Meal Examples for Rugby Players

Meal Examples

Things you could eat based on discussion

Amounts and recipes are not included, for a full list of recipes aimed at a muscle building diet grab a copy of -

You’ll have to use your own preferences or in most cases your parents will have - and they more than likely will have the cooking skills so finding your way around these suggestions may be harder than normal,  but it give you a picture of the type of things to choose at various times of the day.

*You may wish to choose to use non bovine sources of milk; oat milk, rice milk or goats milk are all good

**There are many recovery drinks on the market – choose one which you enjoy the taste of and swap varieties from time to time.

http://rugbyacademy.org.au/meal-examples-for-rugby-players/

18 ways of Gaining Weight for Rugby

Foods to Gain Weight Fast

For some people, gaining weight or adding muscle can be just as difficult as losing weight for others. However, by simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.

Here are 18 of the best foods to help you gain weight or add muscle, the healthy way.

Point 1. Homemade Protein Smoothies

Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight.

Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavour and nutrient content.

Making the smoothies .

Here are just a few tasty variations you can try. You can combine each with 2 cups (470 ml) of milk or an alternative like almond milk.

• Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein and 1 tablespoon (15 ml) of peanut or another nut butter.

• Vanilla berry shake: Combine 1 cup (237 ml) of fresh or frozen mixed berries, ice, 1 cup (237 ml) of high-protein natural yogurt and 1 scoop of vanilla whey protein.

• Chocolate hazelnut shake: Combine 15 ounces (444 ml) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 ml) of hazelnut butter and 1 avocado.

• Caramel apple shake: Combine 1 sliced apple, 1 cup (237 ml) of natural yogurt, 1 scoop of caramel- or vanilla-flavoured whey protein and 1 tablespoon (15 ml) of sugar-free caramel sauce or flavouring.

• Vanilla blueberry shake: Combine 1 cup (237 ml) of fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup (237 ml) of vanilla yogurt and sweetener if needed.

• Super green shake: Combine 1 cup (237 ml) of spinach, 1 avocado, 1 banana, 1 cup (237 ml) of pineapple and 1 scoop of un-flavored or vanilla whey protein.

All of these smoothies provide around 400–600 calories, along with a high amount of protein and other important vitamins and minerals.

There are many delicious protein smoothie recipes. Avoid most commercial versions, which may contain added sugar and aren’t as nutritious.

Point 2. Milk is the ideal builder

Milk has been used as a weight gainer or muscle builder for decades. It provides a good balance of proteins, carbs and fats and is a good source of calcium as well as other vitamins and minerals.

For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting/ strength training

Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources.

Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.

Drinking milk is a great way to add protein to your diet. It contains both casein and whey proteins.

Low Cost Milk Smoothie: Large glass of milk ( Full Cream or too choice) to this add 2 spoons of Milo , 1 Banana, 1 scoop ice cream, 2 Scoops of Baby Milk powder – ( use the age 4 months to 5 months powder)

Point 3. Rice

Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat.

It is also fairly calorie-dense meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.

When you’re on the go or in a rush, two-minute packs of microwavable rice can be easily added to other protein sources and pre-made meals.

Another popular method is to prepare a large pot of rice for the week and combine it with some proteins and healthy fats.

However, extremely large amounts may not be wise due to their potential arsenic and phytic acid content. Arsenic can cause toxicity and phytic acid can reduce the absorption of zinc and iron.

Rice is a great source of carbs that are easy to consume and digest. However, some types of rice are high in arsenic. So be aware of which one you are eating.

Point 4: Nuts and Nut Butters

Nuts and nut butters are a perfect choice if you're looking to gain weight. Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats.

Since they’re very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.

Nut butters can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more.

However, make sure you pick 100% nut butters with no added sugar or extra oils.

Nuts and nut butters are delicious, high-calorie treats. They’re great for you and easy to add to many different snacks or recipes.

 

Point 5. Red Meats

Red Meat are probably one of the best muscle-building foods available. For example, steak contains around 3 grams of leucine per 6 ounces (170 grams). Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue.

In addition to this, red meats are one of the best natural sources of dietary creatine, which is possibly the world’s best muscle building supplement out there.

Consider choosing fattier cuts, which provide more calories than leaner meats, helping you take in extra calories and add weight.

In one study, 100 elderly women added 6 ounces (170 grams) of red meat to their diets and performed resistance training six days a week for six weeks.

The women gained mass, had an 18% increase in strength and an increase in the important muscle-building hormone IGF-1.

Both lean and fatty meats are a great source of protein, though fatty meat provides more calories, which can help you gain weight.

Red meat is an excellent source of protein that will help you gain muscle. It contains leucine, an amino acid that helps stimulate muscle protein synthesis. The fattier the meat, the more calories you will take in.

Point 6. Potatoes and Starches

Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.

Try to choose one of these healthy sources of starchy carbs:

• Oats

• Corn

• Buckwheat

• Potatoes and sweet potatoes

• Squash

• Winter root vegetables

Not only do potatoes and other starches add carbs and calories to help you gain weight — they also increase your muscle glycogen stores.

Glycogen is the predominant fuel source for most sports and activities. Many of these carb sources also provide important nutrients and fibre as well as resistant starch which can help nourish your gut bacteria.

Healthy starches are a great way to get important nutrients and fibre boost your calorie intake and increase your muscle glycogen stores.

Point 7. Salmon and Oily Fish

Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats.

Out of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most significant and well known.

They offer numerous benefits for your health and fight diseases. Just one 6-ounce (170-gram) fillet of salmon provides around 350 calories nd 4 grams of omega-3 fats. The same serving packs 34 grams of high-quality protein, helping you build muscle or gain weight.

Salmon and other oily fish are a great source of incredibly healthy omega-3 fats. They also provide high-quality protein to help you build muscle.

Point 8. Protein Supplements ( Also Read This)

Taking protein supplements is a common strategy for athletes and bodybuilders who want to gain weight.

Whey protein supplements and mass gainers can be a very easy and cost-effective strategy to gain weight, especially when combined with strength training.

Some people think whey protein is unhealthy or unnatural, but this isn't the case. Whey protein is made from dairy and has been shown to improve markers of health and reduce disease risk.

It may be even more important if you're also training since your daily protein requirements increase.

Like meats and other animal products, whey protein contains all the essential amino acids required to stimulate muscle growth.

You can use it before or after your workout and at any other point during the day.

Protein supplements are a simple and affordable addition to your diet to help you increase your protein intake.

Point 9 . Dried Fruit

Dried fruits is a high-calorie snack that also provides antioxidants and micronutrients.

You can get many different types of dried fruit.

However, they have a very high sugar content and are not ideal for weight loss diets.

On the other hand, this makes them great for gaining weight, especially since they’re convenient to eat and taste great.

While many people think fruits lose most of their nutrients when dried, this isn't the case. Dried fruits contain lots of fibre and most of their vitamins and minerals remain intact.

Try combining some dried fruit with a protein source, such as cuts of meat or a whey protein shake. They also mix well with nuts and natural yogurt, providing a blend of healthy fats, protein and other key nutrients.

Dried fruit is packed with calories, healthy fibre and antioxidants. It's an easy way to add nutrients and calories to your diet.

Point 10 . Whole-Grain Bread

Whole grain breads are another good carb source to help you gain weight.

You can make some very simple, high-calorie and well-balanced meals by combining bread with protein sources such as eggs, meat and cheese.

When purchasing bread, aim for natural whole-grain and seeded breads. Healthy versions, such as Ezekiel bread are available in most grocery stores.

Whole-grain breads can be effective to gain weight, especially when combined with a good protein source.

Point 11. Avocados

Avocado are loaded with healthy fats.

Unlike other whole fruits, avocados are fairly calorie-dense and therefore a great food to help you gain weight.

Just one large avocado provides around 322 calories, 29 grams of fat and 17 grams of fibre.

