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/

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/

PRE-MATCH DAY NUTRITION for Rugby

PRE-MATCH DAY NUTRITION  DO

• Pay particular attention to hydration – drink at least 3 litres of water per day
• Follow healthy eating guidelines e.g. 5 daily portions of fresh vegetables and fruit, reduce salt, saturated fats and sugar intake
• Taper your training right down so you are fresh for match day
• Aim to eat 5-6 g of carbohydrates per Kg of body weight in the lead up to the game
• Choose carbohydrates from mixed sources and make sure they are slow release (low glycaemic index “GI”) foods such as wholemeal or granary breads and porridge
• Spread your intake out over the whole day

DON’T

• DON’T over-eat carbohydrates. Adequate glycogen stores are great - carbohydrate loading is not
• DON’T eat all your carbohydrates in the evening meal – spread them out through the day

DON’T forget about protein and ‘good’ fats - keep to mixed meals DON’T drink alcohol   MATCH DAY NUTRITION, Any new nutritional strategies must be tried in training and assessed before considering their use in a match.  Match day is not the time to experiment. PRE-MATCH NUTRITION DO

• Consume a substantial meal comprising unrefined carbohydrates and some protein 4-5 hours before the game e.g. chicken breast with vegetables and pasta, whole wheat spaghetti bolognaise, poached eggs on wholemeal toast with baked beans
• Consume your last solid food 2 hours before the match; have liquid foods after this
• Make sure all carbohydrates consumed before the match are unrefined carbohydrates
• Weigh yourself before the warm up without your kit on (so that after the match you can calculate how much fluid you have lost)

  DON’T!

• DON’T make any changes to match day nutrition without having practised them before in training
• DON’T eat refined or sugary carbohydrates before the game

  DURING THE MATCH DO

• Consume 30g of liquid carbohydrates during warm up and again at half time. Make sure this is around 7% solution. That means 35g of powder to 500ml water. Or approx 500ml of a sports recovery drink
• Sip this at any opportunity (injuries, stoppages etc). This helps with energy levels during the second half and also helps recovery

   DON’T!

• DON’T eat solid carbohydrates during the match (e.g. jelly babies, jaffa cakes). Liquid is more easily absorbed, has less potential to upset digestion and helps hydration.

  POST-MATCH NUTRITION DO             

• Weigh yourself after the match, without kit
• Replace each 1kg of weight lost with 1 litre of water, mixture of fruit juice and water, or isotonic drink (e.g. a sports recovery drink) over the next 3-4 hours
• Start replacing lost glycogen with high GI foods as soon as possible
• Aim for 0.75 grams of carbohydrates per kg of body weight (75g for a 100kg athlete) immediately after the game, then again 1 hour later, then 1 hour after that

 

• Drinks are best for this initially then real food afterwards - and After 2 hours switch back to lower GI carbohydrates

  DON’T!

• DON’T drink alcohol until properly hydrated, take it easy when you do. Alcohol impairs muscle development if drunk in excess and also makes any soft tissue injury much worse by increasing inflammation.
• DON’T drink caffeine until properly hydrated
• DON’T forget about protein, tired fatigued muscles need building blocks as part of proper recovery

http://rugbyacademy.org.au/pre-match-day-nutrition-for-rugby/

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/