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How to eat before a match.

BexDun
Posts: 133 Member
Hey,
So I've been on a calorie deficit for a couple of months, but it's coming up to my first Rugby match of the season and I'm looking for some advice on how I should be eating to maximise energy.
I've been eating 1410kcl a day max and trying to eat more protein.
Should I increase this? And do I need to carb up?
At the moment I'm not too worried about losing weight, it would be a bonus if I could maintain some loss though. It's worth noting I also powerlift 2x a week.
Cheers
So I've been on a calorie deficit for a couple of months, but it's coming up to my first Rugby match of the season and I'm looking for some advice on how I should be eating to maximise energy.
I've been eating 1410kcl a day max and trying to eat more protein.
Should I increase this? And do I need to carb up?
At the moment I'm not too worried about losing weight, it would be a bonus if I could maintain some loss though. It's worth noting I also powerlift 2x a week.
Cheers
0
Replies
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I'm assuming you've been practicing this whole time? How did you eat before practices? I'd think you'd want a 200-300 calorie meal 2-3 hours before the match.0
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Did you play last season? What did you do then? If it worked, repeat. If you didn't play last year, what, and when, do you eat before a workout? If that works, repeat. If you do, however, find a special elixir that provides maximum energy before a match, race, game or other event, please share it with the group. ;-)0
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Hey,
So I've been on a calorie deficit for a couple of months, but it's coming up to my first Rugby match of the season and I'm looking for some advice on how I should be eating to maximise energy.
I've been eating 1410kcl a day max and trying to eat more protein.
Should I increase this? And do I need to carb up?
At the moment I'm not too worried about losing weight, it would be a bonus if I could maintain some loss though. It's worth noting I also powerlift 2x a week.
Cheers
I would eat closer to maintenance close to the match, top off your gylcogen stores. Assuming match is in morning, eat light easily digestable carbs. Morning of a race (run and triathlon) I stick with bagel and Gatorade about an hour or two before start.2 -
Thanks. I played last season, but we weren't in the league so only every now and then. I didn't really take any notice of how I ate and energy levels. As we're in the league and everything counts now, I've been doing everything I can to get ready.
I've been in pre season training and just sticking to my kcl deficit. I don't really eat before training normally. Maybe if I'm hungry I'll grab a snack.0 -
In addition to race day nutrition, take two rest days right before the match. This helps with restoring glycogen stores in your liver. Your task during those days? Sleep 12 hours a day, stretch, walk and take it easy. Spend some time visualizing yourself performing at your best.1
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ttippie2000 wrote: »In addition to race day nutrition, take two rest days right before the match. This helps with restoring glycogen stores in your liver. Your task during those days? Sleep 12 hours a day, stretch, walk and take it easy. Spend some time visualizing yourself performing at your best.
how many people do you know who have nothing better to do than sleep 12 hours a day?!2 -
Hey,
So I've been on a calorie deficit for a couple of months, but it's coming up to my first Rugby match of the season and I'm looking for some advice on how I should be eating to maximise energy.
I've been eating 1410kcl a day max and trying to eat more protein.
Should I increase this? And do I need to carb up?
At the moment I'm not too worried about losing weight, it would be a bonus if I could maintain some loss though. It's worth noting I also powerlift 2x a week.
Cheers
what are your stats? its VERY doubtful that 1410 is maintenance0 -
what are your stats? its VERY doubtful that 1410 is maintenance
1410 Is what I'm having on deficit. I don't actually know my maintainance (never calorie counted while maintaining weight) but I assume 1600/1700ish.0 -
I play a full contact sport that's super strenuous, and my go-to on bout days has become Chipotle. I get rice, beans and sofritas and just salsa and corn and a little cheese and lettuce and sometimes guac (insert "that's extra" joke). I eat half of it at least an hour before we do anything like the warmup, and I'm usually in the mood to dip into the rest at half time.0
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what are your stats? its VERY doubtful that 1410 is maintenance
1410 Is what I'm having on deficit. I don't actually know my maintainance (never calorie counted while maintaining weight) but I assume 1600/1700ish.
You can roughly calculate it based on how much weight you are losing on 1400 a day. If it's a pound a week, add 500 cals a day.0
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