Avocados are also high in vitamins, minerals and various beneficial plant compounds.

Try adding avocados to your main meals and other dishes such as omelettes or sandwiches.

Avocados are full of healthy fats and nutrients. They're versatile and can be added to many different meals or eaten on their own.

Point 12. Healthy Cereals

Healthy cereals can be an excellent source of carbs, calories and nutrients.

While you should avoid processed, high-sugar cereals, healthier forms like oatmeal can be a great carb source to add to your diet.

Grain-based cereals and oats also contain beneficial nutrients like fiber and healthy antioxidants.

When purchasing cereals, focus on these healthy choices:

• • Oats
• • Granola
• • Multigrain
• • Bran
• • Ezekiel

 Make sure to read the label and avoid cereals with refined grains or added sugar.

Eating cereal can be a great way to gain weight and consume more fibre.

However, stick to healthier forms such as oatmeal.

Point 13 . Cereal Bars often called protein bars

Some of the healthier cereal bars on the market can be a great snack when you’re on the go.

They are also a good choice before or after a training session since they tend to contain a mix of slow- and fast-digesting carbs.

As with cereals, try to stick to bars made from healthy whole grains. You can also find bars that contain other healthy ingredients, such as dried fruits, nuts or seeds.

As a snack or meal on the go, try combining a cereal bar with other protein sources such as natural yogurt, boiled eggs, cold cuts of meat or a protein shake.

Stick to cereal bars that have whole grains and other healthy ingredients, such as dried fruit and nuts.

Point 14:  Dark Chocolate ( My personal Favourite)

High quality dak chocolate provides a ton of antioxidants and health benefits.

Most people recommend getting dark chocolate with a cocoa content of at least 70%.

Like other high-fat foods, dark chocolate has a very high calorie density, meaning it's very easy to get many calories from it.

Each 100-gram (3.5-ounce) bar has around 600 calories and is packed with micronutrients and health-promoting compounds, including fibre magnesium and antioxidants.

Dark chocolate is packed with antioxidants and other nutrients, along with plenty of calories to help you gain weight.

Point 15 . Cheese - Also high protein

Cheese has been a staple food for centuries.

Like dark chocolate, it’s high in calories and fats. If you eat it in larger quantities, it’s also a very good source of protein.

Since cheese is incredibly tasty, you can incorporate it into most dishes and easily add several hundred extra calories.

Summary Cheese is a very good source of protein and rich in healthy fats.

Add it to meals if you need a calorie and flavour boost.

Point 16: Whole Eggs - Also great Protein

Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fats.

It's also very important to eat the whole egg. In fact, almost all of the beneficial nutrients in eggs are found in the yolk.

As long as you don’t have an intolerance to eggs, there is no need to limit your egg consumption you can easily eat 3 eggs per day if you want. In fact, many athletes or bodybuilders will eat six or more daily.

Eggs are one of the best foods for building muscle. There's no limit to the number you should eat in a day, and they're full of nutrients.

Point 17 . Full-Fat Yogurt

Full-fat yogurt is another healthy and convenient snack. It has a great nutritional profile, including a well-balanced mix of protein, carbs and fat.

There are numerous snacks and healthy weight-gain recipes based on yogurt. Here are a few:

• Yogurt and fruit: Combine 1–2 cups of yogurt with fresh or dried fruit.  You can also add nuts, seeds, honey, granola or coconut flakes.

• Chocolate peanut butter pudding: Mix 1–2 cups of yogurt with 100% cocoa powder, peanut or any nut butter and a sweetener such as stevia.You can also add a scoop of whey for more protein.

• Yogurt parfait: Combine 1–2 cups of yogurt with granola and mixed berries in layers to create a tasty and well-balanced breakfast or healthy snack.

• Smoothies: Yogurt is an excellent addition to virtually any smoothie to increase the protein content and give it a more creamy, milkshake-like thickness.

Full-fat yogurt is another ingredient that can help you add healthy fats and protein to your diet. It's great on its own or as an ingredient that works in many dishes.

Point 18: Healthy Fats and Oils

Healthy fats & oil are some of the most calorie–dense foods on the planet.

Simply adding a tablespoon (15 ml) of oil to sauces, salads and during cooking can quickly add 135 calories.

Healthy oils include extra virgin olive oil, avocado oil & coconut oil. It's important to include healthy fats and oils in your diet, particularly if you're trying to gain weight. Avoid processed vegetable oils and stick to

healthy oils such as olive, avocado and coconut oil.

The secret behind gaining weight is consistently eating more calories than you need. Lifting weight is important too, so that the additional calories can be used to build muscle instead of just adding fat.

Incorporate the foods on this list into meals and meal plans that you enjoy and can stick with over the long term.

http://rugbyacademy.org.au/18-ways-of-gaining-weight-for-rugby/

Methods for Athletes to Lose Weight

Ways for Athletes to Lose Weight

Rugby Players need a certain amount of body fat to maintain basic functions. However, a higher body fat percentage can negatively affect performance and overall recovery.

Carrying excess weight can negatively affect training and lead to loss of precious muscle through wastage. Plus detract form performance and ability to recover from both the effects pf a game and from injuries.

These 9 weight loss tips are specifically for athletes. They use the latest science-based recommendations to lower body fat while maintaining sports performance.

Point One:  Lose Fat During the Off-Season

It's very difficult to decrease body fat and reach peak fitness at the same time. Making the off season the ideal time to both/either gain and lose weight or better still lose body fat , and gain muscle

That's because to lose fat, you need to eat fewer calories. This can make training feel more difficult and prevent you from performing at your best.

In addition we are trying to educate your body into burning fat for energy at the same time cutting back on the caloric intake.

For this reason, it's best to lose fat in the off-season, when you are not about to compete. If that's not possible, the next best option is to lose fat during less-intense training periods.

Another reason to attempt fat loss in the off-season is that it will give you more time to reach your body fat percentage goals before you start preseason training.. In addition it provides time. That is time that would normally be taken up in rugby training activities and in playing

This is also good because losing weight at a slower rate decreases the likelihood of muscle loss. It also seems to support better sports performance, and tends to do less damage to your mental health as well 

 

Weight loss and Medical Research

Most research agrees that weight loss of 1lb. (0.5 kg) per week is ideal

So our aim as rugby players should be to lose weight in the off-season at a rate of 1lb. (0.5 kg) per week or less and as you will see losing a 1lb a week takes a bit of work and planning.

This will also help to minimise muscle loss while supporting your ability to retain sports performance and in some cases have muscle gains.

 

Second Point: Avoid Crash Diets – and measure yourself

If you cut calories too drastically, your nutrient intake may not support your required strength training and any other proper training and recovery. ( Alternate Sports you may play)

This can increase the risk of injury, illness and over-training syndrome. Making it hard to recover from strength training which in turn induces fatigue and a never ending cycle of non training. Added to this is the risk of catching cold and flu – as you are in a weaker position physically than normal.

The latest sports nutrition guidelines also warn against eating too few calories and reaching a dangerously low body fat percentage. That's because both can disrupt reproductive function and diminish bone health.

The lowest safe recommended body fat percentage is 5% in males and 12% in females. However, these levels are not necessarily best for all types of athletes, so discuss what's best for you with your coach and sports dietitian.

Cutting calories too quickly can also negatively affect your hormone balance and may have an adverse effect on your metabolism.

Decreasing Body fat

To decrease body fat, athletes should eat about 300–500 fewer calories per day but avoid eating less than 13.5 calories per pound (30 kcal/kg) offat-free mass per day.

So if your weigh in at 100kg or 220+ pounds you in theory need to eat/consume 3000 calories per day – (male rugby players)

Those figures assume you are at about 5% body fat – so that is a lean mean rugby machine. (Not many of them are around)

If you have 20% body fat then your calorie intake drops by at least 600calories ( 30cal per 1kg of weight) giving us a calorie intake of 2400 cal – and as we will see cutting back on 2,400 calories for an youth or adult rugby player may be damn hard.

