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General Rugby Union
In Need of some help Part 2
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<blockquote data-quote="o&#039;dave" data-source="post: 207824"><p>In relation to the nutrition question. If you struggle to eat before a game then try and have a bowl of porridge or something about 3 hours before KO. If that's tough try an oat/cereal bar type snack . If you can keep those down have a few. The main point about pre match nutrition is that you need complex carbs and low GI in the hours before a game (slow release foods like oats) and high GI (sugary stuff eg bananas and energy drinks) during and after. If you cant stomach luzozade which is a common problem (and might be the case for you) then just dilute 100% fruit juice with water to make you own sports drink. I make my own and save £100s over a year. Simply need glucose, salt and water. Try this 1/2 cup orange juice, 9 tbs. Sugar, 3/8 tsp Salt, Water to 2 litres. Wont taste quite as good but it would roughly provide the following: 8 oz serving: 14.4 grams carb (6.1%), 104 mg sodium, 28.4 mg Potassium which is more or less the same as Powerade.</p><p></p><p>Nutrition makes a huge difference to performance. Eg necking a pint of lucazade 2 hours before a game will simply lead to low blood sugar levels come match time. Bananas are a great post exercise snack for replenishing energy supplies but not great beforehand for the same reason.</p><p></p><p></p><p></p><p>Just to clarify, if it's 100% protein bar then this will be a bit pointless. A mixed protein carb bar is perfect however. Protein does provide energy but carbs (glycogen) is the body's preferred form of energy.</p><p></p><p>Finally hydration is key. Lots of water before a game and during. Dehydration will pretty make any good nutrition plan worthless</p><p></p><p></p><p></p><p>Read my reply in the speed training thread</p></blockquote><p></p>
[QUOTE="o'dave, post: 207824"] In relation to the nutrition question. If you struggle to eat before a game then try and have a bowl of porridge or something about 3 hours before KO. If that's tough try an oat/cereal bar type snack . If you can keep those down have a few. The main point about pre match nutrition is that you need complex carbs and low GI in the hours before a game (slow release foods like oats) and high GI (sugary stuff eg bananas and energy drinks) during and after. If you cant stomach luzozade which is a common problem (and might be the case for you) then just dilute 100% fruit juice with water to make you own sports drink. I make my own and save £100s over a year. Simply need glucose, salt and water. Try this 1/2 cup orange juice, 9 tbs. Sugar, 3/8 tsp Salt, Water to 2 litres. Wont taste quite as good but it would roughly provide the following: 8 oz serving: 14.4 grams carb (6.1%), 104 mg sodium, 28.4 mg Potassium which is more or less the same as Powerade. Nutrition makes a huge difference to performance. Eg necking a pint of lucazade 2 hours before a game will simply lead to low blood sugar levels come match time. Bananas are a great post exercise snack for replenishing energy supplies but not great beforehand for the same reason. Just to clarify, if it's 100% protein bar then this will be a bit pointless. A mixed protein carb bar is perfect however. Protein does provide energy but carbs (glycogen) is the body's preferred form of energy. Finally hydration is key. Lots of water before a game and during. Dehydration will pretty make any good nutrition plan worthless Read my reply in the speed training thread [/QUOTE]
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In Need of some help Part 2
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