What do we eat before and after the race? Dr. Andrea Barbieri, biologist and nutrition expert at Zebre Parma explained to Gazzetta Active
How many calories do you consume during a rugby match? The question is not very clear, especially as it relates to a sport where the athletic part meets the physical impact. Furthermore, due to the high intensity of efforts expended, it is important to keep in mind the nutritional guidelines for both the ‘before’ and ‘after’ match. How do you do? Dr. Andrea Barbieri, biologist and nutrition expert at Zebre Parma explained to Gazzetta Active: “The consumption obviously depends on the intensity of the game, but on average we are about 1,500 calories. In addition to the role, it is also necessary to assess the weight of each athlete, but In general, there are not many differences between one role and another in terms of average calorie consumption.”
before the match
It is also important to pay attention to what happens before the match, especially in the four hours before: “The meal is very different from that expected in the daily diet – explains Barbieri – because it focuses on the performance of the day: many carbohydrates such as rice, pasta and bread, then potatoes and fruit, Starting the night before the game Proteins should be there but not the main ingredient for this stage: They should be lean proteins like cooked or raw chicken or pork.Instead, we limit the intake of fiber and fats because they slow down digestion and absorption. Nutrients and thus load the children’s “tank”. Breakfast or lunch? It often happens, during the season, to play very early, usually at 14.00 or even 13.00. In this case, the approach to food also changes in the game, with breakfast – depending on the needs – it can be transformed into a real lunch: “I always tend to leave a double choice for the boys – says Barbieri -. There are those who prefer to treat this meal as breakfast and others As a lunch.It is lunch with toast, cereal, crackers, peanut butter and of course pasta and rice.As for protein, we usually use Greek yogurt or dried fruits, but also cooked ham, raw ham and bresaola.
How to replenish calories
Recovery after a rugby match means not only rest and replenishment of calories, but also recovery from the effects that have been experienced, and therefore nutrition must also meet this criterion: “We are talking about a sport in which recovery is required not only from the effort itself, but also from impacts and blows First of all, the energy component must be restored as quickly as possible: so in particular carbohydrates in the form of pasta, rice or even sandwiches, then muscle glycogen and hepatic glycogen related to sugars. Sometimes, in addition to fruit Ice cream also happens. Moreover, the protein component should not be forgotten, especially in terms of recovery after a series of effects. Therefore, in the post-game we try to concentrate as many calories as possible, while at the same time trying to make this Recovery is fun. So it happens sometimes that you eat pizza, for example,” concludes Barbieri.
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