whatfoods
24hrv3

6-8G PER KG OF BODYWEIGHT OVER A 24 PERIOD BEFORE THE GAME WILL BE ENOUGH

simplecarbs

SIMPLE CARBOHYDRATES THAT ARE EASY TO DIGEST IS IMPORTANT BOTH 24 HOURS PRE-GAME AND ON GAME DAY

24hrPREv8

During a rugby match your energy stores deplete and this has a direct effect on power, skill ability and performance. To maximize performance you need to begin games with as much carbohydrate available as possible. As a general rule, 6-8 grams of carbohydrate per kg of body weight a day is enough to do this.

breakfast4

You should now be carbohydrate loaded. However, over-night your body will have used approximately 50 g of carbohydrate, during breakfast it is important to replace this.

In addition, you need enough protein to start the repair and rebuilding process prior to performance. This is where 30 g of protein following sleep should occur.

day3v5

You should now have stored sufficient amounts of carbohydrates for performance and also have replenished any used during sleep. Now it is important to keep blood sugar levels constant. Consume Higher GI carbohydrates during pre-match meal (3 hrs prior to kick off), just before you go out for warm-up and prior to kick-off.

ford2

QUICK, SIMPLE CARBOHYDRATES ARE ALLOWED

"YOU CAN'T RUN A CAR ON AN EMPTY TANK"

PERFORMANCE CHECKLIST

DAY BEFORE

  • Have you eaten enough Low-GI carbohydrates to replenish and maximize energy stores?
  • Is your urine the right colour (If not have you began to drink more fluid?) You can check the colour here
  • Are you eating consistent meals? (Every 3 hours).

PRE-GAME

  • Are you eating carbohydrates throughout the morning?
  • Is your urine the right colour (If not have you began to drink more fluid?) You can check the colour here
  • Have you got water for the game?
  • Have you got a meal for 3 hours before kick off with a portion of carbohydrates and 30 g portion of protein?
  • Have you packed some High-GI carbohydrates for the run up to kick off?

POST-GAME

  • Is your urine the right colour (If not have you began to drink more fluid?) You can check the colour here
  • Have you got some electrolytes on board?
  • Have you consumed your High-GI post-game meal with a 30 g portion of protein?
  • Are you addressing any inflammation?