Weight Loss data

Having looked at what we need to eat now lets look at what we need to stop eating or get losing.

So If you weigh in at 100kg or 221 pounds - and you want to lose 20 pounds – and given that it takes a 3,500 calorie loss to reduce by 1 pound We are in trouble.  With a target loss of 20 pounds you will need to lose / burn off / cut back on 70,000 calories

Lets the assume you are reducing your calorie intake by 500 a day in theory you would need 140 days (4.5 months) to lose 20 lbs ( 9kg) . But that would leave you on 1900 calories a day – and my wife east more than that.

Here are the hard questions:

• Could we train weights on 1900 calories a day –
• Would we get sufficient protein to gain muscle mass –
• Would we be getting fat to muscle mass conversion
•  

The answer to these questions is no – in no way could we achieve both Weight loss and muscle gain on 1900 calories a day -

So it needs to be a combination of exercise and calorie reduction to have any real benefit – remembering that muscle is heavier than fat –

It pays to measure yourself.

Weight loss or shape loss – the easiest is shape loss or better still shape gain/movement- ( move the gut to the chest and weigh the same = shape change)

• What do we measure :
• Chest measurements
• Waist measurements
• Calf measurement around the belly of the calf
• Quad measurement normally the belly of the quad when tight/flexed Bicep measurement – when flexed
• Butt or backside around the hips – The fattest point Height and Weight
• Body Mass or fat % levels if available
•  

• If you have the access getting a fat-free mass test , then get your body composition estimated with either a skin fold test or bio-electrical impedance analysis (BIA). – Often at a cost so be aware.

Now we can start balancing weight loss V muscle Gain

We are providing you with weight or strength training programs that will introduce you to weight/strength training on a rugby specific basis – be aware of how (in theory) calories you burn in a weights session – walking , swimming, running, jogging , cycling sessions – do some research on this

We need to consider : Calorie Intake V Calorie output per day or per week

Comment – only weigh yourself once a week or re-measure once a month , do not get mentally paranoid over this it will happen, if you plan it and stick to the plan – with the odd breakdown in the calorie in and calorie out. We all need to stay sane.

 

Point 3: Losing Weight :

Eat Less Added Sugar and Eat More Fibre ( balanced with carbohydrates and Proteing)

Low carbohydrate diet providing less than 35–40% of calories from carbs seem very effective at promoting fat loss.

However, restricting carbohydrates too dramatically is not always best for athletes. That's because it can negatively affect training and overall sports performance.

Aim for a carb intake that's 40% of your daily calories to maximise fat loss. However, consume no less than 1.4–1.8 grams of carbs per pound (3–4 g/kg) each day.

My 100kg rugby player on a diet and looking to lose weight - in theory

He has a 20% Body Fat level – So in reality he should be 85kg – remembering that is with muscle mass and 5% percentage body fat- the ideal player?

( Burst the bubble the average rugby player is between 10 and 12% body fat

His calorie intake should be 3,000 cal less 450 calories because he is at 20% body fat level and he needs to be at 5% - so he needs to eat at least 2,550 calories per day

40% of that needs to be Carbohydrate based

28 – 30% of Protein – add another 10% when weight training

20%  Balance to be Fat ( good fats)

Let us all start by:

Cutting out sugary drinks/food is the healthiest way to reduce your total carbohydrate intake.

To do so, check labels and minimise foods that contain added glucose, sucrose, fructose or any other sugars ending in-ose. Also, avoid cane juice, dextrin, maltodextrin, barley malt, caramel, fruit juice concentrate, fruit juice crystals and any type of syrup.

Instead, increase your intake of vegetables that are high in fibre. These will help keep you fuller for longer, making you feel more satisfied..  Eating less sugar and more fibre can help you reach your body fat goals. Athletes should aim to eat no less than 1.4–1.8 grams of carbs per pound (3–4 g/kg) each day.

 

Point 4:  Build Muscle and Eat More Protein

Refer to these two articles on weights training and use of proteins 

Protein helps with fat loss in several ways.

To begin with, high-protein diets increase feelings of fullness and the number of calories burned during digestion.

High-protein diets also help prevent muscle loss during periods of weight loss, including in well-trained athletes.

In fact, several studies show that eating two to three times more protein per day can help athletes retain more muscle while losing fat.

Therefore, athletes restricting their calories to lose weight should eat between 0.8–1.2 grams of protein per pound (1.8–2.7 g/kg) of body weight per day.   That being said, there's no advantage to exceeding these recommendations.

Consuming more than these amounts can displace other important nutrients, such as carbs, from your diet. This can limit your ability to train and maintain good sports performance.

Higher protein intakes help limit the amount of muscle lost during a period of weight loss. Athletes should aim to consume 0.8–1.2 g/lb (1.8–2.7 g/kg) of protein each day.

 

 

Point 5: The need to Spread Protein Intake throughout the Day

In addition to eating more protein, athletes can benefit from spreading their intake throughout the day. ( Daily food intakes )

In fact, 20–30 grams of protein per meal seems sufficient to stimulate muscles to produce protein for the following 2–3 hours. This is why many scientists believe that a protein-rich meal or snack should ideally be consumed every 3 hours.

Interestingly, studies in athletes show that spreading 80 grams of protein over four equal meals stimulates muscle protein production more than splitting it over two larger meals or eight smaller ones.

A 2-week weight loss study on boxers also found that those who spread their daily calorie allowance over six meals instead of two lost 46% less muscle mass. Eating a snack containing 40 grams of protein immediately before bedtime can also increase muscle protein synthesis during the night. This may help prevent some of the muscle loss expected during sleep.

However, more research in athletes is needed to draw strong conclusions.

Eating 20–30 grams of protein about every 3 hours, including right before bed, may help maintain muscle mass during weight loss.

Protein is not found under the Arches

 

Point 6:  Refuel Well After Training

Eating the right foods after training or competing is very important for athletes, especially when trying to lose body fat.

Proper refuelling is especially important for days with two training sessions or when there are less than eight hours of recovery time between workouts and events.

Athletes following carbohydrate restricted diets should aim to consume between 0.5–0.7 grams of carbohydrates per pound (1–1.5 g/kg) of body weight as soon as possible after a training session.

Eat something as soon as possible – even on the ay home in the car/train/bus

Eating or Consuming 20–25 grams of protein can further speed up recovery and promote protein production in your muscles.

Consuming a good amount of carbohydrates and protein immediately after training can help maintain your sports performance during weight loss.

 

 

Point 7: Get started on your weight/strength training

Individuals attempting to lose weight are often at risk of losing some muscle in addition to fat. Athletes are no exception.   Some muscle loss can be prevented by eating a sufficient amount of protein and avoiding crash diets. However, lifting weights can also help you hold onto muscle.

Research shows that both protein intake and strength-training exercises stimulate muscle protein synthesis. What's more, combining the two seems to produce the greatest effect.

Nevertheless, make sure to speak to your coach before adding any extra workouts to your schedule. This will reduce the risk of over-training or injuries.

Strength-training exercises can help prevent the muscle loss often experienced during a period of weight loss.

 

Point 8. Afterward,:  Increase Calories Gradually

One point to get into the brain is the ideal calorie intake is exactly that and arbitary figure that indicates what we need to eat v the weight we are at and the level of activity that we are participating in.

So once you've reached your body fat percentage goal, it's tempting to quickly start eating more.

However, this may not be the most effective way to maintain your results.

That's because your body can adapt to a restricted calorie intake by adjusting your metabolism and hormone levels.

Researchers believe these adaptations can persist for some time after you re-increase your calorie intake and cause you to quickly regain the lost fat.

