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Eating For Winners – Part One: Pre-Competition

Here is something you’ll undoubtedly hear all the time……."If you aren’t eating correctly, there’s no point in training!” Now whilst I’m not quite inclined to agree with this it does carry some merit, especially if we look at the benefits of correct nutrition, PRE, DURING and POST exercise. The benefits of eating in the right ways include: 1) Greater fat loss 3) Greater mental clarity 4) Greater physical performance 2) Greater rate of recovery (Think muscle growth!)   WHY YOU NEED TO EAT BEFORE COMPETING For athletes competing in the mornings, the PRE-COMPETITION meal takes on a greater significance. The overnight fast whilst asleep has depleted a lot of your stored carbs. You gotta break the FAST, refuel the body with CARBS and RE-HYDRATE  the body. It takes 3-4 hours to digest, absorb and most importantly, STORE energy in your muscles.   Stick to eating carbs and lean protein BECAUSE: 1) Carbs digest and absorb into the body faster than anything else 2) ...
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Top Ten Tips for In-Season Rugby Players – Part 1

You should be in shape right now! After a good 3 month off-season of sprinting, lifting, growing, eating and skills training, you should be the strongest you’ve ever been! The problem is, most players forget that you must MAINTAIN your off season gains during the playing season. Just playing rugby games on the weekends (or 2-3 times a week for the younger guys!) is not going to maintain your strength OR muscle size. You WILL, without question, get smaller and weaker during the season if you don’t MAINTAIN your strength! This is due to 2 things: 1.   Endurance or Long Duration exercise makes you weaker (and skinny!) The human body is incredibly adaptable, and will transform itself to perform as well as it can in any situation that you CONSTANTLY throw at it. So whatever you do the most of, your body will adapt to. If  the majority of your exercising hours each week are spent running and playing rugby, you will adapt to become better suited to endurance exercise. Your fast...
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