Diet change help needed for rugby

[overhead]

I have been following a low carb/CKD type diet for a couple of years and it looks like I am going to have to change. I am going to start playing Rugby soon, two practices a week plus one game. That is on top of three days a week of my normal weight training. I was able to get by playing hockey once a week without a diet change, but it was rough. I do not think I can get by on one or two day a week carb up. Currently I stay under 30 or so carbs 6 days a week, then do a refeed. I would like to keep my fat intake high. I was thinking about maybe going to a 40 protein, 40 fat, 20 carb diet with a small refeed on game day. Being that I am insulin resistant I do not think it would be wise to go too high on carbs. Anyone have any suggestions?

 

[KWKSLVR]

You could always try Mr X's TKD Manual

 

[overhead]

Thanks kwkslvr, I will consider that. Anyone else?

 

[overhead]

^

 

[theoak01]

I couldnt play a full game of rugby unless I was on high carbs,and I would drink gatorade opposed to water when we got the chance. but like you said your insulin resistant so it may not be wise

 

[overhead]

I think what I may do is eat a higher carb meal at lunch on Tuesday and thursday which will be practice days and stick with a large refeed on game day. I will try staying on the low carb diet on the others. I was also thinking about maybe some MCT oil prior to practice and see how that works. Should I include post practice/game higher gi carbs like I would post weight training? Would I be better off treating the day after a game as a refeed and maybe just eating 100 or so grams of carbs pregame?

 

[Mr.X]

I have been following a low carb/CKD type diet for a couple of years and it looks like I am going to have to change. I am going to start playing Rugby soon, two practices a week plus one game. That is on top of three days a week of my normal weight training. I was able to get by playing hockey once a week without a diet change, but it was rough. I do not think I can get by on one or two day a week carb up. Currently I stay under 30 or so carbs 6 days a week, then do a refeed. I would like to keep my fat intake high. I was thinking about maybe going to a 40 protein, 40 fat, 20 carb diet with a small refeed on game day. Being that I am insulin resistant I do not think it would be wise to go too high on carbs. Anyone have any suggestions?

Your best bet is probably around 40% carbs, for Rugby is a very intense sport. 40%carbs/40%protein/20%fat
weight x 15-20 depending on intensity

Mr.X

 

[overhead]

Re: Re: Diet change help needed for rugby

Your best bet is probably around 40% carbs, for Rugby is a very intense sport. 40%carbs/40%protein/20%fat
weight x 15-20 depending on intensity

Mr.X

You think I should follow 40 carbs/40 protein /20 fat even on off days from rugby, or only on days I play?

 

[Mr.X]

Re: Re: Re: Diet change help needed for rugby

You think I should follow 40 carbs/40 protein /20 fat even on off days from rugby, or only on days I play?

40/40/20 on days you play and on the days of you can try 50%protein/20%carbs/30%fat - lowcarb it.

Mr.X

 

[overhead]

Thanks Mr.X