Players will need to focus on nutrition in the same day, and the week before the game for. Following a diet plan for a week exercise will ensure sufficient reserves of carbohydrates during the game. Nutrition Handbook Rugby SA Rugby, the following tips summarized.
In the last 24-36 hours, when the training will be tapered before the game, it is very important to increase the carbohydrates, keeping fat intake low. This means that, as far as possible, the player must plan ahead and be prepared for all situations, especially when traveling or staying in hotels, you can test your discipline.
Tips to eat before the game
- Never try something new on game day players – all approach to diet should be well trained.
- Take this opportunity to restore glycogen stores in the liver and also to hydrate.
- Choose foods and beverages that do not cause digestive discomfort and pain to stop hunger. If any player experience reactive hypoglycemia and / or abdominal discomfort during the game, you should have a longer time between appetizers and the final match.
- Eating the main meal at least three hours before departure, which focuses on high carbohydrate foods with a little protein. This is an important opportunity to increase glycogen stores in the body and should be light and easy to digest food. Avoid intake of protein and fat, too much will make the players feel uncomfortable and do not provide the necessary energy. Too much fiber can cause indigestion. Players appetite loss or nerve should choose liquid meal replacement.
Examples of pre-match meals
The idea for the game room in the morning:
- Fruit / fruit salad / fruit juice and low-fat yogurt and cereal;
- Canada and low-fat milk
- Muffins / scones / cake / bread with peanut butter and low-fat cheese
- Boiled eggs and toast with jam / honey / Marmite.
- Spaghetti noodles with lean ground beef or other and / or vegetables or tomato filling (without cream)
- Pollo a la king and rice and peas carrots /
- Roast chicken with mashed potatoes / sweet potatoes or fried rice breast
- Baked potato with tuna or chicken or vegetable base covered
- Extra bread salad, fruit and fruit and low fat yogurt / low fat dessert foods, including sports drinks.
- One hour before: leading retailer of gasoline with small bites, such as:
- Sandwich with low fat cheese / ham / chicken / egg / tuna / peanut butter and jelly
- Muffins or pancakes or fritters with honey / syrup or sugar and cinnamon
- Fresh fruit and low-fat yogurt
- Fruit Smoothies
- Sports bar or cereal / breakfast bars and sports drinks
- If loss of appetite or not tolerate solid food, a liquid meal replacement (eg insurance / Nestlé Nutren Activ) is an alternative option.
Remember to drink enough fluids to:
Because the disorder may not be immediately available for players to get thirsty during the game, it seems prudent to advise immediately before the start of the game players drink 250-500ml of fluid, which is preparing the stomach and helps flush continuously.
During the match, fluid intake is important to prevent dehydration. Players must use every opportunity to quench your thirst during the game, when to stop, hour and half-hour breakdown.
They should be familiar with their fluid needs in different environmental conditions. It is useful to include carbohydrates disturbed, because it has many benefits for the end of the game – delayed onset of fatigue, better maintenance practices and concentration – perfect 30-60 g per hour.
Effects of carbohydrate and fluid together. Various options exist for carbohydrate intake, but sports drinks offer a practical approach to meet the needs of fluids and carbohydrates at the same time. Liquids do not forget to use the gel, bar or solid foods.
Post-match recovery strategies essential nutrients
Eating and takeaways
Balancing the demands of other rugby training commitments can leave little time for shopping and food preparation. Food so that it can provide a much needed rest. To make careful decisions and intelligent combination remains the recommended portion sizes, diet goals can still be met.
Many restaurant meals are based on high-protein foods (meat, chicken, fish, etc.), carbohydrate accompaniment. To increase the carbohydrates, plenty of carbohydrate foods such as potatoes extra parts (not fried), white rice, pasta and bread without butter / roll and vegetables.
Limit fat intake: avoid menu items that have the word – battered, fried, fried, sauteed, creamy, cream and shredded. Instead of choosing foods steamed, baked, fried, baked or boiled. Remind waiter or waitress that fat does not mean there is no oil, margarine, butter or cream.
Do not be fooled by the word “healthy” – not necessarily low in fat. For example, a salad may seem “healthy”, but can be high in fat if they contain cheese avocado, seeds and croutons, high fat. Dressing should be provided in addition to, or use balsamic vinegar with just a little olive oil.
Avoid creamy sauces, dips, dressings, butter, soft foods and foods with lots of cheese (vegetarian, for example). If ordering dressing or sauce, ask them to be served separately to control costs. Combination foods like lasagna, casseroles and moussaka are made with high-fat sauces, so instead of separately ordered simple meals such as grilled fish or meat, potatoes and steamed rice and vegetables. Mint sauce can be enjoyed, jam, mustard, horseradish and apple sauce mixed with meat.
For dessert, order fruit salad or a meringue / Pavlova with frozen yogurt, fruit mousse, natural sponge or a cappuccino.
If you are not sure how to prepare the dish, ask for more information and assertive.