MATCH DAY PREPARATION - THE LUCOZADE WAY!
16 Mar 2009

Picture the scene � match day at Childwall, tense anticipation of impending events, players and fans preparing for kick-off. Nutrition and hydration are important for all, but in the immediate pre-match period, intake may differ.
Elite athletes in recent years have modified their nutrition and fluid intake following advice from sports nutritionists, scientists and physiologists worldwide.

Lucozade sport is not just a pleasant thirst quencher, it is the performance drink for us. Dr. Waller, Team Doctor

So why are fluids so important?
As little as a 1% loss in body fluid has been shown to negatively affect the function of the body and a 2% loss of fluid may substantially reduce performance. Concentration and endurance are essential factors in sport, and an adequate fluid intake is imperative in maintaining these functions.

So will any drink do?
No � a few bottles of amber nectar may be good when socialising with friends but they will not rehydrate you. Drinks such as Lucozade Sport are specially formulated with athletes in mind to help the body absorb fluid more quickly, provide essential salts lost through sweating, and carbohydrate to replenish energy stores.

When do I need to drink?
If you wait until you are thirsty it is probably too late. At Richmond Raith Rovers F.C. players are encouraged to drink fluids before starting their training, or matches. This is to keep them hydrated and to make sure their muscles have enough fuel to function at their best when running up to 10 � 12 km in a game.

Lucozade Sport is on hand at the RRR training ground in the dressing room, gym and clubhouse, for players to drink regularly. On match days you will also see players drink Lucozade Sport before, during and after games. (As well as the odd pint of beer or two!)

Aim to drink a minimum of 2 litres of fluid every day as part of your regular diet

To start a match or training session fully hydrated, aim to drink around 200-500 ml of Lucozade Sport shortly before you start

During exercise, drink 125-150 ml of Lucozade Sport every 15 to 20 minutes

After exercise, drink at least 500 ml of Lucozade Sport to ensure that you are fully rehydrated before celebrating your success (or drowning your sorrows!)

Forthcoming Fixtures:
15 Feb 2009

14-08-10 start of the West Cheshire League season

Training
02 Sep 2006

WEDNESDAY at stanley park pitches commencing at 7.00-8.00pm.