The recipe for the All-Star athlete
The Fit Kitchen guides us through the key ingredients in creating a true All-Star athlete.
I find it interesting to compare how the athletes and the GAA itself has evolved over the last few decades.
Now admittedly, I wouldn’t be in the core die-hard fan club of the GAA. I’ve played it, supported it as much as possible and have in recent years helped with the nutritional aspect with local clubs. This week I reached out to my social media friends and asked who, in their opinions, were the old time classic and legends of the game.
Who did it like no other or had a skill not seen in today’s modern game? Some of the replies were of course the likes of Christy Ring, Maurice Fitzgerald and Eamon Cregan to name but a few, with the odd Colm Cooper and Henry Shefflin thrown in. It’s no surprise these names kept reoccurring, and these legends of the game will rightly so have a legacy well beyond their playing days.
For me, it was interesting to see how the player stature and physique has changed over the years. Back then there were no strict gym training sessions, no tailored nutrition plans, body fat measurements or dexa scans. They were lucky if they got a helmet! Now, with science and technology being incorporated into every possible aspect of the game, the players are bigger, stronger, faster and much more informed than before.
What’s the recipe for the ideal player? Is there an optimal formula that can be produced to create the Grade A athlete? Let’s look at some of the characteristics:
Performance
Always the key area for any player; his/her performance on the pitch. In my opinion this falls under two primary categories: Physical presence and mental performance. The latter is harder to teach, relating to a player’s understanding of the game; the movement, anticipation and judgment of opponents and scenarios. It often comes naturally to an athlete, knowing the right thing to do in a situation, keeping cool and controlling the flow of the game — see some of the aforementioned names, and the likes of Joe Canning and Bernard Brogan today. It can be worked and improved on by players, but really the greats seem to always have this ‘know-how’ and control from the beginning. The physical presence and performance however can be worked on, which is why it is becoming one of the leading factors in team’s success’s nowadays. This involves an athlete’s endurance, strength, stamina and all round presence on the pitch.
Having a mix and balance of all the mentioned characteristics seems to produce the best of the best; a player who is strong on the ball, quick off the mark, can play a full 70 minutes and has an all-round presence on the pitch. With today’s modern and high tech training protocols, it’s no surprise that these lean and agile athletes are being produced at scale, and starting from a younger age each year. Strict weight training sessions, supplementation, recovery practices, nutritional protocols and regular testing yields the highest of results.
Training
Acknowledge that training is not a ‘one size fits all’ system. A bodybuilder, ballerina and wing-forward will all have a different training style, made to enhance and improve their individual performance. Granted some movements will coincide — the likes of core stability and strength — but the outcome and goals need to be visualized first. For a GAA player, a blend of strength, speed and explosiveness is the goal. Compound movements such as the bench press and overhead press will improve upper body strength, giving an advantage when making contact, handing off other players or competing in the air. Speed and agility comes down to lower body movement — predominately hamstring related. Improving one’s quad and hamstring strength and mobility will yield a better stride and off the mark movement. ‘Explosiveness’ is a term used quite a bit, and literally comes down to being quick on one’s feet, efficient turning and accelerating, all achieved by improving the fast-twitch fibres in the muscle tissue. Incorporating movements such as box jumps or any body weight movement performed at a higher intensity and speed will utilise these fast twitch fibres, improving pitch movement.
Most importantly: core strength and stability. It’s amazing to see athletes with big broad shoulders, tree truck quads and just overall impressive units, but lack core strength and stability. Made all too noticeable when their blown off the ball by a player half their size, but has this fundamental strength. The core is the centre piece to the body, think of it like the engine. Not only is it the abdominal area (both internal and external), but the pectorals, and lateral fibres (in the lower back) all make up the ‘core’. It’s great to have these beautiful wheels and rim on a car that looks amazing, but a poor engine will see it fail sooner rather than later. Increasing one’s core can be done on so many ways. Body weight planks, leg raises hanging from a bar, abdominal crunches. The compound movements (squat, deadlift, overhead press and bench) also activate the core significantly, and are a fantastic way of developing the core strength and stability, along with a whole host of other muscle groups.
The Food
My favourite words. Training is crucial, but can often be an inefficient process if the nutrition and food isn’t there to match it. Breaking and tearing the muscle fibres is the process, but repairing and rebuilding them can only be achieved by the food we eat. I like to make the comparison of the golden era players and today’s all-stars. I can only assume that back in the 1970’s protein synthesis, glycogen storage and metabolic rate were not the most talked about topics in the dressing room. You ate what you were given, and that was that.
Having the correct fuel plays a huge part. Majority of the top level GAA players will have access to a selection of foods and drinks pre and post training, which has massive return in their physical recovery and development. Having the right foods and access to top nutritional coaching is a privilege these players have, and most definitely is a contributing factor to the performance.
Nowadays, dinner time is more of a science lesson. ‘Food’ is broken down to the 3 components: protein, carbs and fats. How much? When? What ones? All relevant questions, and all have specific answers, but I do believe that sticking to the fundamentals that are known and proven to work is the best option for anyone looking to improve or make the start. These include:
- Getting adequate amounts of calories to support your training and recovery, and that are suited to your goals.
- A portion of protein with every meal, roughly 25g per serving (weight and individual depending) and sufficient amounts of carbs to ensure glycogen stores are full and replenished.
- Eating foods that you know agree with your digestion, and that you know make you feel good.
- Staying hydrated, one of my top tips that is so often forgotten about!
- Eating a wide variety of vegetables and fruit, in coherence with a balanced varied diet. This increases the fibre in our diet, having a major benefit on our digestion and the immune system.
It’s not rocket science, but it can be made out to be much more confusing than needs be. Personally, I have always found that sticking to what’s proven to work and what we know agrees with our bodies will be the smartest and reliable option.
The Mindset
This goes a little deeper. The single most important aspect. One that I feel has held true for the decades of the game, and one that doesn’t need changing or improving. The mind is the strongest component in our bodies, and will either make or break a player. The internal voice telling us we can or can’t catch that breaking ball, beat your marker or stick that free. Feed the negativity, and it will only get worse, but control it and use it in your favour and anything becomes possible. Confidence and composure comes from within — granted over time, with constant repetition, these events get easier- but being able to tell ourselves that it is possible; that you are capable, and instilling this confidence in oneself is such a powerful tool that many fail to grasp.
In short, being able to manage the mental aspect of the game will without doubt lead to improved confidence both on and off the pitch. This, together with the passion, pride and the rivalry that comes with wearing your clubs crest on your chest is something that will never fade, and doesn’t need to be scientifically enhanced. It comes from you.
To wrap up, what does the modern day GAA all-star look like? He/she must be physically fit, have both the blend endurance and strength. He/she should have a structured eating routine; be aware of what their eating and eat the foods that they know work and ultimately have a purpose in their training and lifestyle. Finally, they have to have a self-confidence and mental toughness that they are good enough, and deserve their spot on the team. Has this changed from 40 or 50 years ago when rustic hurls, rusted goal posts and players went out to represent their clubs and counties as best they can? Absolutely. Some may say for the better, other will disagree. One thing that is for sure is that sport and athleticism itself is constantly evolving and changing. It’s up to everyone else to adapt and advance with it or be left behind.
We would love to hear your opinions on this subject. Who do you think is or was the best (past or present) and has this change in the sport benefited it or losing the true essence of the GAA?