A good alternative may be to increase your calories gradually. This may help restore your hormone levels and metabolism better, minimising the weight regain.

Increasing your calorie intake gradually after a period of weight loss may help minimise weight regain.

 

Point 9. Try Some of These Weight Loss Tips

Although weight loss is a widely researched topic, the amount of scientific studies performed on athletes is limited.

Nevertheless, some of the strategies scientifically proven to help non-athletes lose body fat may also benefit athletes.

Therefore, you may find it helpful to:

• • Record your portions: Measuring your portions and keeping track of what you eat is scientifically proven to help you get better results.
• • Drink enough fluids: Drinking liquids before a meal, whether it's soup or water can help you easily consume up to 22% fewer calories at the meal.
• • Eat slowly: Slow eaters tend to eat less and feel fuller than fast eaters. Eating slowly can help you decrease your calorie intake without feeling hungry. For the best results, aim to take at least 20 minutes per meal.
• • Avoid alcohol: Alcohol is a source of empty calories. What's more, alcohol can prevent athletes from properly refuelling after exercise, which can negatively affect future performance.
• • Get enough sleep: Research shows that too little sleep can increase hunger and appetite by 24%. Sleep also plays an important role in athletic performance, so make sure you get enough.
• • Reduce your stress: Having high levels of stress increases cortisol levels, which promotes food cravings and the drive to eat. Mental and physical stress can also prevent proper recovery.
•  

Final Point to consider : Stress, sleep, hydration and alcohol all affect weight loss. Eating slowly and keeping a food journal can also help you lose weight.

http://rugbyacademy.org.au/methods-for-athletes-to-lose-weight/

Maintaining your Nutrition Levels

Maintaining  good  nutrition  principles  through  the  Season

Living and training for rugby union in Australia  as with many  other  parts  of  the  world  the  game of rugby  is  often  played  and  trained  for  in   hot  and  often  very  humid  climatic  conditions.

Naturally,  energy  loss  will  be  more  prevalent  in  these  conditions  than  in  some  other  parts  of  the  world   where  the  game  is  predominantly  played  as  a  winter  sport,  even  though  in  colder  conditions  players  will  still  lose  plenty  of  sweat.

Irrespective  of  where  it  is  played  -­‐  The  game  of  Rugby  Union  is  a  mixture  of  high  intensity  periods  of  play   interspersed  with  lower  intensity  activities  throughout  the  eighty  minutes  of  play  and  good  nutrition  can   make  a  difference  to  performance  levels  of  players  throughout  the game and the  season.

From  jersey  number  one  through  to  twenty  two  the  modern  game  is   now  played  at  a  fast  pace  certainly  faster  than  it was ten  or  more   years  ago  and  is  now  such  a  dynamic  experience  that  players  rely  on   instant  muscle  fuel  sources  to   play  at  high  intensity  over  short   bursts  of  play  over  varying  running  distances  as  well  as  active   aerobic  energy  systems  being  optimized  over  more  sustained  continued  phases  of  play  and  also   during  the  all  important  recovery   phase  post  game.

THIS IS NOT WHAT WE MEAN

Eating for Rugby Union

Some  lower  intensity  activities  such  as  standing,  walking  and  jogging  at  variable  paces  are  also  interspersed  with  more  vigorous  activities  such  as  tackling,  involvement  in  the  contact  zone,  scrummaging,   mauling,  lineout  jumping  and  lineout  lifting  as  well  as  the  normal  kick,  catch,  pass  and  run  activities.

Mental  alertness  is  also  required  so  that  players  are  able  to  make  correct  decisions  under  pressure,  read   and  anticipate  play  and  make  various  tactical  decisions  that  impact  on  a  team  performance.

Because  of  the  ever  increasing  velocity  being  exerted  in  the  contact  zones,  players  need  to  be  strong  and   physically  conditioned  well  enough  to  withstand  the  rigours  of  constant  tackling,  hitting  rucks  and  mauls   as  well  as  scrum,  lineout,  kick  off  and  general  attack  and  defensive  activities.      While  forwards  are  generally  of  higher  muscle  mass  in  tight  five  positions  with  sometimes  a  higher  body   fat  composition  than  the  loose  forwards,  backs  in  the  modern  game  are  also  now  very  strong  and  built  up   physically,  while  the  game  still  allows  for  the  lighter  framed  players  with  the  lower  body  fat  levels  relative   to  body  weight  to  compete  at  all  levels  of  competition.

When  considering  a  diet  that  will  withstand  the  extent  of  a  long  season,  the  dietary  considerations  can  be   broken  down  broadly  for  an  article  of  this  general  nature  into  the  areas  of  training  diet  and  competition   diet.

MORE LIKE THIS   1.Training  Diet:      The  demands  of  training  for  modern  rugby  are  such  that  a  consistent  approach  to  the  adequate  levels  of   fuel  intake  required  is  necessary.   Traditionally  players  have  only  focused  on  fuelling  up  on  a  day  before  a  game  or  only  on  game  day  itself   by  virtue  of  a  pre  game  meal.

However  the  stark  reality  in  the  developing  world  is  that  because  of  a  lack   of  understanding  as  to  what  one  should  be  eating  the  wrong  approach  to  sports  nutrition  is  often  being   applied  and  often  no  such  considerations  are  factored  in  at  all  on  training  and  match  days.      Variety  is  considered  the  spice  of  life  and  it  is  no  different  when  considering  a  good  balanced  approach  to   a  training  diet  for  rugby  union.

When  choosing  foods  to  eat,  priority  should  be  given   to  nutrient  rich  foods  that  best  look  after  the  special   needs  of  training  and  maintaining  health.  Mixing  and   matching  foods  together  and  being  aware  of  the  respective  nutritional  values  is  often  a  good  approach  to   take.      Plenty  of  the  following  are  recommended  to  Rugby   players:

Different  colourful  fruit  and  vegetables  on  a   daily  basis Breads  and  cereals  that  is  pasta,  rice,  oats,   grains,  bread,  breakfast  cereals,  potatoes,  sweet  potatoes,  corn  and  noodles , Low  fat  dairy  products  including  milk  varieties,   yoghurts  and  cheeses . Lean  meats,  skinned  poultry  meats,  fish,  eggs   and  other  protein  rich  foods  such  as  tofu  or  various   pulses  such  as  lentils,  beans  and  baked  beans  healthy  fats  such  as  quality  vegetable  oils,  nuts,   seeds  and  avocado. Fruit  and  low  fat  yoghurt  smoothies  with  added   low  fat  milk,  some  ice  cream  or  skim  milk  powder , Cereal  /muesli  type  energy  bars        All  of  the  above  listed  food  types  will  aid  in  complimenting  a  players  fuel  reserves.

An  understanding  of  what  constitutes  carbohydrate  type  foods  is  important  for  rugby  players  as  carbohydrates  are  really  the  fuel  of  choice  for  regular  training  in  season.  Players  should  attempt  to  base  their   meals  and  snacks  between  meals  around  healthy  carbohydrate  rich  food  sources.  These  will  include  oat   products,  grainy  breads  high  in  fibre,  various  types  of  rice  or  corn  crackers,  pasta,  brown  or  white    rice,   noodles  and  starchy  vegetables  like  potatoes,  yams  and  sweet  potatoes.

2. After  intense  practice  sessions  and  also  matches,  players  should  be  looking  to  add  additional  carbohydrate   rich  food  sources  and  fluid  sources  to  provide  extra  fuel  sources  and  to  generally  aid  in  the  overall  recovery  process  on  a  weekly  basis.

Items  such  as  Bagels,  flour  based  tortilla  wraps,  cereal  bars  and  even  creamed  rice  are  good  options  for   players  to  consider.   Isotonic  sports  drinks  on  top  of  regular  water  intake  may  also  be  useful  in  topping  up  carbohydrate  stocks   during  or  after  trainings,  especially  in  hot  conditions  where  sweat  is  occurring  freely  and  overall  fluid  losses  are  expected  to  be  high.

