Team sports specific guidelines
The amount of hydration an athlete needs can vary depending on a variety of factors such as their body size, sweat rate, and level of activity. However, as a general guideline, it is recommended that athletes drink approximately 500-1000ml of fluid per hour of exercise.
It's important for athletes to hydrate before, during, and after their workouts to maintain optimal performance and prevent dehydration. Here are some recommended amounts for different stages:
Before Exercise: Drink 500-600ml of fluid 2-3 hours before exercise and an additional 200-300ml 10-20 minutes before exercise.
During Exercise: Drink 150-350ml of fluid every 15-20 minutes during exercise.
After Exercise: Drink at least 500-1000ml of fluid within 30 minutes after exercise and continue to drink water or other fluids to replace any additional fluid losses.
Remember, athletes should always adjust their fluid intake based on their individual needs and the conditions of their workout. In addition, athletes should aim to drink fluids that contain electrolytes to help replace lost minerals during exercise.
Hydration for rugby players:
Rugby players have high fluid and electrolyte requirements due to the intensity and duration of their matches and training sessions. Proper hydration is essential for maintaining performance, preventing fatigue, and reducing the risk of injury. Here are some recommendations for hydration for rugby players:
Pre-game Hydration: Drink 500-600ml of fluid 2-3 hours before the match and an additional 200-300ml 10-20 minutes before the match.
During the Game: Drink small amounts of fluid frequently during the game, rather than large amounts all at once. Drink 150-350ml of fluid every 15-20 minutes during the game, especially during breaks in play.
Post-game Hydration: Drink at least 500-1000ml of fluid within 30 minutes after the game and continue to drink water or other fluids to replace any additional fluid losses.
Electrolytes: Rugby players lose significant amounts of electrolytes through sweat, so it is important to consume fluids that contain electrolytes, especially sodium and potassium, to help replace these lost minerals.
Individual Needs: Hydration requirements can vary from player to player depending on factors such as body size, sweat rate, and individual needs. Players should monitor their own fluid intake and adjust accordingly to ensure proper hydration.
Remember, dehydration can significantly impact performance, so rugby players should prioritize proper hydration before, during, and after matches and training sessions.
H ow do I know if I’m hydrated or dehydrated?
Simple markers of hydration status stim from the W.U.T approach.
W: Weight
U: Urine colour
T: Thirst.
Thirst alone is a poor indicator, and usually once experienced you are likely already dehydrated. Combine two of these markers together to monitor your hydration status. Thirst and checking your urine colour output daily are two easy markers to use. Measuring body weight can also be used, although it’s slightly trickier for accuracy of hydration status as many variables effect weight.
A dark urine colour would suggest you may need to drink more, while a light straw colour would suggest you are spot on with you fluid intake. Use this chart to help guide you. Aim for 1-3 in colour.
So to stay hydrated, here are a couple of tips:
Start off your day with a glass of water – a habit you can form easily by placing a water bottle at your bedside locker.
Aim for 35ml of fluid for each kg body weight – eg 60kg should drink 2.1L fluid a day.
Carry a water bottle with you on the go,
Don’t forget you can use milk, fruit smoothies and fruit and vegetables to help keep you topped up as well as plain water.
Try adding some slices of fruit into your water to improve taste.
Sip small amounts often throughout the day, and if you exercise consume a bit more.
Consume 1 ½ Litres of fluid for every 1kg lost during exercise.
Remember, monitor urine colour daily, sip fluids often and stay hydrated.
The best after-exercise drinks are water, non caffeinated sports drinks and chocolate milk.
Choose sports drinks wisely, as they are often high in sugar (calories) and may be high in sodium.
Avoid drinks with caffeine.
Avoid energy drinks(REDBULL), which are not the same as sports drinks(POWERADE), during competition/practice. Energy drinks contain larger amounts of ingredients your body doesn't need. These include caffeine and other stimulants, such as guarana, as well as additives like taurine. Most of these drinks also contain a high amount of sugar. They can cause dehydration, nervousness/jitteriness, cramps, seizures and cardiovascular abnormalities.
