What should I eat before a big game - The Player's resident fitness experts put you in the picture - follow the three hour rule and don't forget your water. KERRY football legend Páidí Ó Sé tells a hilarious story about the 1975 All-Ireland final against Dublin.

The Kerry players were due to consume a light lunch in the team hotel prior to heading to Croke Park while a full four-course dinner was on offer to the mentors and officials. However, midfielder Pat McCarthy reached the dining room early and proceeded to polish off the full four courses - steak, desert - the lot! While he went on to play a stormer in the final, it's unlikely Pat's actions will ever be repeated before an All-Ireland final again.

Most serious county teams now employ strict dietary guidelines and a lot of senior club sides are beginning to follow suit. So with a big match coming up, just what is a player supposed to be eating? Well, with the assistance of fitness expert Dr Liam Hennessy of Setanta College, here are the ground rules to get yourself right for the game.

On match day a pre-game meal should be consumed about three hours before throw-in.  However, it's important that players are also topping up their fluid stores every half hour before the game. A sports drink consumed in the hour before the game may be helpful for players in ensuring that both fuel and fluid stores are well topped up. There is still a lot of debate about the content of a pre-match meal but suffice to say that it shouldn't be steak and chips with ice cream to follow.

Scientists tell us that taking in a combination of nutrients (protein and carbohydrates) may be the most beneficial for the player. However, players should always be guided by the principles that whatever food you consume, make bloody sure that you are comfortable with it. Also don't experiment with a new sports drink or a different food in the hours before a game.

Here are some pre-match meal suggestions. Again the menu includes mainly easily digested carbohydrate foods to be consumed about three hours before the game.

SELECT FROM THE  FOLLOWING:

• Pancakes
• Rice Pudding
• Pasta
• Fruit selection
• Cereal and milk
• Vegetable soup made with water
• Bread: sandwiches made with chicken, salad, turkey, tuna
• Biscuits
• Water
• Sports Drinks