Má tá tú i do pheileadóir, is cuma cén inscne, leibhéal, caighdeán nó haois, is dóigh liom go bhfuil moladh is treoracha faighte agat cheana faoi do dhiat. Glacaim mo dhiat an-dáiríre ar fad agus bíonn suim agam i gcónaí i dtuairimí na saineolaithe agus déanaim mo dhicheall, a gcleachtaí agus comhairle a chur i bhfeidhm. Thabharfaí faoi deara ar gan aon amhras, go háraithe ag leibhéal idir-chontae, muna raibh tú ag ithe bhia slaintiúil is beathúil, siúd iad na héilimh ar an gcorp. Braitheann an t-inneall ar an mbreosla agus bíonn na buntáistí le feiscint i dtreimhsí traenála crua mar atá againn anois.

Bíonn cúpla treoirlínte phearsanta agam. Thíos anseo tá roinnt dóibh

  • Seachas ag ithe béile mór trí uair i rith an lae, ithim béile beag sé uair sa lá. Bíonn níos mó fuinneamh agam mar thoradh. De réir dealraimh, má itear an-iomarca bia, gineann an corp an-iomarca insulin agus bítear tuirseach traochta.
  • Bíonn an lá roimh cluiche fíor thabháchtach ar thaobh na diaite agus de ghnáth bíonn spaghetti Bolognese le “wholewheat pasta” agam. Ar lá an chluiche, ithim dinnéar beag trí uair roimh ré agus bíonn cupán caife agam cúig nóiméad is daichead roimh caitheamh isteach freisin. Mothaim go bhfuil “buzz” ag baint leis agus bím níos airdeallaí i mo thuairim.
  • Staonaim ón ól i rith na sraithe de ghnáth chun seans a thabhairt don chorp agus ní bhíonn fonn ar bith orm san alcól ag druidim an chraoibh. Ólaim trí phionta uisce gach lá ar a laghad.
  • Caithfidh mé seacht n-uair a chaitheamh sa leaba gach oíche.
  • Dé reir na fianaise, teastaíonn uaim 140 grams protein gach lá. Braitheann an méid seo ar meáchan an dhuine agus faighim é trí chnónna, uibheacha, feoil agus iasc don chuid is mó.
  • Ní féidir liom troscadh ar leite ar maidin. Bheinn stiúgtha leis an ocras roimh a deich a chlog muna mbeadh sé agam. Deirtí linn uair éigin, ba chóir dúinn a bheith ag ithe sailéid le bradán ar maidin ach níorbh fhéidir liom é sin a ghlacadh nó a leanúint.

Is cuimhin liom cúpla bliain ó shin bhíos ag freastal ar an nGaeltacht i nGaoth Dobhair le haghaidh coicíse. Níorbh fhéidir liom mo dhóthain “trash” a ithe agus bhí pionta againn ó am go hám. D’fhill mé abhaile ar an Satharn agus an maidin dar gcionn rinneamar seisiún crua sa pháirc i Ród. Bhíos ag streachailt le linn an seisiúin agus bhí m’anáil i mbarr mo ghoib. Shochraigh mé ar an spota, nach ndéanfainn é arís.

Faoi láthair tá córas monatóireachta iontach againn sa champa agus cuirtear an-bhéim ar dhiat. Thóg an dochtúir samplaí fola le déanaí chun iad a scrúdú agus chuir sé in iúl dúinn aon rud a bhí ait nó mícheart linn.

Pé scéal é, thar seachtain éigin thaifead mé gach rud a chuireadh ar an mbord agus i mo bhéal agus thug mé cuireadh do mo chara Séan Hurley san Astráil an rud céanna a dhéanamh. Táim den bharúil go gcaithfidh sé súl géar a choimeád ar a dhiat mar bhíonn córas traenála neamhthrócaireach aige lá i ndiaidh lae. An mbeadh bearna suntasach idir an dá chluiche nó an mbeadh sé easca diat an pheileadóra proifisiúnta a aithint muna mbeadh na hainmeacha agat? Cad é do mheas féin? B’aoibhinn liom tuairimí na saineolaithe nó taithí na bpeileadoirí a chloisteáil más féidir libh.

