BPMSOUTHALL RUGBY
PRESENTS
DAY BEFORE
GAME DAY
ATHLETES WHO PREPARE CORRECTLY THE DAY BEFORE NEED TO
INCREASE CARBOHYDRATES
REST & RECOVER FROM THE WEEK
HYDRATE
TARGETS
Eat every 2 - 3 hours
6g of carbs per KG of bodyweight
Protein 2x your bodyweight
Example: 100kg player (100kg x 6 = 600g carbs)
(100kg x 2 = 200g protein)
GUIDE TIMELINE
1st Meal 2nd Meal 3rd Meal 4th Meal 5th Meal Snack
7:00/7:30am 10:00/10:30am 12:30/1:00pm 3:00/3:30pm 6:00/6:30pm 7:30/8:00pm
Breakfast Small Meal Lunch Small Meal Dinner Snack
(If you are like me)
GAME DAY
GAME DAY BREAKFAST OPTIONS GAME DAY BREAKFAST OPTIONS
Baked beans, Scrambled eggs on toast, Spaghetti on toast x3
plus Good Green Vitality CODE: BPM 15% Off Berry Smoothie
PRE-MATCH SNACK OPTIONS PRE-MATCH SNACK OPTIONS
Pre-Game Meal 2-4 hours before the warm-up. We Chicken, Mash Potato, Cream Rice
are using this meal to top up our energy stores &
stop you from being hungry.
SUPPLEMENT OPTIONS MY SUPPLEMENT
Caffeine/ Carb Gels (+18-year-olds) Caffeine Chewing Gum (+18-year-olds)
HYDRATION
Coconut Water, Water,
Gatorade, Prime
Dehydrated = Fatigue faster, Performance drops, Cramps.
Sports drinks are designed to give you an energy boost and
replace electrolytes.
DURING THE GAME
Rugby Players can break down to 60-70% of carbohydrates, resulting in ~50%
deduction in their energy stores across the match, especially when involved in
high-intensity movements, so it's important to keep those stored topped up with
fast-absorbing carbohydrates.
HALFTIME TARGETS
Drinking 60g of carbs + electrolytes in 250 mL of
water pre-kickoff and halftime. There is a
significant improvement in high-intensity running
capacity and getting off the ground faster.
Game day nutrition is maintaining performance and
work capacity throughout so you can express your
skillset to the very last minute – no fading away
and no drop-offs.
We can do this by ensuring we are under high
carbohydrate availability.
Tip: Fluids + 60g carbs at halftime
Carbs are King
Players can lose 2.5L of fluid via sweat during an 80-minute game
So it's important to stay hydrated
POST MATCH
RECOVERY
Rugby players increase in Resting Metabolic Rate (amount of energy - calories -
your body burns while resting after the game) because of the increased muscle
damage caused by contact. i.e. the breakdown of muscle tissue requires more
energy to support the recovery process.
POST MATCH
The first 4 hours post-match is the optimal recovery window
Get a athletes plate a rule of thirds
RECOVERY SNACK IDEAS
Protein Shake Rice Chicken Protein Smoothie Milk
Banana Protein Bar Eggs Can Tuna/Fish Mixed nuts
BIG MEAL WITHIN 3 HOURS OF POST-MATCH
I try to have a Protein shake before bed as well to help with
that recovery while asleep
THANK YOU
Upon completion of reading this, I hope:
1. You're informed about how to prep for your next game/training! Or even
take components that you were missing and apply them to your build-
up.
2. I hope, in exchange, I've taken one small step towards acquiring the thing
I value most from you -- your trust.
Lastly, I hope that this guide has a small impact on your career or someone
you know because I know most of the hard work is done alone, and we got to
look after ourselves. And that's why I want to share all the secrets with you.
Thank you for your attention and for watching my content. I don't take it
lightly. So, thank you.
Josh Southall
PS - (see rugby plan below)
RUGBY ONLINE PROGRAMME DATA:
The data from my online programme shows that 71% of people achieve a
new personal best of 40kg in the gym WITHIN six months and outperform
everything they have done in the past, however, you can see on my profile
how many people achieved a personal best of 100KG within the same six-
month time frame... (a lot). I'm not the "make a little bit of progress" person,
I'm the "results-driven and performance-focused" person. If that sounds like
you, I know I can get the results in the gym, and I'd love to work with you & I
will personally call and walk thru the app together.
THE STATS DONE LIE..
HOW TO SAVE IT
TO YOUR IPHONE
