Hello, everyone! This is post #1 for this lurker of a couple months. I have been reading articles and other forum posts, but I wanted an answer tailored to me. I play womens college rugby, and unless I get particularly beat up during practice I generally do some upper body lifting and ab work and what not after practice; my schedule works best this way. I usually try to do most of my lifting on days we donâ??t have practice.
Anyway, I wanted to share my food/supplement plan with you and ask for advice on what to change or keep the same. I mostly want feedback for my pre/peri/post workout nutrition, but I thought I would post my whole day just for more info. My goals are to: lose fat, gain muscle, and become a better rugby player. Thanks everyone!
Recently I have been following this plan:
-Breakfast (10am-ish): creatine, Natural peanut butter w/toast + banana
-Snack (noon-ish): handful of almonds or some fruit w/a small protein source; on cheat days a bagel w/cream cheese.
-Lunch (2pm):something healthy and delicious for lunch (this is my biggest meal). carbs + protein, low fat.
-Pre-rugby (5pm): easily digestable protein; usually a shake. 30mins before practice I have 1 serving MRM BCAA+G 6000. Rugby is two hours long.
-after rugby; before lifting (8pm): 1 serving MRM BCAA+G 6000. (I kind of want to change this, I donâ??t like taking BCAAs, running, then taking more on an empty stomach.)
-Post-Lifting (9-10pm): creatine + whey protein shake.
-Before bed(midnight ish): some real food with micronutrients or Dymatize Elite TX whey/casein shake.
on non rugby days,
-Pre-lifting: 1 serving MRM BCAA+G 6000
-Post-Lifting: creatine + whey protein shake
-Post Cardio: 1 serving MRM BCAA+G 6000 or I just go home and eat a meal.