3. The  issue  of  dehydration  is  certainly  not  understood  well  enough  in  my  opinion  and  as  a  general  rule  players  should  be  educated  by  coaches  and  Managers  to  self  monitor  their  urine  colour  to  ensure  that   maintenance  of  proper  hydration  levels  occur.  Certainly  prior  to  training  ␣  pale  or  clear  urine  is  a  good   sign  while  bright  yellow  or  brownish  colour  urine  release  is  a  sure  sign  you  are  going  into  practice  or  com-­‐ petition  in  a  dehydrated  state  which  will  definitely  affect  performance.    

Good  sources  of  fluid  include  water,  trim  milk,  sports  drinks  and  moderate  amounts  of  fruit  juices.    Lesser   preferred  choices  may  include  carbonated  soft  drinks,  alcohol  and  a  variety  of  energy  based  drinks  so   widely  advertised  these  days  to  attract  people  from  all  walks  of  life.        Protein:         Because  Rugby  is  a  contact  sport,  protein  requirements  are  generally  higher  than  other  sports  not  involving  the  contact  phases.

Resistance  training  and  contact  related  activities  are required  to  be  trained  ON AT LEAST a  weekly  basis  as  that   is  what  the  game  represents  now  so  adequate  levels  of  protein  rich  food  needs  to  be  consumed  to  cater   for  training  adaptations  and  certainly  the  important  recovery  from  games  and  practices.   Foods  that  are  high  in  protein  include  the  lean  meats,  chicken  and  other  white  meats,  fish  varieties,  low   fat  dairy  products  and  eggs.

As  a  general  rule,  Rugby  players  should  try  and   consume  between  1.4  to  1.8  grams of  combined  carbohydrate  and  protein  food  sources   per  kilogram  of  body  weight  per day.  Players  to  tailor  this  amount  to  know  when  they   feel  the  best  but  generally speaking  it  would   not  be  over  2  grams  per  kilogram  of  body   weight  of  a  player  per day.

Whey  protein  supplements  are  now  widely   used  by  Rugby  players  as  an  added  protein   source  and  are  particularly  good  straight  after  a   practice  or  game  and  definitely  make  a  difference  to  muscle  mass  over  time  when  used   regularly.

Fat:   For  Rugby  Union,  a  high  energy  (  calorie/KJ)  intake  is  considered  necessary  to  maintain  body  mass  which  is   relative  to  a  players  size especially  during  growth  and  development  issues  occurring  with  younger  players  or  where  coupled  with  an  intensive  period  of  resistance  training.  While  fat  is  considered  an  energy   cleanse  type  nutrient,  it  will  not  assist  as  a  fuel  which  is  required  for  the  robust  type  of  physical  activity   undertaken  during  the  eighty  minutes  of  a  rugby  game.     In  this  regard,  it  is  wise  for  rugby  players  to  generally  avoid  consuming  high  fat  dairy

found  around  the  world,  fried  foods,  cakes  and  creamy  sauces.   The  type  of  fats  that  may  be  useful  for  rugby  players  to  consider  can  be  found  in  items  such  as  nuts,  good   quality  vegetable  oils/sprays,  various  different  types  of  seeds,  fish,  avocado  and  low  fat  margarine.  Moderation  is  the  key  to  intake  levels  of  fat  not  excess  in  this  area.

Eating  on  Competition  Days:

Competition  day  calls  for  special  preparation  to  see  you  are  ready  and  confident  to  put  the  body  on  the   line  for  the  team.  Eating  to  compete  and  ultimately  win  is  a  strategy  that  well  organized  team  management  structures  create  as  a  priority  for  their  players  to  be  knowledgeable  on.      It  will  generally  be  in  the  second  half  of  games  and  often  in  the  last  quarter  when  depletion  of  fuel  stores   becomes  most  evident  in  players  meaning  that   the maintenance  of  skill  level  can  become  impaired.

Generally  in  the  twenty  four  hours  before  competition,  players  will  have  tapered  their   training  to  rest  cycle  and  look  to  eat  good concentrations  of  high  carbohydrate  type  foods.      The  time  of  competition  during  a  day  determines  the  type  of  eating  pattern  on  match   day.      If  you  have  an  early  afternoon  game,  having  a   normal  breakfast  and  then  a  light  pre  game  snack  /  meal  2 - 3  hours  before  the  game  is  all  that  can  often   be  achieved  especially  if  players  also  have  to  work  in  the  first  half  of  the  day  and  often  travel  varying   distances  to  a  match  venue.     

If  the  start  time  for  your  game  is  mid  afternoon,  then  a  normal  breakfast  followed  by  a  pregame  meal  4   hours  before  kickoff  is  most  suited.      If  the  match  is  in  the  evening,  then  a  normal  breakfast  and  lunch  is  generally  followed  by  a  pre  game  meal   3 - 4  hours  before  match  start  time.     

Examples  of  high  carbohydrate,  low  fat  preevent  meals  may  include Breakfast  cereal,  low  fat  milk  with  fresh  or  canned  fruit  topped  with  a  low  fat  yoghurt  Muffins  or  Crumpets  with  jam  or  honey  Pancakes  with  a  syrup  topping   Toast  plus  baked  beans  or  spaghetti  (  high  fibre  option)  ,Creamed  rice  (  low  fat  milk  option)  , Rolls  or  sandwiches  with  banana  filling , Fruit  salad  and  low  fat  yoghurt   Pasta  with  tomato  or  low  fat  sauce , Baked  potatoes  with  a  low  fat  filling  (  maybe  vegetable  leftovers  or  similar)  , Mashed  potatoes  and  baked  beans  ,Sports  bars  or  cereal  bars  with  a  sports  drink  ,Fruit  smoothie  with  low  fat  milk  and  yoghurt  with  some  ice  cream  , Liquid  meal  supplements

While  these  are  just  some  of  many  such  options,  the  emphasis  is  on  the  athlete  to  be  aware  and  in  tune   with  game  day  requirements  and  understanding  of  why  such  foods  and  fuel  sources  should  be  taken  at  a   certain  time  to  assist  with  game  performance  levels.      Some  small  snacks  can  also  be  taken  if  felt  necessary  one  to  two  hours  before  a  warm  up  routine  begins   but  no  closer  to  game  time  is  generally  advisable  as  food  will  not  digest  properly.

Re Hydration

Ensure  that  hydration  needs  are  not  forgotten  with  plenty  of  water  as   pre  hydration.  Milk  drinks  and  sports  drink  options  can  also  be consumed  at  regular  intervals  with  consideration  to  urine  colour  and  general  feeling  to  be  taken  into  consideration.  Everyone  will  have  a  different  stomach  tolerance  and  again  understanding  and  being  in  tune  elate  better  to  liquid  meal  supplements  than  others  if  a  small  snack  is   felt  necessary,  particularly  if  a  player  is  nervous  or  anxious  prior  to  game   start.

Obviously  during  a  game  and  at  half  time  there  are  opportunities  to rehydrate  with  water  and  isotronic  drinks  with  some  teams  also  using   It is essential that we maintain our carbohydrate  levels  during  the  game.      Each  player  will  have  their  own  routines  in  general  and  based  on  their  individual  needs  and  likes,  which  is  often  fine  tuned  through  experience.  Players  are  encouraged  to  experiment  in  training  periods  to  find  a   plan  that  works  for  them  it  is  an  individual  thing  really no  golden  rules  to  suit  all.

