Squash pre/during/post nutrition strategies.

squash nutrition

1. pre match

2. during match

3. post match

Pre match

Leading up to a competition, you should be tapering your training (doing less training) and continuing to eat foods rich in carbohydrate with moderate protein intake. On the day of competition, if you’ve followed the above instructions, all the work will be done and your food intake won’t need to be particularly tailored. The most important rule is to keep fat intake low on the day of competition and only to use high GI carbohydrates during exercise.

Breakfast should be wide-ranging in carbohydrate, so breakfast cereal is a good choice, or something like beans on toast without butter on the bread. If you have to eat something in the hour approaching competition, make sure that it’s an energy bar and not a gel or energy drink, because the latter products will lift blood sugar levels and drop them low just before you compete. High GI products are for use during competition/training only.

During match

 60-90grams of carbohydrate per hour using any combination of  gel, bar or energy drink.

Frequent consumption of Exceed energy will provide some fuel, but just as importantly it will provide hydration, because every 1% of bodyweight lost through dehydration will result in a 5% decrease in performance.

Exceed is pretty good choice for an energy drink during see it here

These gels have been well used and reviewed highly see them here

Post match 

Ingest an appropriate measure of Hurricane recovery within 15 minutes of finishing exercise read more about it here  at Myprotein

This will ensure that you are fully restocked with carbohydrate and provide enough protein for muscle damage repair.

All product links are listed below

Exceed drink

Energy bar

Hurricane recovery

Energy gel

 See how the Pros do it with this squash fitness tracker

How to make homemade natural whey protein

How to make homemade natural whey protein

I wasnt sure if it was possible to make natural healthy whey protein at home but now i know it is not only possible but also very easy to do with this recipe. You can use the protein liquid in any other recipe that you choose to boost its protein content. home made whey protein

It is really a three step process to making cheese and the by-product we get is the whey protein liquid that we are after!!

The simple process

  1. Pour the milk into a large pot, and heat until the temperature reaches 195 degrees F (90 degrees C), or almost boiling then a milk-clotting enzyme called rennet is added to coagulate the milk, forming a custard-like mass.
  2. Line a strainer with cheesecloth, and set over  a large pot or bowl this part is important because we will need to collect the liquid that drains from this. Poor the custard-like mass into strainer and bowl allowing it to drain throughly
  3. After the cheese has finished draining, pat into a ball, and remove from the cheese cloth. Now if you want to keep the cheese that is up to you, for me though i just wanted the whey protein from the mixture. Occasionally i will use this but to be honest i dont always eat it.

 

home made whey protein

After you have done the above you can mix the protein liquid with any flavour you choose after it has cooled and you will have your own protein without the nasty addatives and it will only cost you the price of the milk you use and the cheese making kit you buy which lasts for ages!

The real bonus of doing this is that you can use goat’s milk, organic milk ect ect to tailor the protein liquid to what you require form it.

home made whey protein liquid

I will tend to make a couple of litres of this and keep it for a couple of days in the fridge in an air tight container . I thought that this was going to be a difficult and time consuming process but as it happens it wasn’t at all.

To view the cheese/protein making kit click here