NUTRITION
EATING CROW GAME-DAY INTAKE FOR THE A ADELAIDE CROWS
► Breakfast: on ne cup untoasted muesli with h one banana an nd low-fat milk, fruit juice Snacks: ►S nacks: muesli bars, yoghurt, fruit, crackers, sandwiches ► Post-game: protein shake followed by a high-carb, highprotein meal of risotto, spaghetti bolognese, lasagne (see recipe), burritos or pizza. “These nutrients aid in muscle repair and help restore muscle and liver glycogen stores, which become depleted during exercise,” says Brett Burton, general manager of high performance at the Crows. “When players meet their nutritional needs, their body will recover better, be less likely to fatigue, less likely to get injured and be ready to go again the next day.” ADELAIDE CROWS POST-MATCH STAPLE: beef lasagne
METHOD Preheat the oven to 170°C. Spray a non-stick frying pan or wok with oil and heat. Add mince and brown completely. Add pasta sauce and simmer for a few minutes, then season with herbs to taste. Spray the base of a lasagne or casserole dish with oil. Make the lasagne, starting with a layer of meat and alternating with a thin layer of pasta. You should fit six layers of pasta in a typical lasagne dish. Finish with a layer of pasta. Pour soup over the assembled lasagne and sprinkle a thin layer of cheese on top. Bake for 25-30 minutes. Serve with a salad or steamed vegetables and crusty bread. Serves 4-6 INGREDIENTS
• SPRAY OF CANOLA OR OLIVE OIL • 800G LEAN BEEF MINCE • 575G JAR OF TOMATOBASED PASTA SAUCE • HERBS AND SPICES, TO TASTE • 375G FRESH LASAGNE SHEETS • 450G CAN OF TOMATO SOUP • ½ CUP GRATED REDUCEDFAT TASTY CHEESE
RS E B M U N Y B DAY E M GA 0.6-1.2L PER HOUR Fluids consumed during a game
1. - L Fluid
uri
me
12,00018,000 Average kilojoules consumed on game day
60009000 Average kilojoules burnt by players during a game
1-3kg Average weight lost during a game
JUNE 2016
53