Post  Game  Recovery:

This  is  a  time  that  the  body  is  most  receptive  to  fluid,  carbohydrate  and  other  nutrients  used  in  the  recov-­‐ ery  process.        Some  teams  have  sugar  lollies  on  hand some  players  try  chewing  gum  or  some  low  fat  fruit  muffins,  bananas,  fruit  salad,  chicken  sandwiches  or  similar  are  also  good  in  changing  rooms  post  game.   If  as  a  player  you  are  in  a  team  that  does  not  provide  food  post  game  or  does  not  prioritise  recovery  then   there  is  no  reason  why  some  planning  cannot  accommodate  food/  snack  items  being  brought  to  games  in   gear  bags  to  be  used  post  game  or  post  trainings.

This  sort  of  discipline  often  is  the  difference  between  a   good player and a great player reactive  manner.     One  thing  is  for  sure  though  rehydratying  and  eating  carbohydrate  rich  foods  as  soon  as  is  possible  along with an added  protein  source  at  this  time  is becoming more widely  used  with  rugby  players.      A  sensible  approach  to  alcohol  use  post  game  is  also  advised.   Individuals  serious  about  their  sport  should  ensure  that  if  injured  in  a  game  (  maybe  soft  tissue  or  bruising   type  injuries)   then  no  alcohol  should  be  consumed  for  24 - 48  hours  until  rest  and  ice  have  been  applied   regularly  with  accompanied  compression,  elevation  of  injured  area  and  proper  diagnosis  if  no  improvement  in  injury  status  is  noticed  after  two  days.    This  is  commonly  referred  to  as  the  RICER  formula.

Poor  recovery  after  games  and  trainings  can  often  contribute  to  decreased  energy  levels  on  the  following   days  and  if  injuries  are  present  ␣  slower  repair  of  such  injuries  may  result  as  a  conclusion.

In  summary,  the  following  six  points  can  be  noted:

1.  Enjoy  a  variety  of  nutritious  foods  on  a  daily  basis

2.  Decrease  your  intake  of  foods  high  in  fats  and  oils

3.  Look  after  your  fluid  needs  especially  before,  during  and  after  workouts,

trainings  and  games

4.  Focus  on  high-­‐carbohydrate  foods  and  drinks

5.  Be  responsible  with  alcohol- do not drink if possible

6.  Balance  food  intake  with  your  individual  energy  needs  ␣  spread  your  food  intake  over  the  day  by   increasing  the  number  of  times  that  you  eat  rather  than  the  size  of  your  meals.  Plan  to  eat  5  -­‐6  small   meals  and  snacks  per  day.

By  actually  thinking  about  the  issues  of  good  nutrition,  irrespective  of  where  you  are  playing  your  Rugby  in   the  world,  sensible  options  will  exist  within  local  cuisines  that  can  make  a  difference  for  you  in  your  sporting  involvement.      After  all,  if  the  whole  team  buys  into  the  concept  of  more  healthy  and  specific  eating  patterns,  you  could   just  start  winning  some  games  you  have  maybe  lost  in  the  past  as  a  result.

     

http://rugbyacademy.org.au/maintaining-your-nutrition-levels/

Eating Breakfast is important

  Rugby Players - Why Eat Breakfast?

Reasons and effects.

Breakfast is not only the most important meal of the day, its also quite often the meal most neglected or skipped. Common reasons for not eating breakfast include lack of time, not feeling hungry, traditional dislike of breakfast foods, and the favourite I am dieting.

Breakfast simply means “break the fast”. The average human spends at least six (6) to twelve (12) hours each night in a fasting state. Without fuel, your metabolism or the rate your body burns calories slows. In the morning your body needs energy to rev it up into high gear for the day`s work ahead.  If you skip breakfast, you are likely to concentrate less effectively in the late morning, feel irritable, short-tempered, tired, or weak, or all of the above.

When you choose not to eat breakfast, you body stays in slow gear. In addition  people who skip breakfast often binge later in the day at other meals or eat a high-calorie snack later in the morning to catch up. Breakfast eaters tend to eat less fat during the day, have lower blood cholesterol, more strength and endurance, and better concentration and problem-solving ability.

Breakfast is especially important for children. Children who eat breakfast tend to perform better in school. Those who don`t get breakfast often have difficulty in both concentrating and problem-solving, they also tend to be late or absent  from school more often than the breakfast eaters and experience reduced muscle co-ordination.

Not hungry in the morning?  Well, what time was dinner? Did you have a late evening snack?.  A late dinner or a large bedtime snack can cause you to not feel hungry in the morning. It makes sense to eat more in the morning when there is a full day of activity ahead of you. Instead, we tend to have our largest meal in the evening when we are gearing down for sleep.

A good breakfast should provide up to 1/3 of your total calorie needs for the day. On average, we eat 400 less calories for breakfast than for dinner. If breakfast doesn`t appeal to you in the morning, try eating a lighter dinner earlier in the evening or save half your dinner for breakfast in the morning. If you still aren`t hungry in the morning, start with something small like juice or toast or have a nutritious mid-morning snack later when you are hungry.

So, you say your on a diet. Some people fear eating breakfast will make them hungrier during the day they`ll eat more. Its true that eating breakfast is likely to make you feel hungry throughout the day. Thats because your body is working correctly, you have fuelled your metabolism. Although you may feel as if you are eating all day long, in reality you are probably not. If you are listening to your hunger cues, you are most likely eating more calories throughout the day and will need fewer in the evening hours when you eat an evening meal.

Also, eating smaller meals frequently throughout the day is another way to keep your internal furnace stoked. Mini-meals or “grazing” prevents the drop in metabolism that can come when there are long periods between meals. Your bodies strategy for dealing with food deprivation is to work more efficiently and as a result it burns calories more slowly, making it harder to lose weight.

Not eating breakfast can also cause you to overeat, since the fall in blood sugar often makes you feel ravenously hungry  later. To make matters worse, since your body is in a slowed down state it will not be able to burn those extra calories very efficiently. If you feed your body healthy snacks and meals throughout the day, you are less likely to become famished and stuff yourself as soon as you begin to eat.

Since breakfast is the first and most important meal of the day, choosing the right fuel is important. The best breakfast foods are fruits, juice, lower-fat dairy products, and grain products such as breads, rice, noodles, and cereals. Go easy of breakfast foods higher in fat, and calories such as sausage, bacon, hash browns, doughnuts, croissants,  and omelettes ( its best to limit egg yolks to 3 per week).

Why not start each day with your metabolism in high gear, working to fill you with energy, build new body cells, help you to concentrate effectively and work efficiently, and burn excess fat?  In other words.

SO -  WHY NOT EAT BREAKFAST.

 

http://rugbyacademy.org.au/eating-breakfast-is-important/

Nutrition Tips for Rugby Union

Nutrition for the rugby player

Being an athlete makes great demands on your body. In order to get maximum performance and mileage out of it you must put the best quality fuels and nutrients into it first. Being at school as well adds more stress -

Your sport requires a combination of fitness, strength and power as well as other skills - these aspects of your fitness and training are greatly affected by your diet.  Every athlete who is serious about fine -tuning their performance to reach their full potential should be concerned about what they eat and drink right from the start of the season and throughout the year.

IDEAL TRAINING DIET

-  You require 5  - 6  small meals per day.

-  High in complex carbohydrates, protein and fibre.

-   Protein spread over the day and into the night if you are in training

-  Low in fat, refined sugars and salt.

-  Adequate fluid intake  (water is the best choice).

-A food choices should be nutritious so as to ensure that all required vitamins and minerals are provided.

 

WHAT  DO  YOU  NEED ?

NUTRIENTS.

1.Protein  -  Muscle building,  maintenance and repair of injuries.

2.Fat  -  Energy.

3.Carbohydrate  -  Primary energy source.

4.Vitamins and Minerals  -  to ensure your body functions to maximum efficiency in exercise.

5.Water - To replace fluid losses and help regulate your body temperature.

ENERGY REQUIREMENTS.

Athletes should aim for the following distribution of their total kilojoules:

    *  55%                Carbohydrate.

    *  30% to 35%    Fat.

