Stick to your routine: pre- and post-match
Always have a fuel up day on game day -1. Ensure all meals and snacks have a portion of carbohydrate. Aim to eat between 5-8g of carbs per kg of body weight, depending on your planned match minutes or position demands. Don’t compromise your game day routine pre match. Routine is there to ensure you are fully fuelled come kick off. Any changes to your routine need to be rehearsed and added slowly to minimise any impact on your performance.
Fat vs. Carbs
Even if good fat sources are high in Kcals, they deliver their energy slowly. For a sport like rugby, where repeated high intensity work is required, carbohydrates are king and should not be restricted on game day.
Post-game it is important to eat well to refuel the muscles and recover from the match. Tailor this to match minutes. Naturally if you played for 8 minutes there is no need to have post re-feeds similar to someone who played for 80 minutes.
Post-game Smoothie Recipe
- 1.5 scoops ON Gold Standard Whey vanilla
- 1 cup of frozen berries
- 1 sachet of tarte cherry juice
- 300ml of semi-skimmed milk
Nutritional info: protein 45 g, carbs 65 g, fat 7 g, 503 Kcals