REBUILD AND REFUEL THE TANK

Due to the high-intensity nature of Rugby, energy is drained and muscles are damaged after a game. It is therefore important to begin the recovery process as soon as possible in order to rebuild these damaged muscles and replenish energy to get you back training fit.

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BEGIN THE RECOVERY PROCESS AS SOON AS POSSIBLE TO REBUILD THESE DAMAGED MUSCLES AND REPLENISH ENERGY

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For optimal recovery, you must begin refueling your body immediately post-game by consuming carbohydrates (for energy), and protein for rebuilding (damaged muscle). Flavoured milk or smoothies are a great source of carbohydrates and protein that are digested quickly to kick start the recovery process.

CONSUME QUICKLY CARBOHYDRATE AND PROTEIN CONTAINING FOODS TO KICK START RECOVERY

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After an initial smaller feed, it is important that you consume a large meal with a high carbohydrate and protein content to further facilitate growth and repair. Your plate should be at least one half or two thirds full of carbohydrates such as rice, pasta, potatoes, with a large portion of protein such as chicken, beef, or fish.

LARGE PORTION OF CARBOHYDRATES AND PROTEIN IN THE 90 MINUTES FOLLOWING THE GAME

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An efficient recovery plan will extend to the following 24-hours whereby carbohydrates and protein should be consumed with EVERY meal, and more emphasis should be placed on micronutrient intake from a variety of colourful fruits and veg to aid recovery.

CARBOHYDRATES WITH EVERY MEAL, AND COLOURFUL FRUIT AND VEGETABLES