     *  12 to 15%       Protein.

WHERE DO YOU GET THEM ?

A balanced athlete's diet is based on  (5)  food groups.

• 1.  Breads and Cereals.
• 2.  Fruits and Vegetables.
• 3.   Meat and Substitutes.
• 4.   Mild and Milk products.
• 5.   Fats and Oils.

ENERGY.

An athletes energy intake  ( ie. caloric intake ) should be sufficient to :

• 1.  Reach and maintain your ideal body fat level.
• 2.  Provide for training and competing.

CARBOHYDRATES:

An athlete should aim to be ingesting between  7 - 10 gms of carbohydrate per kg body weight per day.  How many grams of carbohydrate should you be eating?.

70kg body weight x 10gms = 700gms of Carbohydrates

 

500gm  SERVES OF CARBOHYDRATE - LOW FAT OPTIONS.

• Bread and Cereals
• Bread4 slices
• Crumpet2 av.
• Pocket bread2 small
• Pasta -cooked1 1/4 cup
• Brown rice1  1/4 cup
• Untoasted muesli6 tabsp.
• Weetbix/Vitabrits4 biscuits
• All Bran60g  ( 2 bowls )
• Puffed Wheat 60g
• Cornflakes 60g
• Oats -cooked2  1/4 cup
• Oats -raw  3/4 cup
• Lentils1  1/2 cup
• Muffin 1  1/2 av.
• Plain sweet biscuit  8  - 10
• Wholemeal biscuit  7
• Buckwheat pancake  5
• Wholemeal pikelets   6 med sized
• Plain scone    3 av
• Sultana scone    2 av.

 

Dairy Products

• Yoghurt - fruit (skim)  2  tubs
• Yoghurt-plain (skim)   600 gm

Starchy Vegetables

• Corn1 1/3 cups
• Potato    2  med
• Baked beans   2  cups
• Fruit   2 to 3 a  day
• Banana   2  med.
• Fruit Roll-up   4
• Museli Bar    2  1/2
• Dried apricots    9
• Prunes   15 av
• Sultanas   6  tbsp.
• Fruit  finger   3  1/2
• Apple/Orange/Pear      3   av.
• Apricots  12
• Grapes    45  med.
• Peach      6    med
• Strawberries3   1/4 cup
• Watermelon3   1/4 cup
• Mango1   1/2 med

50 GM Carbohydrate Serves Of Beverages And Liquid Supplements.

• Orange juice    600 ml
• Soft drink         500 ml
• Low fat milk      1 litre
• Glucose powder/Glucodin     2  1/2  tbsp
• Polycose /Maximum    2  1/2  tbsp.
• Exceed fluid & electrolyte replacement.  750 ml
• Exceed high carbohydrate source           200 ml
• Exceed Sports Nutrition Supplement      1 can  (237 ml )
• Ensure         1 1/2  cans
• Ensure Plus       1 can ( 264 ml)
• Sustagen Sport    4  tbsp

 

50gm  Carbohydrate Serves -Higher Fat Options.

• Ice cream  4  scoops
• Fruit yoghurt3  00 g
• Chocolate   11 squares
• Flavoured milk  625 ml
• Shortbread biscuit   6  av.
• Chocolate biscuit   4  av.
• Jatz/Plaza saltine   15  biscuits   9g.
• Potato crisps    75 g.
• Meat pie    1 av
• Plain burger    1  medium sized

The following table lists high carbohydrate foods according to their energy levels.  If an athlete is trying to gain weight or has trouble maintaining their weight, they should choose foods from the higher kilojoule list.  If they are trying to lose weight or tend to gain weight easily, they should make more choices from the lower kilojoule list.

Higher Kilojoule                       Lower Kilojoule.

Juices                                       Fresh fruit

dried fruit                                 wholegrain bread

mueslibars                               wholemeal crispbreads

nuts                                          brown  rice

yoghurt                                     wholemeal pasta

milk drinks                                wholegrain cereal

cakes and buns                        raisin bread

mueslis                                     plain popcorn

pancakes and scones.

Most of your intake of carbohydrates should come from complex sources. Simple sugare e.g. sugar, honey , soft drinks, etc, can be used for additional energy but should be acoided before in the two hours before exercise as it may lead to fatigue, dehydration or stomach cramps.  If you need to eat something, try some fruit or a sandwich.

PROTEIN

Protein is required for muscle building but extra (i.e. large serves of meat, dairy products or protein supplements)  is not necessary for athletes.  Lean muscle tissue is increeased by training and perhaps weights along with a balanced low fat, moderate protein diet.  Protein is in bread, cereals, fruit, vegetables and vegetarian products aldo.

Requirements:

2 small serves of meat or the equivalent daily and some dairy products.  Slightly more protein if doing a weights program to gain weight.

Your diet should provide you with :

grams of protein/day (spread over the day)

Protein Serves.

Lean beef      120 gm  ( 1 sml  steak)    31 gms

Skinless chicken     1 av. fillet34 gms

Fish1 sm fillet          19 gms

Eggs2 medium         12 gms

Baked beans1 cup    12 gms

Lentils1 cup               14 gms

Low-fat yoghurt1 tub   10 gms

Milk1 cup                     7 gms

Cheese1 slice              5 gms

Bread1 slice                2 gms

Cereal1 cup                 4 gms

Rice1 cup                     4 gms

Pasta1 cup                   6 gms

Potato1 med                  2 gms

Fruit1 piece/serve          1 gm

N.B  For iron intake:   especially females  - lean red meat  2-3 times per week and include a source of vitamin C at that meal.

Less Desirable Protein Sources:

Fatty meats.e.g.  Sausage, Salami, Frankfurt, Sausage roll, Pie.

Kentucky Fried or BBQ chicken with skin. Crumbed or battered fish.

Full fat dairy products and ice cream.

 Any fried foods.

FOODS HIGH IN FAT.    ( should be limited ).

Butter, margarine, oil , supafry,  dripping,  cream, mayonnaise, peanut butter, cream cheese and avocado.

Fatty meats and poultry, Take-away foods eg.  Pizza , burgers, and cheese.

Pastries, cakes, biscuits, chocolates, ice cream and other full cream dairy products.

Potato crisps and corn chips, savoury snack foods, roasted nuts and olives.

Rich sauces and gravies.

VITAMINS AND MINERALS.

These are required in small amounts for health and atl=hletic performances.  They are provided in the best form by foods from the five (5) food groups.  Large amounts of supplements are not needed and will not improve performance.  If,  however,  you try to survive on Take-away and "empty calorie"  refined foods, you may be deficient in essential vitamins and minerals and it will effect how you train and play e.g. tiredness, illness, more injuries, muscle weakness, cramps.  The answere to this is improve your diet not just take expensive and sometimes harmful supplements - except on medical advice.

A balanced diet with foods from the  5  food groups should provide the athlete with an adequate nutrient intake.  For those with special needs (e.g. a vegan ) a balanced multivitamin/mineral would be the best choice for an athlete.

Best vitamin and mineral sources

Vit C. citrus and tropical fruits and a variety of fruit andvegetables.

B.group. wholegrain bread and cereals, brown rice and pastas,vegemite lean

meats, dairy products, green leafy vegetables.

Vit A. yellow and orange fruit and vegetables, eggs, dairy products,  margarine an oils.

Vit E.- wholegrain bread and cereals, wheatgerm, polyunsaturated fats.

Iron - organ meatw, e.g .  liver, beef and other meats, turkey, chicken, fish

To a lesser extent  -  eggs, green leafy vegetables, breads and cereals, dried fruit, legumes.

Calcium dairy produces,-  Lesser sources  -  fish, dark green vegetables, nut and seeds, wholegrains etc  .

Note that for For Calcium Intake:

Adults. -  500ml (or 400ml .Shape). +200g . yoghurt or 1 slice cheese.

