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Sheffield Vulcans Recommend: Pre-Training Meals

As Sheffield’s first LGBTQ inclusive Rugby team we pride ourselves on being a squad made up of athletes who come from a wide range of ability, fitness and experience. Always looking for ways to improve our performance our team of coaches heartily encourage our members to maintain a healthy work/life balance.

However, in today’s new world forged by Covid-19, it is often difficult to keep on the straight and narrow when it comes to nutrition. Sure, lockdown rules have been relaxed and we can do as much exercise as we want out doors but it also means that temptation of grabbing something quick and easy is even more present now the golden arches have opened their drive through and delivery services.

We’re not worried too much though because tonight marks the restart of our training sessions. That’s right, keeping in-line with the recommended government guidelines our team has been split into squads of six who will work together to complete HIIT sessions developed to help improve our fitness during pre-season ready for when the season begins (whenever that may be).

With training starting again the team have been thinking about how we each treat our bodies. We’ve already been encouraging one another to remain active during lockdown thanks to our weekly Strava challenge but it’s just as important to take note of our nutrition as well. Good nutrition is vital for exercise and performance and can help recover faster after each workout. It’s equally as important to think about the timing of your pre-workout meal too. That’s why it comes highly recommended to try and eat a complete meal containing carbs, protein and fat at least 2 hours before you exercise as this will help prevent any stomach discomfort during exercise.

Ahead of tonight’s training we turned to our committee to see what their go to pre-training meal and here is are a few of their recommendations:

If your training starts within 3 hours:

Our club President Michael Hudson recommends something quick and easy to prepare. That’s why he swears by enjoying a meal of chicken and rice/pasta a few hours before training. Protein, carbs… simple!

As an alternative suggestion, our very own Matt Clark recommends fajitas made with lean protein, brown rice and roasted vegetables.

If your training starts within 2 hours:

Our Social Secretary Tibble Smith knows how to keep it light and recommends enjoying some toast with butter (and jam if he’s feeling a little naughty).

As an alternative suggestion, you could enjoy a bowl of whole-grain cereal and milk.

If training starts within an hour:

Our club Chair Glenn Allen and our very own Jude Berry recommend enjoying a piece of fruit, such as a banana or an apple.

As an alternative suggestion you could enjoy a nutrition bar with protein and wholesome ingredients.

That concludes our recommendations for pre-training fuel and we hope you found it useful. Remember at the end of the day improving your pre-training nutrition can go a long way in helping you perform better and recover faster as an athlete. But before you go, remember that your body also needs water to function so it is important that you maintain good hydration habits as well.

Thanks for reading.

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Sheffield Vulcans Recommend: Podcasts Vol. 1

The Sheffield Vulcans have been taking part in a weekly Strava challenge that has seen the team working together to reach a set distance. For the last three week’s we’ve constantly smashed every target set and we’re on track for beating it for the fourth week in a row.

Inspired by the appearance of our very own Michael Hudson on episode 2 of the Ruck My Life Podcast, a podcast dedicated to exploring what life is like for the LGBTQ+ community in sport, we reached out to the team to see what podcasts they’ve been listening to whilst taking part in our Strava challenge.

Kicking off our list of recommendations is the House of Rugby, a podcast that takes its listeners right to the heart action with big name interviews and delving into the big issues in the game. Presented by Alex Payne and James Haskell, House of Rugby is a casual yet informative podcast released every Wednesday to provide listeners with a breakdown of the news in rugby union.
Rec by Charlie Prior-Mills & Chris Moore

Do you like Music? Do you like taking part in Quizzes? If you answered yes to both then you should check out the PopMaster podcast. Presented by BBC 2’s Ken Bruce, PopMaster invites listeners to take part in his tricky music quiz. There are over 27 episodes for you to check out which provides hours of fun for listeners to enjoy!
Rec by Glenn Allen

If you love to laugh then Shagged. Married. Annoyed. is for you. Chris Ramsey and his wife going through letters from the public and discuss how things are in the world. Very relatable and extremely hilarious, there are over 65 episodes to check out. So, if you’re looking for something to put a smile on your face during lockdown this show will provide plenty of laugh out loud moments!
Rec by Andrew Gibson

Three friends read the erotic fiction written by one of their dads who knows almost nothing about sex, anatomy, or storytelling in the smash hit podcast My Dad Wrote a Porno. Certainly one of those you have to hear it to believe it experiences, My Dad… is praised highly by multiple Vulcans as one of the best podcasts they’ve ever listened to!
Rec by Joel Walker & Matthew Buckingham

Next up is Athletico Mince, a British comedy podcast hosted by Bob Mortimer and Andy Dawson. The football podcast that no one wanted features discussions about football and whether being gentle in the Premier League makes one a better manager. It’s not for everyone but if you’re into your football and you’re a comedy fan then this is the mash up for you.
Rec by Chris Moore

Fancy a dive into the world of conspiracy theories? Those Conspiracy Guys is an Irish comedy podcast that discusses pretty much everything from paranormal happenings and true crime right through to aliens and werewolves. No topic is too delicate or outlandish, the team go above and beyond to provide listeners with plenty of waffle as the show dissects the misinformation out in the world.
Rec by Archive Irving

Getting Curious with Jonathan Van Ness podcast sees the bubbly and fast paced thought process of JVN take listeners on a rollercoaster for 45 minutes as he asks questions of all varieties to experts across the world. Get better understanding of complex issues, learn things you never knew, and learn more about the work of celebrities and activists from across the globe. There’s something for everyone and you’re guaranteed to learn something new whilst doing it.
Rec by Michael Hudson

If you’re a fan of Ru Paul’s Drag Race then you’ll want to check out Race Chaser with Alaska and Willam. Entertaining and insightful, the show recaps every episode and dives deep to provide listeners with gossip about what was really going on behind the scenes. Covering every season of Drag Race, All-Stars and Drag Race UK, Race Chaser is the best podcast to listen to if you’re a fan of the show.
Rec by Daniel Jenkinson

If you’re a fan of horror then you should check out the Tales from Beyond the Pale podcast. Hosted and curated by filmmakers Larry Fessenden (Depraved) and Glenn McQuaid (I Sell the Dead), this award-winning series treats listeners to half-hour tales ranging from the gently macabre to the genuinely gruesome. With over 30 episodes currently available, this show is guaranteed to send icy chills down your spine… if you’re brave enough to listen.
Rec by Jon Dickinson

Andy Goode, Big Jim Hamilton & Andy Rowe have a real treat for Rugby fans in The Ruby Pod. From covering the latest news with plenty of laughs and opinions without taking themselves too seriously, The Rugby Pod is made for fans, by fans and exists as a fully interactive platform where listeners are invited to get in touch with funny stories, questions or opinions via social media.
Rec by Charlie Prior-Mills & Chris Moore

Let’s finish off this round of podcast recommendations by mentioning the excellent Ruck My Life podcast again. Presented by CJ who plays for the Village Spartans, Ruck My Life continues to grow as a very informative podcast featuring guest appearances from IGR players around the world to give an insight into their experiences as a LGBT player in a sports team. Please show it your support by checking it out.

All the shows listed above are available where all good podcasts are available.