What I Eat On A Training Day (Rugby Player) | Trying To Get To Tokyo Ep4.

In this video Luke shows you what he eats to fuel his training days while the GB7s team train from home, everything from breakfast to post gym supplements.
00:00 - Intro
00:26 - Breakfast & Coffee
01:33 - Training
02:17 - Supplements & Lunch
03:44 - Snacks
03:59 - Dinner
05:02 - Summary
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[@luketreharneTi7s]

Any Questions then drop them in a comment 😃🙌

[@jubin2592]

Sir consuming both cretine and whey by mixing together! Is it a good idea🤔

[@luketreharneTi7s]

@@jubin2592 yep. A lot of shakes these days have them already premixed together.

[@mrt9428]

Love the vids brother. Your channel is one of my most watched on youtube recently. Just love the insight and the simplicity of it all. Keep'em coming...salute & blessings from 🇦🇺✌🏽🙏🏽

[@luketreharneTi7s]

Really appreciate it! We will keep them coming 😀

[@_duffgolf]

Super helpful insight into professional rugby. Keep it up man these videos are sick!

[@luketreharneTi7s]

Cheers Jack! we will keep them coming 🙌

[@rs_freeman1404]

And thanks for the videos they are really helpful

[@superrek123]

Love ur channel mate, keep up the great content 🤙🔥

[@luketreharneTi7s]

Really appreciate it, we will keep them coming 😁

[@OzmaThe]

Hi Doc, great video as always. Could you maybe do a video on Sevens tactics and which teams do what best, and who's hardest to play? I remember Rob Vickerman did a few like that a while ago and it would be really cool to see your insight. Also, could you settle an argument for me? Someone was saying that 15s players could very easily drop 'down' to the short form and that they don't know why GB7s doesn't use more players from the 15s International stage. I was saying that 7s specialists will be better at 7s than good 15s players. He wasn't having it, but what is your experience of established 15s players coming into 7s? Is it a hard learning curve or could they just slot in easily? Loving the content, very professional. Keep it up! Cheers. :)

[@luketreharneTi7s]

Hey Mate, thats not a vid I had thought of before but I'll add it to the list of potential vids 🙌 Now that is an argument I hear all the time! haha To answer it really simply a top class 15s player wouldn't handle the demands of 7s training if they "dropped down" let alone if they just went into a 7s tournament. And then the second element would be whether they've played 7s before. Players who have come back to 7s after playing 15s have said its taken them 3-4months to get back up to speed with 7s physically but also technically and tactically. So if a player came from 15s with no experience it would take even longer. There's far more examples of top 7s players going to 15s and shinning but there are very few 15s players who have come to 7s and had the same impact. Two good examples of 15s players are Quade Cooper and SBW, I really liked what they did as they committed to 7s for a year to do it properly (showing that you can't just "drop down") and I think it would be fair to say that they didn't have the same impact on 7s as they did with 15s. As my belief is that top 7s players will always be the best at 7s. Whereas if you look at players who have done 7s first and gone onto 15s the list is far longer, Cheslin Kolbe, Caleb Clarke, Ioane Brothers, etc. the list goes on. Hopefully that helps 🙌

[@OzmaThe]

@@luketreharneTi7s Thanks mate! haha brilliant that's won the argument for me! Have a good one

[@chrisrichards3419]

Hey Luke, great video! I'm interested to see if you guys are given a guideline on what an optimal body fat % is for rugby 7s? I'm trying to transition from 15s to playing some more 7s but I feel like I might need to lose a bit of body fat to keep up with the running demands. Thanks and hope you can answer my question! Keep up the great content

[@luketreharneTi7s]

Hi Chris, thank you 😀 on the whole most boys aim to be under 10%. But I’d say the average would be between 7.5-8.5%. The general idea being, the more lean muscle mass you have. The more efficient you’ll be. With the amount of training you’ll do as a 7s player you can still eat a lot of food. As you need to fuel everything!