For  Adolescents: 1 litre milk  -   OR    750 ml. Milk and 200g Yoghurt.

FLUID AND ELECTROLYTES.

It is essential to replace fluid losses, from sweating, in practice and competition , or you will become dehydrated. Dehydration leads to fatigue, loss of concentration, nausea and cramps.  In practical terms, you should drink  1-  2 cups of water about 30 minutes before exercise, amall amounts every 20 minutes or so during exercise, and plenty afterwards.  You should record your weight before and after exercise, for every kilogram of weight lost, you should replace it with one litre of water of fluid replacement drink.

The average person requires approximately  6  - 8 glasses of water per day.  All persons involved in regular exercise would require larger amounts of fluid daily due to the greater fluid loss.  It is recommended that people who exercise regularly should drink at least 10 glasses of water daily depending on the type of exercise, duration and environmental conditions.  Always ensure that you are well hydrated before you compete.  Your urine should be almost clear.

FOR TRAINING AND COMPETITION:

Best-   Water

Also- Dilute juices/cordials/electrolyte drinks and glucose polymers

( Exceed/Polycose/ Maximum)

Other times try

Low fat milk drinks, juices, plain soda and mineral waters.

Limit: Flavoured milks,  flavoured mineral water, soft drink and alcohol

TAKE AWAY FOODS

These aren't all bad if you make the right choices when you are forced to eat out ie.

Plain Hamburger with salad on it

Barbecued Chicken  eat without the skin if possible and salad/vegetables

Pasta   -  preferably with vegeterian type / seafood sauce and salad.

Chinese food  - chicken / seafood/meat dishes with vegetables. e.g. Chicken chow mein and boiled rice  ( not deep fried dishes or those in rich sauces. )

Mexican food - Taco/ Burrito/  Enchilada - preferably bean or chicken with salador Chili Con Carne with rice and salad.

Curry    -  Chicken /seafood/vegetable with rice.

PRE - COMPETITION MEAL.

Don't eat a meal closer that  2- 3 hours before a match, as exercise stops digestion.  The meal should be light, easily digested and low in fat and protein  (as they slow digestion and may dehydrate you).  All you really need is carbohydrate and fluid e.g. cereal and low fat milk.

Alternatively a liquid meal e.g. Sustagen, or a low fat fruit smoothie could be used.  Closer to the match only water, fruit or unsweetened juice should be taken.  During the day snacks of fresh or dried fruit, sandwiches, rolls , etc. are recommended.

The meal immediately before competition is a personal choice.  This meal should be satisfying both physically and psychologically therefore the final decision is yours.  Nonetheless, you should try to have a low-fat meal ( fat slows digestion and may lead to discomfort immediately prior to competitio) and it should be based on easily digestable carbohydrates.

SHOPPING AND COOKING TIPS FOR BUSY ATHLETES

TIP # 1 PLAN TIME TO SHOP WELL AND NEVER SHOP WHEN YOU ARE HUNGRY 

*Organize regular shopping trips  -  if there's no food in the house you're unlikely to prepare healthy meals.

*Stock your pantry and freezer with foods that have a long shely life.

*Plan to shop for perishable items weekly eg. fruit and vegetables.

*Shop from a llist so that you spend time and money efficiently - keep a checklist of items you run out of on the fridge or pantry door.

*Read the labels - especially look for a low fat content  eg. grams of fat per 100 grams -   choose items that are   -    <  10%  ( the lower the better ).

* Don’t shop when you are hungry   - you're more likely to be tempted by unnecessary items. !

SAMPLE SHOPPING LIST -STOCKING UP ON GOOD NUTRITION

 Long Life Storage in Cupboard or Pantry.

Milk powder  (skim )

Breakfast cereals, rolled oats

All varieties of pasta and noodles

Rice  - try different types.

Low fat crisp breads, crackers and rice cakes.

Dried beans/lentils e.g. soup mix

Canned beans -e.g. baked/kidney beans, 3 bean mix

Canned fish  e.g. seafood (in water or brine)

Pasta sauces in jars

Canned soups e.g. main meal and vegetable type

Canned vegetables - e.g. corn, tomatoes, mushrooms.

Canned fruit - in water or its own juice is best.

Tomato paste/puree

Spreads - e.g. honey/peanut paste/jam/vegemite

Dried fruit

Raw nuts

Muesli/fruit bars

Potatoes

Herbs, spices and condiments(mustard, chutney etc)

Bottle of good oil e.g. Olive, canola or "Pure and Simple " spray

Sports drinks e.g. Exceed, Sustagen Sport.

FREEZER STORAGE:

Bread , rolls, pita breads, muffins , crumpets.

Pizza bases, large flat breads.

Frozen vegetables - single types or mixed

Reduced fat milk.

Ice-cream or frozen yoghurt(try "Lite" or low fat types)

Meat, poultry and fish.

Short Storage Perishables:

Breads of all types.

Reduced fat milk and yoghurt

Fresh fruit and fruit juices

Fresh vegetables

Meat, poultry and fish Eggs

Reduced fat cheese/cottage cheese/ricotta/Light Philadelphia cheese

Fresh pasta and sauces.

TIP # 2  QUICK AND HEALTHY COOKING IDEAS

Grills and barbecues with vegies or salads.

Choose lean trimmed meats, poultry , fish or seafood - and use minimal or no oil to cook.

Marinate to improve flavour with spices , garlic, honey, wine etc.

Try ready-made kebabs for a change from a " poultry shop" or butcher - under the grill or barbecued.

Keep to a smaller serve of the protein and increase carbohydrate intake with a large serve of potato (e.g. oven or microwave baked in their jackets), corn, rice or noodles.

Frozen vegetables are fine  - as long as you don't over cook them  - look for the mixed vegetable "combos" for variety.

Make sure you include enough carbohydrate when serving salad, by including some of the above either hot or cold e.g. canned corn, pasta or rice salad with low fat dressings- otherwise you need to add bread to the meal.

Include lots of colourful vegetables to provide good sources of vitamins and minerals - dark greens, orange and red types.

Pastas and Casseroles

Make a sauce using a commercial pasta sauce, tinned or pureed tomatoes (add your own herbs and spices) or sometimes a can of soup is a useful start.

Add some protein in the form of chopped meat or chicken (e.g. low fat mince, sliced turkey or trimmed bacon, chicken pieces), canned fish, fresh or canned seafood, or beans ( such as "mexi" or kidney type ) - you may need to cook the meat or chicken first.

Add some sliced or chopped vegies - fresh, fozen or canned.

Serve over cooked pasta or as a filling for big jacket potatoes - remember to look for the variety of filled fresh pastas such as tortellini and ravioli for variety .  Or serve as a chunky casserole with cooked rice or noodles.

Stir - Fry's

Brown some chunks of meat, poultry or seafood in a wok or frying pan using little or no oil.  Add vegetables cut into bite size pieces  or frozen stir - fry combinations.

Add a commercial flavour sachet or sauce mix. or your own combinations of herbs and spices e.g. garlic/ginger etc.

Add rice or noodles that have been cooked and drained.

 

Home made Pizza.

Use a thick bread or scone dough pizza base or even lebanese/ pita breads.

Spread with tomato paste/puree or a pasta sauce commercial brand.

Use low fat toppings , such as lean meat, chicken, turkey , seafood or beans and vegetables  -  perhaps pineapple also.

Sprinkle lightly  with a grated low fat cheese -  over the top and bake or grill.

Further Tips.

Look for low fat recipe books  -  especially those catering specifically to athletes.

Plan a "Cook - a- thon " every now and then  -  on a day off or a weekend e.g. pasta sauces, healthy lasagnes, curries, casseroles.

Cook a double batch , especially if you live alone, and freeze the rest ( perhaps in single serve portions ) for a later date.

http://rugbyacademy.org.au/nutrition-tips-for-rugby-union/