New Year, New You – #ThursdayTip Recap

Looking to stick to your ‘fitness’ New Year’s Resolution? Get some tips from those that keep the Munster players in tip top shape – the Munster S&C Department and Performance Nutritionist Dr Catherine Norton.

Each Thursday the S&C lads and Catherine share their expertise with you, providing insightful and practical tips for your own training regime. And remember, it’s never too late to start!

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

Single Leg Romanian Dead Lift
This is an excellent way to develop single leg stability and strength #InjuryPrehab

Bench Press
This is one of the ‘Big 3’ lifts (together with the Squat and Deadlift). Proper set up is key for best results #TechniqueIsKing

Pull Ups
A great exercise for building upper body pulling strength and size. #StayLongToGetStrong

Jump Training
Jumping is a great way to develop power in the legs #Plyometrics

Nutrition is also key to a good training regime and with that in mind here are some Nutrition Tips from Munster Performance Nutritionist Dr Catherine Norton.

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

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.

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.


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.

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!

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