WATER
POLO
EATING FOR YOUR SPORT
Your sport:
Water polo is an exciting, fast-paced game introduced at the
Olympics in 1900 for men and opened to female teams in 2000.
The aim is for six field players to dodge the opposition’s goalkeeper
and score as many goals as possible. The game is played in quarters
with blocks of 8 minutes, with a 30 seconds shot clock. “Flippa Ball” is a
modified version of water polo for kids, which has slightly different rules, a
shorter playing time and is played in a shallow pool.
Water polo players require great strength and aerobic capacity given the
intensity of training and competition. Players need to be strong swimmers, be able
to tread water for extended periods of time as well as have excellent ball handling skills.
Training at the elite level will involve multiple training sessions each week which can include
swimming, skills training and a special version of treading water known as ‘egg beating’. Additionally,
non water-based strength training is often an important component at this level.
In New Zealand, the majority of competitions are held over the spring and summer months, but
internationally, water polo competitions are held year-round.
TRAINING DIET:
Regardless of age or level, water
polo players should aim for a healthy
balanced diet, which includes:
• Fruits and vegetables – aim for a
variety of colours
• Breads and cereals Pasta, rice, low
fat noodles, starchy vegetables
(kumara, potato), bread, oats,
breakfast cereals
• Dairy products – choose low fat
varieties including milk, yoghurt and
cheese
• Protein rich foods – including lean
meat, poultry (e.g chicken), fish/
seafood, , eggs, tofu and pulses
• Healthy fats including vegetable oils,
nuts, seeds and avocado
As a water polo player it can often
be a challenge to balance training
around full time work or study. Therefore,
planning meals in advance and
carrying healthy snacks is an important
part of managing a healthy diet.
CARBOHYDRATE
Carbohydrate is the main fuel needed
for water polo players. Basing meals
and snacks on healthy carbohydrate
rich foods is ideal. This includes oats,
grainy breads and crackers, pasta, rice,
low fat noodles and starchy vegetables
like potato and kumara.
During and after intense training
sessions, additional carbohydrate
rich foods and drinks can be helpful
to provide extra fuel and help with
recovery.* Bagels, wraps, muesli/cereal
bars, creamed rice and sports drinks are
some ideas.
PROTEIN
Protein is an essential part of a healthy
diet. Including protein in all meals and
most snacks can help meet protein
needs. This includes lean meats, fish/
seafood, chicken, eggs, pulses (e.g.
chickpeas, kidney beans, lentils, and
baked beans), nuts and low fat dairy
products. It is especially important to
include protein in the meal or snack
eaten after strength training to assist
with muscle repair and recovery.** Try a
smoothie made with low fat milk, low fat
yoghurt and fruit or a lean meat or tuna
wrap.
FAT
For all water polo players it is important
to have some healthy fats each day
including avocado, nuts, seeds, oily fish
and vegetable oils such as canola and
olive oil. The amount of these fats that
are needed will depend on your weight
goals and energy requirements (how
many calories/kJs you need each day).
Unhealthy fats should be avoided as
much as possible. This includes the skin
on chicken, white fat on meat, butter
and fat often used in cakes, biscuits and
many takeaways.
FRUIT & VEGETABLES
EATING AND TIMING
Fruit and vegetables are essential for
good health and performance and
should be included at every main
meal. Including a range of fresh, frozen,
dried and canned varieties will help
meet your need for vitamins, minerals
and antioxidants. Adding vegetables
into cooking or fruit to your meals
is a great way to boost your fibre,
vitamin and mineral intake. Try slicing
a banana/peach/kiwifruit or adding
fresh or frozen berries onto breakfast
cereal; add sliced apple or pear to
salads or incorporate grated carrot
and courgette into mince dishes. Add
extra vegetable to casseroles and
stews and always put plenty of salad
into your sandwiches.
If two training sessions are scheduled in
one day, the recovery meal or snack
after each session becomes very
important and should be eaten as soon
as possible after the session. If a main
meal is impractical, then try a snack.
