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  1. #1
    Registered User JoeBro's Avatar
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    Lightbulb Pre-game nutrition plan for rugby...

    hi i am looking to make a pre-game meal plan for rugby players. i need to have the nutrition plan start the day before with the game most likely in the afternoon the next day. any help would be greatly appreciated! thanks in advance.
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  2. #2
    Banned Mr.MAXX's Avatar
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    This is pretty basic, but this is a handout I give my softball team:

    http://www.maxxtraining.com/nutrition.htm
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    Registered User JoeBro's Avatar
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    thanks, anyone else?
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  4. #4
    Registered User JoeBro's Avatar
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    bump
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  5. #5
    Hey You Guuuys!!! Fullback7's Avatar
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    Pre-Event Fueling for Peak Performance
    Jayson Hunter, Rd, CSCS

    Some athletes avoid eating before competition because they think it will cause stomach cramps and nausea. Unless you eat immediately before your event this is unlikely to happen. Your performance may suffer though if you don?t eat before your game or competition. For those athletes that avoid eating a meal their liver glycogen storage (main source of glucose) can be decreased by as much as 80% depending on whether they compete in the morning or later in the day.

    During exercise athletes primarily rely on pre-existing glycogen stores and fat stores. If your pre-event meal is eaten at the proper time then you will be assured that your glycogen stores are plenty full and this will optimize performance. Liquid meals can also be an advantage by digesting more rapidly than solid foods as well as provide hydration. Liquid meals can be eaten closer to competition because they are emptied from the stomach quickly. Pre-event snacks within 1 hour of competition or practice can be more beneficial to athletes that exercise longer than 60 minutes.

    It is important to choose primarily carbohydrates before an event because they digest quickly and are readily available for fuel. You can still eat some protein and fat with your meal but high fat meals may leave you feeling sluggish and uncomfortable.

    Here are some guidelines for when to fuel prior to your event:

    Hours before event Meal type Calories
    3-5 hours large meal 300-500
    2-3 hours small meal 200-300
    1-2 hours liquid meal 100-200
    0.5-1 hour snack 50-100



    Some examples of meals and snacks are listed below.

    Snacks Meals
    Bagel Baked potato
    Banana Breadsticks
    Cereal Bars Corn
    Dried Fruit Noodles
    Fig Newtons Rice
    Fruit Baked Beans
    Graham Crackers Oatmeal
    Raisins Whole Wheat Bread
    White Bread Peas



    Both whole foods and liquid meals aid in maintaining optimal muscle glycogen storage and help with maintaining hydration. They also help maintain blood glucose levels during extended exercise bouts. Take advantage of what a properly timed meal can do for your performance.
    Pre-Event Eating: When and How Much?
    Terry Weyman, D.C., C.C.S.P

    Have you ever ?bonked? or felt ?flat? during your training or competition? There is a lot of hype and theories about pre-event meals but little scientific evidence to support them. This is probably because there are too many individual differences and other variables such as stress, age, time of day, exercise intensity, and duration to make across-the-board recommendations.


    INTENSE EXERCISE

    With intense exercise your body shifts 80 percent of its blood supply to the muscles in use. This shift deprives the stomach of the blood needed to digest food. This slows digestion and may cause an uncomfortable feeling in the stomach because of undigested food that is still present. A meal that is high in calories will take longer to digest than a lighter snack. It is suggested a three to four hour delay between high calorie meals and intense exercise.


    MODERATE EXERCISE

    During moderate exercise, the stomach is still deprived 60-70% of its normal blood supply due to muscle exertion. Athletes are recommended to wait 2-3 hours after a small meal and 1-2 hours after a blended or liquid meal. There are energy ?boost? supplements such as PowerGel by PowerBar that are consumed by the athlete immediately before and during exercise. They can be easily digested and they provide energy during long-term events.


    PRE-EVENT GUIDELINES:

    Tournament day is not the time to experiment with foods that are unfamiliar to your stomach. Eat foods that are familiar to you.

    Eat meals that are reasonably high in carbohydrate and low in fat (avoid high fat sauces on pasta and fast food). Carbohydrates will help keep the energy level high, while fatty foods delay digestion.

    Drink adequate amounts of fluid (avoid dairy). The American College of Sports Medicine recommends 17 ounces of fluid two hours before exercise, as well as enough fluid during exercise to replace the water lost through perspiration. A rule of thumb is to drink enough water to urinate clear prior to performance. For the first hour of aerobic exercise use water only. Use electro-light replacement drinks after the first hour of exercising.

    Use caution with food that have a high sugar content (such as soft drinks and candy). Since athletes metabolism is higher than the average person they may experience a drop in blood sugar following consumption which can result in light headedness or fatigue and loss in performance.

    Eat well the day before an event, especially if you tend to be jittery or unable to tolerate food on the day of competition.
    also....
    http://www.physsportsmed.com/issues/...oct/eating.htm
    http://www.physsportsmed.com/issues/...sep/eating.htm
    CPT-ISSA
    Trainedbykevin.com
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  6. #6
    Registered User rbr651's Avatar
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    I played rugby for 3 seasons, was a prop before i lost all my weight. Tradition has it that the after match meal was provided by the home team and it was ALWAYS red meat and beer.
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    Registered User Buttershap's Avatar
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    Smile Nutrition plan for rugby

    One important factor in a long game like rugby is hydration, even more important than nutrition.

    Presumably you drink enough anyhow, but particularly if played in higher temperature it becomes much more critical. You need to drink enough the day before to have a bathroom trip during the night!

    PM and see my website for more.
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