft cheese
100g mixed nuts & seeds
Item of 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 meats/fish, complex carbohydrates,fruit  and vegetables every day, and drink plenty of water.