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Condi t i oni ngBegi ns . . .
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I ti swe l l a c c e pt e dt ha tnut r i t i o npl a y sav i t a l r o l ei n r ug b ype r f o r ma nc e , a ndt ha tapl a y e r ' sr e q ui r e me nt s a r edi ffe r e ntt ot ha to fno nr ug b ypl a y e r s . Anut r i t i o n pl a ndo e smo r et ha nj us to pt i mi s ee ne r g yl e v e l sf o r t r a i ni nga ndc o mpe t i t i o n. S i mi l a rt owe i g htt r a i ni ng o rs pe e dt r a i ni ng , anut r i t i o npl a ni sb a s e dupo na i ms a ndo b j e c t i v e sa ndma ni pul a t e df o rs pe c i fico ut c o me s .
Toone r v oust oe a t ? S o mepl a y e r sfindi tdi ffic ul tt oe a tno r ma l l yb e f o r ea g a me . e s epl a y e r ss ho ul df o c uso nf o o dst ha tt he y e nj o ya ndpe r ha psal a r g e rb r e a k f a s ti ft he yk no wt ha t c l o s e rt ot heg a met he ywi l l s t r ug g l et oe a t . Ane ne r g y s ha k ema yb eawo r t hwhi l eo pt i o nf o rs uc hpl a y e r s .
Ar e a st oc o ns i de ri ny o urNut r i t i o nPl a ni nc l ude :
Wi t hi n3 0 4 0mi nut e sa f t e rt hema t c hy o us ho ul dr e pl e ni s hc a r b o hy dr a t e , flui da nde l e c t r o l y t el o s s e s( s e e e x a mpl e so fr e c o v e r ys na c k sb e l o w) . As ma l l a mo unto f pr o t e i na l s one e dst ob ei nc l ude d.
1. Ene r g i z e Ca r b o hy dr a t ei st hemo s tr e a di l ya v a i l a b l es o ur c eo f e ne r g yf o rr ug b ypl a y e r s , a nds ho ul df o r mt heb ul ko f y o urc a l o r i ei nt a k e . Gui de l i ne sf o rpr e ma t c hme a l s i nc l ude : •Ea tama i nme a l a tl e a s t3ho ur spr i o rt ok i c k o ff, f o c us i ngo nc a r b o hy dr a t er i c hf o o dswi t has ma l l pr o t e i ns o ur c e •As ma l l s na c ks uc ha sa na ppl e1 ½ ho ur sb e f o r e k i c k o ff •Av o i dv e r yhi g hpr o t e i na ndf a ti nt a k e s •Dr i nkpl e nt yo fflui d •Ex pe r i me ntwi t hf o o dsdur i ngt r a i ni ngt ofind wha ts ui t sy o ub e s t Fo c uso nf o o dswi t hame di um g l y c a e mi ci nde xpr i o r t ot r a i ni nga ndg a me se . g . po r r i dg e , a ndhi g hg l y c a e mi cf o o dsi mme di a t e l ypo s tma t c he . g . b a na na s , ho ne ys a ndwi c h. 2 . Bui l da ndRe pa i r Du et ot h ec o n t a c tn a t u r eo fr u g b ya n dt h eh i g h s t r e n g t ha n dp o we rr e q u i r e me n t s , p l a y e r sr e q u i r ea h i g h e ri n t a k eo fp r o t e i nc o mp a r e dt on o n p l a y e r s . Mu s c l ema s si n c r e a s e sr e l yo namo d e r a t el e v e lo f p r o t e i ni n t a k eb u ta l s or e q u i r ee n e r g yf r o mo t h e r n u t r i e n t s( f a ta n dc a r b o h y d r a t e s )t of a c i l i t a t eap o s i t i v ee n e r g yb a l a n c e .
