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NUTRITION 2011(2)

NUTRITION 2011(2)

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Published by Leonardo Mohamad

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Published by: Leonardo Mohamad on Feb 12, 2011
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02/12/2011

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EATING TO WIN
What you eat before training or games is of great importance as thi is the great importance asthis is the fuel supply you will need to play 
Before a training or game
* Have your last meal 2 to 3 hours before the game (e.g. cereal andtoast, sandwiches, pasta with vegetable-based sauce) and possibly alight snack 1 to 2 hours before (e.g. banana, toast, cereal bar, drink of water).* 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 upwith 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 or game to minimise fatigue and help concentration.* Drink during breaks in play. Some drinks will replacefluids and electrolytes (e.g. sodium) lost in sweating. Goodexamples are sport drinks, milk drinks and water.
After a training or game
Start refuelling your energy stores as soon as you havefinished exercising. If you wait too long your recovery willbe delayed. Drink and eat nutrient-rich carbohydrate foodsinmediately 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-covered snack bar * 8 tablespoons baked beans
Leonardo Mohamad, II Level ARU Rugby Coach. http://miblogderugby.blogspot.com http://twitter.com/miblogderugby

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