Diat Seán Hurley, an pheileadóra proifisiúnta,

Monday Tuesday Wednesday Thursday Day off Friday Saturday Sunday
Breakfast- 2 slices of wholegrain toast, 4 poached eggs and a cup of tea. Breakfast- 4 poached eggs, two slices of toast and a cup of tea Breakfast- 2 weetabix and a banana, skimmed milk, and protein smoothie Breakfast- 3 poached eggs, two slices of toast, smashed avocado and a skinny Late Breakfast- Bowl of Muesli with two slices of wholegrain toast covered in peanut butter and a cup of tea Breakfast- Smoothie (Protein, blueberries, low fat ice cream, honey, low fat milk) and a muesli bar Breakfast- Scrambled eggs with two slices of whole grain toast, two pieces of bacon and a cup of tea
Mid-morning snack-banana and a handful of nuts Morning snack- Apple and a skinny Latte Morning Snack- Protein Bar Morning snack- handful of nuts and  a banana Morning snack- Banana and watermelon Morning snack breakfast out- 4 poached eggs, on two slices of wholegrain toast & smashed avocado Morning snack- Apple and low fat natural yoghurt
Lunch- Chicken fillet,Caesar salad and sweet potatoes, WPI shake Lunch- Chicken Caesar Salad, chicken wrap and a skinny latte Lunch -Chicken Caesar salad with two poached eggs on top ,WPI shake Lunch-Chicken Caesar salad Lunch- Lamb shank with rice, salad and bread rolls. WPI shake Lunch- Two Tuna salad wraps with a skinny latte Lunch- Chicken Caesar salad and a skinny late
Evening snack- smoothie (blueberries, Low fat milk , banana,protein,honey,Low Fat ice cream) Afternoon snack- Smoothie Afternoon snack – Iced Coffee Afternoon snack- protein smoothie Afternoon snack- Skinny Late and a low fat Muffin Afternoon snack- Banana and handful of mixed nuts Afternoon snack- handful of mixed nuts
Dinner – two salmon fillets (450g)with a balsamic salad and pumpkin Dinner-Sate Chicken(450g)skewers with low fat natural yoghurt Dinner- Chicken (450g) wraps with a balsamic dressed salad and roasted sweet potatoes Dinner- Teriyaki Beef(350g) and veg Dinner- Sweet potatoes with mince beef(450g), veg and a light sour cream Dinner- Homemade chicken and salad pizza with low fat cheese Dinner- Chicken pasta with a low fat sauce and cheese
Night snack -natural yoghurt with two weetabix Evening snack-slice of whole grain toast covered with peanut butter Evening snack- weetabix, blueberries and low fat natural yoghurt Evening Snack/treat- ‘Tutti Fruity’ Low fat ice cream with mixed fruit Evening snack- Chocolate Bar and a cup of tea Evening snack- Popcorn and a diet coke Evening snack- Low Fat ice-cream and mixed berries

* WPI – Whey Protein Isolate supplement

“Monthly we are checked for ‘skin-folds’ by the clubs dietician. They are a good indicator to the fitness coaches of the type of diet everyone has. Since coming to a professional club I have been wary of products I buy when shopping. Most of my dairy products such as cheese, milk yoghurt and ice cream are ‘low fat’ as you can see from my week’s diet. The massive training load means I have a much larger appetite to that of what I used to have at home. So the right foods are crucial to my recovery over here. I haven’t mentioned water in my diet but I can assure you a water bottle never leaves my hand unless I’m training. I drink approx 5 litres of water a day as I find it very easy to become dehydrated in the heat of Perth. The protein I am on (WPI) is specific to me, as it is just a recovery protein with no weight gainers in it. Others who need to lose or put on weight would be on different types of protein. Every morning before training we undergo urine tests. If your score indicates you are not adequately hydrated, you are required to take a hydration shot before beginning.”

