EATING TO WIN What you eat before training or games is of great importance as thi is the great importance as this is the fuel supply you will need to playBefore a training or game * Have your last meal 2 to 3 hours before the game (e.g. cereal and toast, sandwiches, pasta with vegetable-based sauce) and possibly a light snack 1 to 2 hours before (e.g. banana, toast, cereal bar, drink ofwater). * If you suffer from pre-game nerves or can’t compete with a full stom- ach, try having nutritious drinks (e.g. smoothies) or eat early and top up with small snacks or drinks closer to the game. Light meals, snack ideas prior training or game * Porridge made with semi skimmed milk * Cereal with low fat milk, topped with a banana, juice or drink * Granary toast with margarine, jam or honey, glass of milk to drink * Chicken, ham or tuna sandwich and a piece of fruit * Cereal or muesli bar (some have a high fat content) and a low fat milk- shake * Baked beans on toast or with jacket potato * Bagel with reduced fat cream cheese * Fruit Salad with low fat yogurt During a training or game * Top up fluid levels and carbohidrates during a training orgame to minimise fatigue and help concentration. * Drink during breaks in play. Some drinks will replace fluids and electrolytes (e.g. sodium) lost in sweating. Good examples are sport drinks, milk drinks and water. After a training or game Start refuelling your energy stores as soon as you have finished exercising. If you wait too long your recovery will be delayed. Drink and eat nutrient-rich carbohydrate foods inmediately after the training or game. Ideal refuelling foods Choose one of these ideas to recharge after training or games * 2 large bananas * 2 Nutrigrain bars * 3 slices thick-sliced bread * 1 Muller rice * 1 bagel * 60 g breakfast cereal * 2 slices malt loaf * 8 tablespoons cooked pasta * 330 ml bottle fruit smoothie * 4 tablespoons rice * 15 dried apricots * 75 g noodles * 6 jaffa cakes * 1 medium jacket potato * 79 -90 g chocolate-cove red snack bar * 8 tablespoons baked beans Leonardo Mohamad , II Level ARU Rugby Coac h. http://miblogderugby .blogspot.com http://twitter .com/miblogderugby
