Mostly Hurling:There are very important games on the horizon so our hero Dara has agreed to visit the training ground again. (Dara, you may remember, is our multi-All-Ireland medal holder who has been inveigled into advising another intercounty team as a favour to a friend. This is his second time with them.)

The team is doing well. He's impressed with the on-field dress. Everybody is in the same attire, no odd socks or county jerseys. There's a professionalism there that wasn't present earlier in the year. Within 20 minutes everybody is showered and ready. This time the seats in the hall are arranged in a circle.

Bainisteoir Aidan sets the meeting in motion. Dara passes out some information sheets. Not being given to small talk, he's on to business immediately.

"You asked me the last night about the Glycaemic Index. You might spend a few minutes reading the handout."

The information is as basic as he can make it. After they have read he summarises:

"Over 25 years ago a Doctor Jenkins was looking at how different carbohydrate-rich foods affected blood-sugar levels in people with diabetes and discovered that, contrary to popular belief, many starchy foods affected blood-sugar levels quite dramatically, while some sugary foods had little effect.

"From his research, he developed a scale called the Glycaemic Index, which quite simply ranked foods based on the effect they had on blood-sugar levels.

"The Glycaemic Index runs from nought to 100 and usually uses glucose - which has a GI value of 100 - as the reference. The effect other foods have on blood sugar levels are then compared with this. In simple terms, the GI index tells us whether a food raises blood-sugar levels dramatically, moderately or a little bit.

"Foods that have only a slow, small effect on blood sugar have a low GI value, while those causing a rapid and massive rise in blood sugar have a high GI value.

"The theory is that foods with a low GI value slowly release sugar into the blood, providing you with a steady supply of energy, leaving you feeling satisfied longer so that you're less likely to snack. In contrast, foods with a high GI value cause a rapid - but short-lived - rise in blood sugar. This leaves you lacking in energy and feeling hungry within a short time, with the result that you end up more likely to reach for the snack-type products.

"Many lists divide the foods into low, medium/moderate and high categories. Foods in the low category usually have a GI value of 55 or less; in the medium category, a GI value of 56 to 69; and in the high category, a GI of 70 or more.

"As you can see from the lists, there are lots of fruits and vegetables in the low list as well as porridge.

"So basically we try and eat as much as possible from the low list during the week and up to match time, then it's moderate to high during and immediately after the game.

"The most important thing after exercise is to refill your glycogen levels. So it's very important to drink high-GI drinks like Club Energise, Powerade or Lucozade Sports soon after and possibly include a banana as well. Then as soon as possible, but within about an hour and a half, have a low GI-based meal.

"The two largest factors contributing to performance are hydration and glycogen. This glycogen is converted to glucose as needed by the body to satisfy its energy needs. Even if you're missing one, your game is going to suffer tremendously through lack of strength, focus and endurance. While you obviously can't compensate for a lack of training, skill, fitness or strength by eating, you can give your body its best possible chance by ensuring it is well provided with energy and hydration every second of the game

"Obviously I'm not an expert in this area so really the team should seek the proper expertise but this advice will get you by."

One senior player asked about the ice baths: "We have the baths but we've got conflicting advice on best practice. How do you use them?"

"Well, we get in for 50 to 60 seconds, not a nice experience the first time. Then it's into a hot shower for about two minutes. We repeat this between three and five times. It's important to keep topping the water up with ice to keep it as cold as possible."

The conversation moved on.

"Of course the training on the field needs to be cut back in the week leading up to a big game. Rest then plays a big part. A player should aim for seven to nine hours of uninterrupted sleep every night. Your resting heart rate should be less than 50 beats per minute. You should have a general feeling of looseness around the joints. The second urine of the day should be colourless if you're properly hydrated.

"Then on the day before the game eat plenty of carbs and drink plenty of fluids.

"On the day of the game we eat our last meal three hours before the game. We might have pasta, skinless chicken, wholemeal bread, low-fat yoghurt, a selection of fruits, some sandwiches without butter or sauces and of course we're hydrating all the time.

"As the game gets nearer we drink water and whatever sports drink we're used to. Some players also eat energy bars.

"At half-time you could have the energy bars or a banana and of course the liquids. This is what works for me. It's based on what I've been told is best current practice. In two years' time the thinking on this whole area might be very different."

On those words our hero wished them the best of luck in their next game against the "ould enemy" and left the building.