Diat Brian Darby, an peileadóir idir-chontae

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
07:00 Porridge with Melon, cinnamon, flaxseed. 3x Scrambled egg. Green tea with Echinacea & Lemon. 2x fish oils 07:00 Porridge with Melon, cinnamon, flaxseed. Green tea with Echinacea & Lemon. 2x fish oils 07:00 Porridge with Melon, cinnamon, flaxseed. Boiled egg. Green tea with Echinacea & Lemon. 07:00 Porridge with Melon, cinnamon, flaxseed. Boiled egg. Green tea with Echinacea & Lemon 2x fish oils 07:00 Porridge with grapes, cinnamon, flaxseed. Green tea with Echinacea & Lemon 08:00 Porridge with blueberries, cinnamon, flaxseed. Boiled egg. Green tea with Echinacea & Lemon. 2x fish oils 09:00 Porridge with blueberries, cinnamon, flaxseed. Boiled egg. Green tea with Echinacea & Lemon. 2x fish oils
11:00 Banana, Walnuts, Protein Ball 11:00 Banana, Walnuts, Protein Ball 11:00 Banana, Walnuts 11:00 Almonds, 0% fat organic natural yogurt. Banana 11:00 Homemade scone, apple, walnuts 10:15 Slice of homemade brown bread & an orange 11:15 Orange and a coffee
12:30 Sandwich with homemade brown bread, Ham, rocket, cheese. Orange 12:30 Sandwich with homemade brown bread, smoked salmon, rocket, hummus. Orange 12:30 Pasta with light cream cheese, sundried tomatoes, spinach. Orange 12:30 Spelt bread, bacon, organic cheese, rocket, guacamole. Orange 12:30 Chicken curry with brown rice. Pear 12:30 Beef Stroganoff with rice 13:30 Scrambled egg, tuna, rocket, cherry tomato and brown bread
15:00 Sandwich with homemade brown bread, Ham, rocket, cheese. Apple. Walnuts   15:00 Sandwich with homemade brown bread, chicken, rocket, cheese.Apple.Wnuts 15:00 Cashew nuts and slice of brown bread with hummus 15:00 Spelt bread, boiled ham, organic cheese, rocket, guacamole. Apple 15:00 Orange 16:00 Apple and Brazil nuts 15:00 Roast Beef, broccoli, potato, cauliflower
17:00 Chicken fillet, sweet potato, broccoli & carrots 17:00 Pork chop, whole-wheat pasta with light cream cheese, sundried tomatoes, spinach 17:00 Smoked Haddock with sweet potato & carrots 18:00 Tilapia fish simmered in onion, mustard seeds & kokum curry with rice 17:00 Whole-wheat Spaghetti Bolognese. Spinach, carrots, garlic, onion. Coffee 17:00 Sirloin Steak with onions, sweet potato wedges and peas 19:00 Homemade brown bread sandwich with roast beef, organic cherry tomato and spinach
19:30 Slice of homemade brown bread, chicken & rocket 19:00 Tea with slice of brown bread and marmalade 22:10 Vol au vent with sweet potato, green beans & mixed vegetables. Vits and fish oils with protein shake 21:00 Cup of tea and digestive biscuit 22:20 Lasagne, sweet potato, green beans, spinach & broccoli Vits and fish oils with protein shake 19:00 Tea with slice of carrot cake 21:00 Low fat Natural organic yogurt with cashews

Written by briandarbymedia1

Leargais agus tuairimí faoi mo shaol agus breise. Spórt, eachtraí polaitiúla agus an nuacht is deanaí sa bhaile agus thar lear. B'aoibhinn liom do thuairimí phearsanta féin a chloisteail agus iad a phlé. "Bíonn dhá insint ar gach scéal" :)

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