#ThursdayTip Nutrition Recap

If you missed any of our Nutrition #ThursdayTips from Munster Performance Nutritionist Dr. Catherine Norton, get a full recap here!

Each Thursday, those who train and condition Munster players share their expertise with you, providing insightful and practical tips for your own training regime

Follow @munsterrugby on twitter to see our weekly #ThursdayTip.

For the last 6 weeks the focus was on Nutrition from Munster Performance Nutritionist Dr. Catherine Norton.

Below is a full recap of Catherine’s advice.

Protein Intake
Distribution of daily protein intake is as important as total daily amount. Split your protein intake to have -25g at each breakfast, lunch, evening meal, in recovery from training and at bedtime for optimal results in increasing lean mass.

Hydration
Ensure you are optimally hydrated daily, paying particular attention to re-hydrating post exercise. To estimate your fluid volume requirements post exercise, weigh yourself pre and post. For every 1 kg change in mass, aim to consume 1 to 1.5 L of fluid.

Carbohydrate Intake
Do not underestimate the importance of carbohydrate. As the preferred fuel source for exercising muscle, it is important you do not let protein displace valuable carbohydrates, especially pre-competition and in recovery.

You can’t out-train a bad diet
This picture tells a thousand words…

Dietary Supplements
Dietary supplements are intended to supplement a good diet and not to substitute a poor diet. You need to have the cake right before you worry about the icing!