Day before a match nutrition example and sleep pattern:
The day before a rugby match, nutrition is important to ensure optimal performance and energy levels. Here is an example of a rugby player's nutrition plan the day before a match:
Breakfast:
Oatmeal with mixed berries, nuts, and seeds
Greek yogurt with honey
Whole grain toast with almond butter
Water or electrolyte-rich sports drink
Snack:
Apple slices with almond butter
Water or electrolyte-rich sports drink
Lunch:
Grilled chicken breast
Brown rice
Steamed vegetables (broccoli, carrots, and green beans)
Mixed green salad with olive oil and vinegar dressing
Water or electrolyte-rich sports drink
Snack:
Energy bar
Banana
Water or electrolyte-rich sports drink
Dinner:
Grilled salmon
Quinoa
Grilled vegetables (zucchini, bell peppers, and onions)
Mixed green salad with avocado and balsamic vinaigrette
Water or electrolyte-rich sports drink
Before Bed:
Low-fat cottage cheese with mixed berries
Water or herbal tea
In addition to nutrition, sleep is also important before a rugby match. Rugby players should aim to get 7-8 hours of sleep the night before the game to ensure they are well-rested and energized. They can also practice relaxation techniques such as deep breathing or meditation to promote restful sleep. By prioritizing nutrition and sleep, rugby players can optimize their performance and energy levels on match day.
Match day Nutrition:
On match day, rugby players should focus on consuming foods that provide sustained energy and promote optimal performance. Here are some food choices that rugby players can consider eating on match day:
Complex Carbohydrates: Foods such as brown rice, whole grain bread, pasta, and sweet potatoes provide sustained energy and help maintain blood sugar levels.
Lean Protein: Foods such as chicken, turkey, fish, and low-fat dairy products are essential for building and repairing muscle tissue.
Fruits and Vegetables: Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that support overall health and performance.
Nutrient-dense snacks: Snacks such as energy bars, nuts, and seeds provide a quick boost of energy and can be consumed before and during the game.
Hydration: Proper hydration is crucial on match day, so rugby players should drink plenty of water and electrolyte-rich drinks such as sports drinks.
It is also important for rugby players to eat a well-balanced meal 2-3 hours before the game to ensure they have enough energy to perform at their best. This meal should consist of complex carbohydrates, lean protein, and healthy fats.
It is recommended to avoid high-fat, high-sugar, and fried foods on match day, as these can lead to digestive discomfort and negatively affect performance. By following these dietary recommendations, rugby players can optimize their performance and maintain their energy levels throughout the game.
Here is an example of a rugby player's diet on game day:
Pre-Game Meal (2-3 hours before the game):
Grilled chicken breast
Brown rice
Steamed vegetables (broccoli, carrots, and green beans)
Whole grain bread roll
Water or electrolyte-rich sports drink
Snacks (1-2 hours before the game):
Apple slices with almond butter
Energy bar
Banana
Water or electrolyte-rich sports drink
During the Game:
Water or electrolyte-rich sports drink
Post-Game Meal:
Grilled salmon
Quinoa
Grilled vegetables (zucchini, bell peppers, and onions)
Mixed green salad with avocado and balsamic vinaigrette
Whole grain bread roll
Water or electrolyte-rich sports drink
Snack (1-2 hours after the game):
Greek yoghurt with mixed berries and honey
Water or electrolyte-rich sports drink
This meal plan includes complex carbohydrates, lean protein, healthy fats, and plenty of fruits and vegetables to provide sustained energy and promote optimal performance. It also includes hydration strategies to ensure proper fluid balance throughout the game.
Natural food to build muscle and strength:
Building muscle and strength for rugby players can be achieved through a combination of proper nutrition and training. Here are some natural foods that can help rugby players build muscle and strength:
Lean Protein: Lean protein sources such as chicken, turkey, fish, eggs, and low-fat dairy products are essential for building muscle. Rugby players should aim to consume 1-1.5 grams of protein per kilogram of body weight per day.
Complex Carbohydrates: Complex carbohydrates such as brown rice, quinoa, whole grain bread, and sweet potatoes provide the energy needed for training and building muscle.
Healthy Fats: Healthy fats such as avocados, nuts, seeds, and olive oil can provide the body with the necessary fuel for intense workouts and help maintain muscle mass.
Vegetables and Fruits: Vegetables and fruits provide essential vitamins, minerals, and antioxidants to support muscle growth and recovery.
Water: Proper hydration is crucial for building muscle and strength, so rugby players should aim to drink at least 3-4 litres of water per day.
In addition to proper nutrition, rugby players should focus on strength training exercises such as squats, deadlifts, and bench press to build muscle and increase strength. Remember, building muscle and strength takes time and dedication, so it is important to maintain a consistent diet and training regimen to see results.
DON’T MAKE THESE MISTAKES:
Before participating in a team sport such as rugby, there are certain things that players should avoid doing to ensure optimal performance and reduce the risk of injury. Here are some things that players should not do before a team sport:
Don't Skip Warm-Up: Players should always perform a proper warm-up before participating in a team sport. Skipping warm-up can increase the risk of injury and reduce performance.