[@purhxy5235]

You should make a video going in depth about the different boots you wear on the pitch and why

[@luketreharneTi7s]

To be honest I've worn the same brand of boots for over 10 years now with Mizuno. But I'll have a think about doing a boot review in the future 🙌

[@mattrogers8121]

Genuinely the only notification I get gassed for

[@luketreharneTi7s]

Means a lot to us Matt 🙌🙌

[@barney151]

Mad content

[@luketreharneTi7s]

Thanks man! Appreciate the support 😃

[@barney151]

Hey mate any advice on general pain management as far as supplements go? .. My son is 15 and getting quite sore all over, he is playing a lot, he as played some like 18+ games since April 10 lol. Front row in union, second row in league so he getting banged around a bit. Just started visiting p3 a local recovery spot but wondering any magical supplements that you use for pain? I've heard eaa or bcaa maybe good cheers

[@luketreharneTi7s]

Hey, so there isn't any supplements I would recommend for pain management, I don't use any myself. The main things I use for recovery are nutrition, sleep, some heat/cold exposure and foam rolling. Being 15 I'd probably keep an eye on how much he is playing if he's always sore. It's good to get game time but don't want to burn out.

[@barney151]

@@luketreharneTi7s Thanks a lot for your response. Yes, copy that on supplements and we do our best with the other methods you use, with the exception of the roller, I will try to get him going on that regularly. Yes agreed with the amount of games, it wasn't intended and has just sort of crept up us. He has got himself quite fit this season (started in October by following your 'Preseason Volume Session' video!!) and subsequently been selected for a few teams and before you know it he is playing and training all over the place. This weekend he is flying to Sydney for a training camp so he is loving it all at the moment. Next year we will have to make a few desicions before the season starts. Thanks again for your information, much appreciated.

[@luketreharneTi7s]

@@barney151 No Problem at all. Really glad he's still enjoying it. At the end of the day thats the main reason we play rugby in the first place

[@giacbejo9920]

Hey mate! Being a pro yourself and with other pros, do you find that everybody track their calories/follow a meal plan or just eat intuitively?

[@luketreharneTi7s]

Hey, it completely varies. Some players are really on top of everything and others eat intuitively. Both work!

[@giacbejo9920]

@@luketreharneTi7s do you always track mate?

[@luketreharneTi7s]

I don't anymore. I did at the start of my career but I just eat intuitively now. @@giacbejo9920

[@giacbejo9920]

thanks a lot mate! i hope one day i'll meet you in person!@@luketreharneTi7s

[@luketreharneTi7s]

That would be cool 👊@@giacbejo9920

[@rs_freeman1404]

Hey one more qn how often do u jog in a week and how far to u jog

[@luketreharneTi7s]

Hey Richy, so we run four days a week. Monday and Thursday are conditioning sessions, Tuesday and Thursday concentrate more on speed. This is alongside rugby sessions. In a normal week we can quite easily cover over 20Km. Here are some of the videos we've done 😁 kzbin.info/www/bejne/pXy5iWeGgNGohs0&ab_channel=LukeTreharne kzbin.info/www/bejne/qpKkq3aJnZyMbpI&ab_channel=LukeTreharne kzbin.info/www/bejne/b6eahqx7l9J6qNk&ab_channel=LukeTreharne

[@rs_freeman1404]

@@luketreharneTi7s thanks bro

[@purhxy5235]

What is it like when you travel and don’t have time to cook?

[@luketreharneTi7s]

Great question! We try are best to anticipate this and bring our own food, or at least enough food to top up our nutrition e.g. when flying. We always take nuts, bars, fruit and shakes with us when we travel. If we can't do this then its just looking for the best alternative such as trying to find a supermarket to buy some food rather than going to a services.

[@purhxy5235]

@@luketreharneTi7s thanks helps a lot!

[@giacbejo9920]

hey mate! I would suggest you to eat a lot more carbs and lower the fat intake. Rugby and gym training require a lot of carbs. as long as fats and proteins are settled as a baseline , the rest of kcals shoud come from carbs (= better performance)

[@luketreharneTi7s]

Hey mate, appreciate the input but this is all good for my needs as a pro.

[@rivaldodebruin3774]

What do you say at the beginning of every video?

[@luketreharneTi7s]

Bore Da - it’s a greeting in Welsh meaning good morning 🏴󠁧󠁢󠁷󠁬󠁳󠁿

[@rivaldodebruin3774]

Aweh @@luketreharneTi7s ... Thanks man!

[@10ohagan]

Tea hard to whack son

[@luketreharneTi7s]

Its a lovely drop