Leinster vs Ulster

TO MAXIMISE YOUR SPORTS AND EXERCISE
PERFORMANCE THROUGH NUTRITION
Optimum Nutrition and Leinster Rugby have partnered to help share good nutrition tips throughout
the season to help you achieve your performance goals. Here are some simple tips and things to
remember to help maximise your performance and help you recover quickly to come back stronger.
Protein Rich.
Protein provides your muscles with
the building blocks to repair & grow.
Carb-Up.
Carbohydrate foods are king as they
power high intensity play.
Fuel-Up.
Consume the majority of your
carbohydrates around training to
support fuelling and recovery.
Recover.
Quality rest & nutrition between
training sessions is the key to
recovery. Remember to:
Repair with protein,
Refuel with carbohydrate,
Rehydrate with fluid.
Hydrate.
Dehydration can lead to a drop in
exercise intensity & can impact your
decision making. Drink 2-3 litres of
fluid each day to ensure hydration.
Game Day.
To fuel performance on the field,
consume a large carbohydrate rich
meal 2-3 hours before kick-off, i.e.
chicken & pasta, turkey bolognaise
wraps.
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