Train for longer recover from
| WARNING:
This email contains material that could seriously improve
your performance |
training quicker, recover from injury faster, get fitter more efficiently
EAT properly.
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Nutrition and hydration will allow your body to perform at it's optimum.
Eating the right diet, at the appropriate times with adequate fluid
replacement will allow you to train for longer, improve your skills
more efficiently, maximise the effort you put in to fitness training
whether it be in stamina, strength or suppleness, recover from training
and matches more quickly and heal more rapidly in the event of injury.
Injuries through lack of nutrition
Most injuries in rugby occur at the beginning of the season and in
the last quarter of a game when tiredness sets in leading to a loss
in concentration, reduction of skill levels and reduced performance.
Nnutrition is important but what does that mean for you?
Most people's diet is made up of 3 basic ingredients, 1. Carbohydrates
2. Fats 3. Protein
| Get
it right, now, and reap the benefits in your performance on
the field when it matters most. |
What does this mean? A balanced diet for sport.
- Proteins are the basic building blocks of
the body and provide the raw materials for growth and regeneration
and repair. (20-30% of diet)
- Carbohydrates are the basic fuel of the body
and provide the body with its most efficient fuel source.(50-60%
of diet)
- Fats, too, are a potential source of energy
but are considerably less efficient in providing the type of energy
used for sport and is really only used as a last resort. (25%
of diet)
A balance of all 3 needs to be achieved. Too little of one or too
much of another can adversely affect the metabolism and lead to suboptimal
performance.
The
thicker  the
blood, the slow the supply of energy around the body. |
Even more important, Fluid Replcement
Appropriate quantities of fluids facilitates the transport and use
of energy sources within the body. There is considerable data now
available that as little as 2% dehydration can significantly reduce
energy utilisation and thus performance. 2% dehydration is at a level
comparable to a slight degree of THIRST!
| Simple
Solution : to keep yourself well hydrated! |
 Weigh
yourself before and after training, to see how much fluid you
have lost and need to replace (Remember not
to weigh your sweaty clothes as well!!). A weight loss of 1Kg
means that 1 litre (approx. 2 pints) of fluid needs to be replaced.
Keep yourself well hydrated before a match or training session,
your urine should be pale and plentiful. Try to take some fluid
immediately before exercise and continue to take small frequent
amounts throughout as the rugby match or training allows. Water
is a good fluid replacer in many situations but drinks containing
Sodium and carbohydrate can be slightly better. Alcohol is a
diuretic (makes you pass more urine), so you should have as
little alcohol as possible prior to a match (includes the night
before). Do not wait until you are thirsty until you start drinking.
If you feel thirsty you are already dehydrated. Finally after
exercise remember to rehydrate, before you visit the bar! |
Suggested Fluid Replacements:
1) Water
2) Fruit Juice - Diluted with an equal volume of water.
3) Sports Drinks - e.g. Isostar, Gatorade, Lucozade Sport.
4) Homemade Drinks (Made with eglucose polymer powder or glucose
powder) - 4-8 grams of carbohydrate per 100 mls of water, pinch
of salt and a sugar free flavouring.
Planning your diet:
Plan your eating times around your training and not the other
way around.
Have small frequent meals and snacks rather than the traditional
three meals a day.
Don't avoid eating late at night, if you have had a late training
session. You still need to replace your carbohydrate stores. Something
like light cereals and Low fat milk is suitable.
Don't get into the habit of eating the same foods every day,
variety is the key to getting the most from your diet.
Some suggested Diets:
| Breakfast: |
Weetabix
(4)
Semi skimmed milk
Crumpets (2)
Low Fat Spread
Orange Juice
Tea/Coffee (preferably decaff) |
Baked
Beans on Toast (3)
Low Fat Spread
Orange Juice
Tea/Coffee (preferably decaff)
|
| Mid
Morning Snack |
Malt
loaf (3 slices)
Low Fat Spread
Squash
|
Digestive
Biscuits (2)
Banana
Milk Shake (Semi skimmed)
|
| Lunch |
French Bread
Lean Ham
Reduced Fat Cheddar
Low Fat Spread
Pickles
Canned Rice Pudding
Pear
Squash/Water
|
Wholemeal
Hoagie
Lean Beef
Low Fat Spread
Tomato, Lettuce, Cucumber
Packet of "French Fries" Crisps
Low Fat Fruit Yoghurt
Squash/Water |
| Mid-Afternoon
Snack |
Banana (large)
Doughnut (Jam)
Squash/Water
|
Current
Bun
Apple
Tea/Coffee (preferably decaff)
|
| Dinner |
Roast
Chicken
Mushrooms, Onions, Peas and
Mixed Veg. (Stir fried in a Sweet
and Sour Sauce)
Boiled Basmati Rice
Bread Roll with Low Fat Spread
Swiss Roll and Vanilla Dairy lee
Cream (2 scoops)
|
Pasta
with a sauce of Lean Ham
Mushroom, Onion and Cheese Sauce (made with semi skimmed
milk & cheese sauce packet mix)
Bread Roll
Bread and Butter Pudding
Tea/Coffee (preferably decaff)
|
| Supper |
Fruit
'n' Fibre (large bowl)
Semi skimmed milk
Squash/Water
|
Digestive
Biscuits (2)
Gingemuts (3)
Hot Chocolate (semi skimmed milk)
|
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