What you should be do­ing this month… CUT DOWN ON SUG­ARS mOVE 1

Rugby World - - BOOTCAMP -

“Hav­ing a juice last thing at night can be l i k e e a t i n g a mar s B a r ”

FRUIT JUICE is meant to be good for you. But did you know that some bottles can con­tain 50g of sugar (de­pend­ing on brand and size)? Nat­u­ral or not, it’s still sugar.

Ac­cord­ing to our res­i­dent nutritionist James More­hen, there are good times to get sug­ars in – dur­ing pre-match load­ing, for ex­am­ple – and bad times.

“Hav­ing a fruit juice first thing in the morn­ing with break­fast or last thing in the evening when sit­ting on the sofa with the feet up, rest­ing, can be sim­i­lar to eat­ing a Mars Bar first thing or last thing at night,” More­hen says.

He be­lieves that if you want to buy a drink from the supermarket that’s made up of sev­eral pressed mixed fruits, you would be far bet­ter off just hav­ing a sin­gle piece of fruit.

Re­mem­ber, there are good times to load up on these nat­u­ral sug­ars, though. More­hen goes on: “Pre-game, many of us still opt for the clas­sic ba­nana, but other fruits like melon and pineap­ple will also help you to in­crease the glyco­gen con­tent in your mus­cles.

“Al­ways re­mem­ber that tim­ing is key – do not go for this be­fore bed, oth­er­wise good luck sleep­ing!”

It’s bet­ter to con­sume fruit juices or smooth­ies lead­ing into or com­ing out of some in­tense ex­er­cises, such as a tough con­di­tion­ing ses­sion sim­i­lar to the one pro­vided here from the guys at Per­for­mance Pro gym (see far right).

More­hen sug­gests an easy re­cov­ery drink to take on post-match: sim­ply blitz blue­ber­ries, rasp­ber­ries, straw­ber­ries, milk and honey. And dur­ing a mod­er­ate train­ing day, you can squeeze in our own juice recipe to the right. You’ve heard the phrase, “All the gear, no idea”.

Well, that’s me. So do I need all this kit?

AThe sim­ple an­swer is that you should mas­ter the ba­sics of ex­er­cise and nu­tri­tion first. On these pages we con­stantly preach about the need to fo­cus on tim­ing, type and to­tal amount of food we eat, and to lay off carbs and in­crease pro­tein when not near ‘com­pe­ti­tion’. You don’t need a shaker and ex­pen­sive sup­ple­ments for that, though with a more ad­vanced un­der­stand­ing you can move onto it.

It’s sim­i­lar with fit­ness track­ers. De­spite fears about the data ac­cu­racy on some de­vices, it’s best to learn to love the ex­er­cise you’re do­ing be­fore wor­ry­ing about buy­ing a fancy watch.

Jump­ing Jack Eng­land’s Now­ell

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