Rugby Nutrition (Basics) 4K | 7s Fit 3 | This is 7s Ep11.

Luke gives a quick overview of the nutrition principles he finds useful for Rugby
0:00 - intro
00:48 - Aim of nutrition in Rugby
01:23 - Why increase muscle mass
01:46 - Calories In vs Out
02:10 - Macronutrient targets
02:55 - Daily food visual
03:47 - Training Day vs Rest Day
04:08 - How to stick to a meal plan
05:03 - Protein shakes
06:00 - Alcohol & Sleep
06:38 - Key Points
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[@seanlenehan3666]

This is one of the best rugby nutrition videos I’ve ever seen. Filled with all the major keys and straight to the point. Thanks Luke for sharing all of this 7s knowledge!

[@luketreharneTi7s]

Thanks Sean! Glad you found it useful

[@benbutler6689]

Cheers for this series, it’s really useful! Be good to see what a typical day/week as a seven player is like from the training to nutrition. I struggle to keep consistent eating clean due to a lack in imagination and getting bored eating the same things.

[@luketreharneTi7s]

No problem Ben. I have posted before on our instagram and on KZbin shorts what a typical day looks like for eating. But will try and put something together in a longer format.

[@benbutler6689]

@@luketreharneTi7s Cheers I will look around, I have only just found your channel, it’s quality mate.

[@luketreharneTi7s]

@@benbutler6689 Appreciate it Ben 😃

[@rickygerason212]

The best nutritional info for rugby players.thanks brother! Love from 🇵🇬. Team mighty whales 🏴󠁧󠁢󠁷󠁬󠁳󠁿. Powerful!!

[@luketreharneTi7s]

Thanks very much brother! 🙌

[@charliemeekings1921]

Great video thanks I am starting to enjoy sevens more and this channel is brilliant

[@luketreharneTi7s]

Thanks Charlie 😃

[@mylobouckaert9211]

Thanks for the vid Luke Very helpful

[@luketreharneTi7s]

No problem Mylo 😁

[@evienleema101]

Yes this is very helpful and thank you very much👍🏉💪

[@luketreharneTi7s]

I’m very glad 😀 no problem at all!

[@SaltyNuts_]

Awesome stuff doc, now I’m ripped

[@luketreharneTi7s]

Get the sewing kit

[@kitkeith7899]

I hate eating in the morning but eat a lot more towards the end of the day. Should I have a shake in the morning?

[@luketreharneTi7s]

Quite a few of the boys I've played with are the same Kit! Make sure you pack it with lots of nutrients though and not just protein powder e.g. oats, frozen fruit, nuts etc.

[@SaltyNuts_]

Smoothies are an easy way to pack in the food. Like the doc said, it’s all about the nutrients. Oats, peanut butter, fruit, protein 🤘🏽

[@unakomaholwana789]

Regarding supplements...would you recommend creatine?

[@luketreharneTi7s]

Hey Unako, I don't recommend supplements as its a completely personal decision. I use creatine and protein powder but I would recommend doing some research into what you want to take so you understand how they work and if they fit into your training programme.

[@unakomaholwana789]

Thank you for replying, I am 16 years old and I play prop I am skinny fat and quite strong but, I want to loose weight and play flank what what advice would you have for me?

[@luketreharneTi7s]

@@unakomaholwana789 be consistent with your nutrition and training. There's no quick fixes and it takes time to gain muscle.

[@aldinvanwyk49]

Can you make a gym session for sevenes

[@luketreharneTi7s]

Hey Aldin, here are some of the videos we've made that show what we do in the gym 😃we will do some more. kzbin.info/www/bejne/gIHIi4hva7d0arc kzbin.info/www/bejne/f3upgWSXhraneJY

[@aldinvanwyk49]

Thanks Luke👍

[@aldinvanwyk49]

@@luketreharneTi7s thanks 👍Luke