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Always try to eat something for breakfast, regardless of your appetite.

Rugby day nutrition guide (carbohydrate-adjusted) - Ruck Science

A banana and Promax shake can provide a convenient boost of carbs and protein to keep you going for what the day brings. Before we start, if you are involved in a match that takes place around midday, skip this section and continue the guide from the pre-match advice. For those playing in a match getting underway at around the traditional 3pm kick-off, aim to only have a light meal come lunch. This meal could include a low-GI carbohydrate — wholewheat pasta, for example.

Complete the meal with some carrots, leafy greens and peppers. Plenty of water should be consumed throughout lunch too, as just a two per cent loss in body weight as a result of sweating will impact on both your mental and physical performance for the worse. We advise two options.

Morning Meal

Once your time on the pitch draws to a close, your immediate concern should be looking after your muscles to ensure you can train at an adequate level in the days ahead. With this in mind, drinks containing antioxidants, carbohydrates and protein is highly recommended, such as Promax milk drink combined with some fruit. There are loads of great options available, though we would urge you to look towards sushi or turkey-based chilli-con carne as a source of protein.

Salmon sushi helps to deliver high quality food rich in protein, omega 3 and vitamin D.


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Meanwhile the kidney beans and mince — low-fat being our advised choice — provides proteins to the body post-exercise. Send me offers and news. I understand Maxinutrition will use my personal data to improve services and send me marketing communications , I also agree to the Privacy Policy. No Search Results Please try another search. Recipes Ingredients Advice Meal Plans. Earn Loyalty Points. Breakfast You should always use breakfast to help you keep going and active for the match day ahead.

Lunch Before we start, if you are involved in a match that takes place around midday, skip this section and continue the guide from the pre-match advice. Carbohydrate gels like MaxiNutrition FuelMax Gels Drink water or a small amount of diluted fruit juice made up of 50 per cent juice, 50 per cent water and just a pinch of sea salt.

Straight after the match Once your time on the pitch draws to a close, your immediate concern should be looking after your muscles to ensure you can train at an adequate level in the days ahead. Recipe products. Related Products. Special Offer. MaxiNutrition Protein Milk 8 x ml. Buy Now. The traditional dinner of a runner is pasta, always combined with very light sauces forget the cream and bacon the best is to take pasta with vegetables, or bolognese with tomato and minced meat and without abusing, or with cockles or clams and minced garlic.

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What to Eat:

Try to continue with the rule of balance, eating just enough to satisfy yourself and without feeling heavy. It is very important the breakfast of the day of the match, remember to respect the rule of the three hours of digestion, reason why you must have breakfast at least two hours or three before practising a sport. What you should never do is have something different for breakfast than every day, so start eating this breakfast at least 15 days or a month before the race, to get your intestine used to the morning digestion.

The ideal breakfast should combine carbohydrates with protein, and the usual thing is to take an orange juice, a yogurt with cereals type muesli, natural fruit and some dry fruits. You can have tea with honey or coffee and it is advisable to start drinking one or two glasses of water.

Caffeine is a double-edged sword. On the one hand, it is a stimulant that in moderate doses helps to obtain more energy for movement, although it is not clear whether it acts alone on the nervous system or also intervenes in energy metabolism. On the other hand, it is a diuretic that can accelerate dehydration and worsen sports performance. The best advice is not to abuse caffeine, if you are used to breakfast a coffee, you can drink it, provided you can go to the bathroom before the race.

It depends on your effort level, the temperature of the day, humidity, your hydration level before the race, etc. The rule is to drink before you are thirsty, and nothing better than to start the days before to hydrate to make sure you are not going to suffer dehydration, have breakfast with a glass of water, and continue drinking water until half an hour before the race remember to go to the bathroom before going out If the day is hot, do not forget to drink water every 20 minutes during the race, to replace the loss of fluids by sweating. And when you finish, you know: drink more water.

The calorie expenditure depends on the exercise chosen, the time and intensity at which you move in general, and your weight, age, height, sex, percentage of muscle mass, in particular. The good news is that football is optimal for amplifying this weight loss. If you control your entire diet and increase the intensity, you will burn more calories per minute. Your email address will not be published. All rights reserved.

Food days before the competition.

Stay well hydrated. Diet for the days before a football match. Some of the characteristics that must meet our diet during the days prior to the event are: It is very important that you maintain the consumption of carbohydrates to maintain the reserves of glycogen to the maximum. Ensure a water intake, drink at least 1. Do not try any new food and do not change your usual routine. Avoid spicy foods and flatulent vegetables such as cauliflower, broccoli, Brussels sprouts, artichokes or leek.

Avoid eating legumes lentils, chickpeas… and foods rich in fiber or whole grains brown rice, whole grain bread…. Reduces the intake of fatty foods or fatty foods such as sausages, fried and battered, sauces or pastries. Eat calmly and chew the food very well, to promote good digestion. Avoid excess caffeine and alcohol consumption. On the day of the match, you should take into account a number of recommendations: The last meal before the match should be finished at least three hours before, to allow the stomach to digest and avoid gastrointestinal discomfort.

The menu should consist of foods rich in carbohydrates, without much protein and with little fat. Do not eat large amounts Avoid sauces, spices and spices. It is not advisable to drink a lot of liquid during the meal, because it makes digestion difficult. Eat slowly and chew food well.

What should the pre-match meal be like? Abundant in simple carbohydrates, such as white bread, cereals, fruit, etc. Slightly loaded with protein, digestible and with little fat, such as turkey, fresh cheese, skimmed yoghurt, etc. Avoid fatty foods, as they slow down digestion. Avoid spicy foods with high fiber content. Drink about glasses of water or isotonic drink to stay hydrated. Depending on the time of the match we must take into account some considerations. If the match is in the morning: Dinner will be more important. It will have an extra contribution of carbohydrates pasta, rice, bread.

Breakfast will become the most important meal. It should be light, low in fat and based on carbohydrates. If the game is in the afternoon: The main meal before a football match must be between 2 — 4 hours before the start. It should be based on carbohydrates and to avoid stomach discomfort, foods low in fibre and fat are preferable.