Some ideas include:
• Dairy based snacks such as low fat
yoghurt or flavoured milk and fruit
• Creamed rice or low fat milk with
MILO Energy Food Drink
• Bagels, crumpets or muesli/cereal
bars
A sports drink or liquid meal
replacement can be useful on
occasions when solid food is not
available or rehydration is a key issue.
A SAMPLE ONE DAY MEAL
PLAN FOR WATER POLO
BREAKFAST:
• Natural muesli with fresh fruit and
yoghurt/low fat milk OR
• Wholegrain toast with poached
eggs, tomato and spinach and a
glass of fruit juice OR
• Hot oats and a piece of fruit or a
glass of fruit juice
If travelling, pack a combination
of fresh fruit, milk drinks or fruit juice
carton with yoghurt, cereal bars or
sandwiches
MORNING TEA:
• Dried fruit and raw nuts OR
• Wholegrain crackers with cottage
cheese and tomato OR
• Yoghurt and fresh fruit
NUTRITION PROFILE:
LYNLEE SMITH
Why do you think nutrition is
important for your sport?
Nutrition is important for any athlete to
perform at a high level. Fuelling your
body with the right foods is the key part
to top performance.
What are some healthy and tasty foods
you recommend?
Omelettes are a good source of protein and really
easy to make. You can add different vegetables
and I like to include smoked chicken or smoked salmon.
Do you have specific healthy food routines before
a game?
I like to eat something high in carbohydrate and protein but that is
also reasonably light at least 2 hours before a game. This tends to help
me get through 4 quarters.
LUNCH:
• Wholegrain bread rolls or wrap filled
with hummus, lean meat/canned
fish and salad ingredients OR
• Pasta/rice with tuna/chicken and
vegetables
Add a piece of fruit and / or yoghurt
to each option
PRE AFTERNOON TRAINING:
• Good snacks prior to training may
include sandwiches, fruit toast with
peanut butter and jam, dairy snacks,
smoothies, muesli bars or fruit
DURING/AFTER TRAINING
• Drink a bottle of water. May need sports
drink if over 60-90 minutes of training
DINNER:
• Lean meat and vegetable stir-fry
with rice or noodles OR
• Spaghetti Bolognese with a side salad OR
• Fish and oven baked chips with salad
SUPPER:
• Hot MILO made with low fat milk
NUTRITIONIST’S NOTE
This meal is a general example only.
It should be altered to suit individual
energy requirements depending on
age, gender and training load. For
those who train at an elite level and/
or twice or more a day additional
pre training snacks and post training
recovery food/drinks will be required.
Contact a Sports Dietitian for guidance.
KEY FOODS FOR A WATER
POLO PLAYER’S PANTRY
KEY FOODS FOR A WATER
POLO PLAYER’S FRIDGE/
FREEZER
✓ Wholegrain bread, English
muffins, crumpets, rolls, buns
✓ Wholegrain breakfast cereals
✓ UNCLE TOBYS Rolled Oats
✓ Rice, pasta, low fat noodles,
couscous
✓ Crackers and pretzels
✓ Canned spaghetti, baked
beans, chickpeas, bean mix
✓ Lentils
✓ Canned tuna, salmon
✓ MILO Energy Food Drink
✓ Creamed rice
✓ CARNATION Light & Creamy
Evaporated Milk
✓ Dried fruit, nuts and seeds
✓ Low fat salad dressing, herbs
and spices
✓ Vegetable oil/spray
✓ Lean red meat, fish, chicken
✓ Low fat milk (Green or yellow
top)
✓ Flavoured milk
✓ Edam cheese, cottage
cheese
✓ Low fat yoghurt
✓ Eggs
✓ Low fat spread
✓ Fresh and frozen vegetables
✓ Fresh and frozen fruit
COMPETITION DAY
EATING
Water polo tournaments are extremely
physically demanding. At an
international level there is likely to be only
one game per day, but there can be
up to three games per day in national
competitions. There may also be light
training and recovery sessions around
these games.
Recovery nutrition is essential between
sessions to maximise performance. The
type of meal or snack you choose may
vary depending on when your next
session is. If you have three to four hours
between sessions then larger meals such
as sandwiches, pasta, rice or noodle
based dishes are likely to be tolerated.
