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Feel Sick on Court!

Published: 13 Jan 2005 - 06:43 by rippa rit

Updated: 16 Dec 2008 - 07:22

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Rippa Rita`s championship squash tip

Nothing feels worse than wanting to be sick on court, and to think your dinner is in your chest! The food feels undigested, the gut heavy. Many a person has "chundered" after the first or second game. Yuk!  Why is this so?

The pre-game meal is very important.

  •  It can mean your energy is going into your stomach to digest the food when it should be going to your limbs.
  •  The time of the meal and what can be eaten depends on how much time is available before the match.
  •  Let's look at a rough time frame for meals before play, eg
    • 4 hours before.....have a normal hot meal.
    • 2 hours before ....a light salad (limit fat) or sandwich.
    • 1 hour before......a banana.
    • 10 minutes before..a glass of water.
  • If you are working hard all day and not able to take time to have a good solid meal the day of play, and allowing the 4/5 hour time lapse, be sure to have a solid meal the night before, eg pasta, spaghetti.
  • It is important to hydrate before, during and after the match (with water of course!).
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Replies...

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From Daren - 24 Feb 2007 - 19:43

great tip Rita

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From drop-shot - 13 Apr 2005 - 02:37

Rita, I was joking a bit but now I will answer honestly. Two years ago I started totally new way of living including eating habbits... No white bread, potatoes etc. A lot of vegies and pastas instead. And low sugar. And now the doc says my heart and body does not say my age. And believe me, I feel perfect on court, I can survive 90 minutes of fast game without any problems. Just ask anybody here :-)
Specific menu of a day - please - 5.15 AM wake up, 5. 25 espresso and glass of water. 5.40 AM - fruit coctail based on yoghurt. Then till training I do drink water. After the training I do stretch to warm-down. Then sauna, shower and breakfast at club - scrambled eggs, cottage cheese, whatever without bread ;-)
Speaking about Weekend tournaments, everything looks the same with one difference. The day before I have strong caloric bombastic meal in the afternoon. To let myself digest but really got some strength. During the tournament i do eat small energy bars or if I have longer break inbetween the matches- pasta. I hope I covered everything here :)


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From rippa rit - 12 Apr 2005 - 07:59

Slavi - it seems you are all back-to-front over there to me!! So, you must be doing something right or you would have had a problem with feeling uncomfortable in the gut or else running out of legs before the completion of your training. So you are having a light breakfast before going to training? Do you calorie store and have your carbo at night, eg spaghetti, rice, pasta and sort of reverse the process? Then for brekky you have a piece of toast and/or banana or a liquid meal (probably sold at the gym). If not, by mid-day you will be starving. A lot of energy does go into digestion so try juggling your tucker around and see what difference it makes. So what is your daily routine? What changes do you make to that routine with a weekend tournament coming up?

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From drop-shot - 11 Apr 2005 - 23:56

Ha ha ha ... What to do whan I play at 8AM in the morning? at 7AM I am starting at gym doing jogging/ biking and all the stretching stuff :-)))) so, 4 hours before means 3AM (STEAK, CHICKEN, ETC.) then 2 hours before, at 5 AM to have salad .... Geez, too much of food, Rita, too much, ha ha ha

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