Don't Eat Heavy Meals: Eating a heavy meal before a game or practice can lead to digestive discomfort, which can negatively affect performance. It is recommended to eat a light, easily digestible meal 2-3 hours before the game or practice.
Don't Drink Alcohol: Consuming alcohol before a game or practice can lead to dehydration, impaired balance and coordination, and reduced reaction time. It is best to avoid alcohol entirely before a team sport.
Don't Experiment with New Techniques: Before a game or practice is not the time to experiment with new techniques or tactics. Players should stick to what they know and have practiced in training to avoid confusion and mistakes on the field.
Don't Neglect Hydration: Proper hydration is crucial before a team sport. Players should drink plenty of water and avoid sugary or caffeinated drinks, which can lead to dehydration.
Creatine:
Creatine is a popular dietary supplement among rugby players due to its potential to increase muscle mass, strength, and performance. However, like any supplement, it is important for rugby players to understand both the potential benefits and the negative effects of creatine.
Negative Effects:
Water Retention: Creatine supplementation may cause water retention, which can increase body weight and lead to dehydration if fluid intake is not increased.
Gastrointestinal Distress: Creatine supplementation may cause gastrointestinal distress, such as bloating, cramping, and diarrhea.
Kidney Damage: Long-term creatine supplementation may cause kidney damage in individuals with pre-existing kidney conditions.
Unknown Risks: The long-term effects of creatine supplementation are not well understood, and more research is needed to determine the safety of long-term use.
Rugby players considering creatine supplementation should consult with a healthcare professional and follow the recommended dosage guidelines carefully. In addition, rugby players should prioritize hydration and consume adequate fluids to prevent dehydration and other negative effects associated with creatine supplementation.
Anabolic:
Anabolic supplements are often used by rugby players to enhance their muscle mass and strength. However, these supplements can have serious negative effects on the body. Here are some of the negative effects of anabolic supplements:
Liver Damage: Anabolic supplements can cause liver damage, especially if used in high doses or for long periods of time.
Cardiovascular Effects: Anabolic supplements can increase the risk of cardiovascular disease by raising cholesterol levels, increasing blood pressure, and causing an enlargement of the heart.
Hormonal Imbalances: Anabolic supplements can cause hormonal imbalances in both men and women. Men may experience reduced testosterone levels and infertility, while women may experience masculinization and menstrual irregularities.
Psychological Effects: Anabolic supplements can also have psychological effects, such as aggression, mood swings, and depression.
Increased Risk of Injury: Anabolic supplements can cause muscle and tendon weakness, increasing the risk of injury during training and competition.
Addiction: Anabolic supplements can be addictive, leading to a dependency on the drug and withdrawal symptoms when use is discontinued.
Rugby players should avoid the use of anabolic supplements and instead focus on natural methods to enhance their performance, such as proper nutrition, hydration, and training. If a player is considering the use of anabolic supplements, they should consult with a healthcare professional to discuss the potential risks and alternatives.
Energy Drinks:
Energy drinks are a popular beverage choice among athletes, including rugby players, due to their high caffeine and sugar content, which can provide a quick burst of energy. However, consuming energy drinks prior to training or games can have several negative effects on the body:
Dehydration: Energy drinks can lead to dehydration, especially when consumed in large quantities, which can have negative effects on performance.
Increased Heart Rate: The high caffeine content in energy drinks can cause an increase in heart rate, which can be dangerous for individuals with pre-existing heart conditions.
Insomnia and Sleep Disturbances: Consuming energy drinks prior to training or games can lead to insomnia and sleep disturbances, which can negatively affect recovery and performance.
Gastrointestinal Distress: Energy drinks can cause gastrointestinal distress such as bloating, cramping, and diarrhoea, which can negatively affect performance.
Increased Anxiety and Nervousness: The high caffeine content in energy drinks can lead to increased anxiety and nervousness, which can negatively affect performance.
Negative Effects on Dental Health: Energy drinks are often high in sugar, which can lead to dental decay and cavities.
Overall, rugby players should avoid consuming energy drinks prior to training or games and instead focus on hydrating with water and consuming nutrient-rich foods that can provide sustained energy throughout the game. If a rugby player feels the need for a quick energy boost, they can consider consuming a small snack that is high in carbohydrates, such as a banana or a granola bar.
By avoiding these common mistakes before a team sport, rugby players can optimize their performance and reduce the risk of injury.
REMEMBER THAT YOUR HEALTH IS MUCH MORE IMPORTANT THEN ANY SPORT OR GAME COULD EVER BE
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Guidelines summarized & compiled by Chris du plessis – www.Sportszonekids.com
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