For shorter time frames smaller snacks
may be more suitable.
It is important to practise your food and
fluid choices during training so you can
be sure you know what will work for
you in competition. Trying new foods
or routines on competition day can
sometimes cause problems for players,
so this is best avoided. Taking your
own food along to the competition is
also advisable as it can be difficult to
predict what will be available at the
venue. In many cases, the food and
fluids provided may be unsuitable.
Chocolates, chips, pies and other high
fat foods are not useful on competition
day and may cause stomach upsets.***
KEY COMPETITION FOODS:
✓ Rice, pasta or noodles
✓ Breakfast cereals
✓ Sandwiches
✓ Muffins/crumpets/fruit bread
✓ Rice cakes or low fat crackers
and biscuits
✓ Creamed rice
✓ Muesli bars and cereal bars
✓ Fruit
✓ Flavoured milks and MILO
✓ Low fat yoghurt and chocolate
dairy snacks
✓ Sports drinks/cordial
✓ Water-based ice-blocks
✓ Liquid meal supplements
SPECIAL ISSUES AND
REQUIREMENTS FOR WATER
POLO PLAYERS:
• It is essential that you plan your day
in advance as one of the most
challenging tasks is fitting in enough
food around training sessions. Pack
healthy snacks in a school/sports bag,
top drawer at work, locker at school or
the car glove box.
• Water polo players, particularly young
females may be at risk of having low
iron levels. If you fit into this category, it is
important that you make sure your diet
contains enough iron rich foods such
as red meat (the best source of iron),
dried fruit, green vegetables and foods
with added iron such as some breakfast
cereals and MILO powder. If you are
vegetarian you may need to talk to your
doctor or a sports nutritionist/detitian
how to meet you iron requirements. See
the nutrition advice sheet on ‘Iron and
Sport’ for more information.
• Recovery is an extremely important
part of the training day, particularly if
you have multiple training sessions on
the same day. Aim to include recovery
snacks or shakes and plenty of fluids
between sessions. In some cases, sports
drinks may be appropriate and can
help assist with rehydration.
• With water based sports, a common
issue is that players don’t drink enough
because they may not feel sweaty
during training. Fluids should be
consumed regularly throughout the
day, with water being the best choice
most of the time. Carrying a water bottle
during the day and taking a full one to
training can help encourage regular
hydration.
• If fat or weight loss is a goal, be sure to
monitor portion sizes and keep excess
fat,and sugar to a minimum. (If you are
old enough to drink alcohol, this needs
to be limited too)
*Louise Burke et al, 2011. Carbohydrates for training and
competition, Journal of Sports Sciences
**Stuart M Phillips et al. (2011). Dietary protein for athletes:
From requirements to optimum adaptation. Journal of
Sport Sciences.
***Nutrition for Athletes 2012. A practical guide for health
and performance. Nutrition needs for special populations.
Pg 37. International Olympic Committee
LIGHT SUMMER MUESLI
Makes 20 Servings
5 cups UNCLE TOBYS Rolled Oats
1/2 cup shredded coconut
1/2 cup sunflower seeds
1/2 cup cup pumpkin seeds
1/4 cup sunflower oil
1 1/2 cups chopped dried fruit (e.g.
cranberries and apricots)
ANALYSIS
per serve
Energy (kJ)
893
Carbohydrate (g)
21
Protein (g)
6
Fat (g)
11
• Preheat oven to 180˚C.
• Combine the first 4 ingredients
in a large bowl. Mix oil into these
ingredients until well coated.
• Spread mix over a baking tray and
bake for 10-15 minutes until golden
brown.
• Allow to cool before adding dried
fruit and mix well. Store in an airtight
container.
This recipe is from the Fit Food Fast cookbook. For more recipes visit www.tastyrecipes.co.nz.
By Nutritionist Claire Turnbull - www.claireturnbull.co.nz
For more information and to obtain further copies
of any of the Eating for Your Sport Nutrition Advice
sheets, visit www.nutrition.nestle.co.nz
or www.autmillennium.org.nz/nutrition
© Nestlé New Zealand Limited &
AUT Millennium. Issued September 2014