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Ex a mpl e sofpos t e x e r c i s er e c o v e r ys na c ks Cho o s e1 2o pt i o nsf r o mf o l l o wi ngl i s t . Ea c ho ft he s e po s t e x e r c i s e‘ r e c o v e r y ’ s na c k spr o v i de sa ppr o x i ma t e l y 5 0 go fc a r b o hy dr a t ea ndo v e r1 0 go fpr o t e i n: •2 5 0 3 5 0 ml c a r b o hy dr a t ee ne r g ydr i nk+2 5 0 ml l i q ui dme a l s uppl e me nt •2 0 0 3 0 0 ml f r ui ts mo o t hi e / mi l k s ha k e •2 5 0 ml l o wf a tf r ui ty o g ur to r1dr i nk i ngy o g ur t ( 3 5 0 ml ) •2 0 0 ml ( 1c up)dr i nk i ngy o g ur t+al o wf a te ne r g y b a r •as a ndwi c hwi t hl o wf a tc he e s e / c o t t a g ec he e s e / l e a n c o l dme a t / c hi c k e n+1pi e c eo ff r ui t •ab o wl o fc e r e a l wi t hl o wf a t / f a t f r e emi l k •2s ma l l pa c k e t so fpr e t z e l s+2 5 0 ml l o wf a ty o g ur t . Ex a mp l enu t r i t i o np l a nc o u r t e s yo fI RBr u g b y r e a d y
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TakeYour Pr eSeas on Condi t i oni ngt o t heNextLev el ! He r ea r es omewe i ghte xe r c i s e s t ha twi l lhe l pyouge ti ns ha pef or r ugby:
Do n ’ tFo r g e tCl u bDu e s $ 4 0t og e tCI PPdb y1 1 / 3 0 / 1 1 * * 4 5i fn o tp a i do n l i n e
Aswi t ha n ye x e r c i s e , c o n s u l ty o u rf a mi l y d o c t o rf o ra n yq u e s t i o n sa si tr e l a t e st o y o u rwo r k o u ta n dh e a l t h .
1.Mi l i t ar yPr e s s e s -Fr omas i t t i ngpos i t i onpus hi ngwe i ghtdi r e c t l yove ryourhe a d. 2.De l t oi dLi f t s -Fr omas i t t i ng pos i t i onl i f t i ngwe i ghtout wa r d a ndt ot hes i de .
3.Bi c e psCur l s -Fr omas i t t i ng pos i t i onl i f t i ngwe i ghtbybe ndi ng youra r ms . 4.Tr i c e psExt e ns i ons -Fr oma s i t t i ngpos i t i onl i f t i ngwe i ghtby e xt e ndi ngyoura r ms . 5.Pul lDowns -Fr omas i t t i ngpos i t i onpul l i ngwe i ghtdownwa r d a ndbe hi ndyourne c k. 6.But t e r f l i e s -Fr oml yi ngon yourba c kwi t hyoura r mse i t he r f ul l ye xt e nde dorbe nta tt hee l bow l i f t i ngwe i ghtf r omyours i de s wi t houtbe ndi ngyoura r ms( i . e . notus i ngyoubi c e pst ol i f tt he we i ght ) . 7.Le gCur l s -Li keBi c e psCur l s e xc e ptus i ngyourl e gswhi l el yi ng onyours t oma c h. 8.Le gExt e ns i ons -Li keTr i c e ps Ext e ns i onse xc e ptus i ngyourl e gs whi l es i t t i ng. 9. Anyt hi ngEl s et ha tSui t sYour Fa nc y-Ha nda ndwr i s ts t r e ngt he ni nge xe r c i s e s ,ne c kwor kf or f r ontr owpl a ye r s ,s i t ups ,s t oma c h c r unc he s ,orwha t e ve r .
“ Ac ta si fi twe r ei mp o s s i b l et o f a i la n di twi l lb e . ”
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Kn o ws o me o n e i n t e r e s t e di nRu g b y ? Br i n gt h e mt op r a c t i c ewi t hy o u . Th e yc a nc o meo b s e r v eas e s s i o na n d s e ei ft h e ywo u l dl i k et o j o i nt h eHe a t . www. f a c e book. c om/ Ha mpt onHe a t Twi t t e r :Ha mpt onHe a t e ma i l :ha mpt onhe a t r ugby@gma i l . c om