I have been eating a low carb diet with a cheat day but recently I have started some major strength training as far as my history for training goes. This coincides with 2x weekly rugby union training sessions which are a mixture of cardio, sprint and power exercises for about 45 mins. and another 45 mins of tactical training which include many stop/start sprints and jogs as we move around the field.
I have been reading the articles on this site and the forum pages that suggest 1:1 or 1:2 protein to carb loading especially after training in the post work out phase. Also we have been instructed the carb loading 2-3 hrs before a game will keep our energy levels consistent throughout a 90 minute game.
My first concerns are eating according to strength training and these 2 x training sessions (plus Saturday match) and how the best ratio of macronutrients will benefit me.
Second is the timing of carb loading for sport?
Do I load before a big game and eat carbs post-workout?
Finally can I ask if cheat days are of any use now I have put carbs back into my eating habits because other than having a treat maybe once a week I donâ??t think I need it.
Thanks in advance and sorry if this question is a repeat of many others.