Hampton Heat

Conditioning Begins...

2011-12 Rugby Football

November 2011 Newsletter

It is well accepted that nutrition plays a vital role in rugby performance, and that a player's requirements are different to that of non rugby players. A nutrition plan does more than just optimise energy levels for training and competition. Similar to weight training or speed training, a nutrition plan is based upon aims and objectives and manipulated for specific out-comes. comes.

Areas to consider in your Nutrition Plan include:

1. Energize

Carbohydrate is the most readily available source of energy for rugby players, and should form the bulk of your calorie intake. Guidelines for pre-match meals include: • Eat a main meal at least 3 hours prior to kick-off, focusing on carbohydrate rich foods with a small pro-tein source • A small snack such as an apple 1½ hours before kick-off • Avoid very high protein and fat intakes • Drink plenty of fluid • Experiment with foods during training to find what suits you best

Focus on foods with a medium glycaemic index prior to training and games e.g. porridge, and high glycae-mic foods immediately post match e.g. bananas, honey sandwich.

2. Build and Repair

Due to the contact nature of rugby and the high strength and power requirements, players require a higher intake of protein compared to non-players. Muscle mass increases rely on a moderate level of protein intake but also require energy from other nutrients (fat and carbohydrates) to facilitate a posi-tive energy balance.

Too nervous to eat?Some players find it difficult to eat normally before a game. ese players should focus on foods that they enjoy and perhaps a larger breakfast if they know that closer to the game they will struggle to eat. An energy shake may be a worthwhile option for such players.

3. 3. Replenish

Within 30-40 minutes after the match you should re-plenish carbohydrate, fluid and electrolyte losses (see examples of recovery snacks below). A small amount of protein also needs to be included.

Examples of post-exercise recovery snacksChoose 1-2 options from following list. Each of these post-exercise ‘recovery’ snacks provides approximately 50g of carbohydrate and over 10g of protein:

• 250-350ml carbohydrate energy drink + 250ml liquid meal supplement • 200-300ml fruit smoothie/milkshake • 250ml low fat fruit yogurt or 1 drinking yogurt (350ml) • 200ml (1 cup) drinking yogurt + a low fat energy bar • a sandwich with low fat cheese/cottage cheese/lean cold meat/chicken + 1 piece of fruit • a bowl of cereal with low fat/fat-free milk • 2 small packets of pretzels + 250ml low fat yogurt.

Example nutrition plan courtesy of IRB rugbyready

So Now Your Playing Rugby?

The Future Belongs to Those Who Prepare for It.

Become Ready to Play RugbyRegister at www.irbrugbyready.com and earn your certification

Study the GameWatch as much Rugby as you can. Find videos on YouTube- like Mike Cron Scrum Tipsand check for links on Hampton Heat Facebook page.

email completed certifications to:hamptonheatrugby@gmail.com

Learn the Laws of the GameGo to www.irblaws.com and take the Law Exam

Take Your Pre-Season Conditioning to the Next Level!

Here are some weight exercises that will help you get in shape for rugby: As with any exercise, consult your family doctor for any questions as it relates to

your workout and health.1. 1. Military Presses-- From a sit-ting position pushing weight di-rectly over your head.

2. Deltoid Lifts-- From a sitting position lifting weight outward and to the side.

3. Biceps Curls-- From a sitting position lifting weight by bending your arms.

4. Triceps Extensions-- From a sitting position lifting weight by extending your arms.

5. 5. Pull Downs-- From a sitting po-sition pulling weight downward and behind your neck.

6. Butterflies-- From lying on your back with your arms either fully extended or bent at the elbow lifting weight from your sides without bending your arms (i.e.-not using you biceps to lift the weight).

7. Leg Curls-- Like Biceps Curls except using your legs while lying on your stomach.

8. Leg Extensions-- Like Triceps Extensions except using your legs while sitting.

9.9. Anything Else that Suits Your Fancy-- Hand and wrist strength-ening exercises, neck work for front row players, situps, stomach crunches, or whatever.

Rugby ConditioningTuesday, Wednesday, Thursday

Starts: 3:30 HHS Student Parking Lot Ends at: 5:30 West Community Center

Season Starts March 3rd, 2012

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email: hamptonheatrugby@gmail.com

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*45 if not paid online

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“Act as if it were impossible to fail and it will be.”