Showing posts with label rehydration. Show all posts

Tuesday, 21 September 2021

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/

Dehydration and Rehydration for Rugby

Dehydration and Rehydration

What do you - the athlete need to understand

In simpler terms - dehydration is being thirsty and doing something about it before you die.

The Rule of thumb in hot and humid climates is - When you fell thirsty it is too late - you are already dehydrating - water and fluids need to be taken constantly - when ever a sports person is given the opportunity to drink they must do so - every 12 minutes is ideal -

Rugby players in hot climates must understand that both dehydration and the depletion of the body's carbohydrate stores are two factors that will limit your ability to exercise and in turn reduce the your ability to maintain or improve fitness and to improve your skills levels.

Dehydration

Sweating is the way in which the body maintains its core temperature at 37 degrees centigrade. Any higher than that results in the loss of body fluid and electrolytes (minerals such as chloride, calcium, magnesium, sodium and potassium) and if unchecked will lead to dehydration and eventually circulatory collapse and heat stroke. The effect of fluid loss on the body is as follows:

% body weight lost as sweat

Physiological Effect 2%

Impaired performance 4%

Capacity for muscular work declines 5%

Heat exhaustion 7%

Hallucinations 10%

Circulatory collapse and heat stroke

Reference: "The Maintenance of Fluid Balance during Exercise", International Journal of Sports Medicine, vol. 15(3), pp. 122-125, 1994

The use of Electrolytes

Electrolytes serve three general functions in the body:

•many are essential minerals

•they control osmosis of water between body compartments

*they help maintain the acid-base balance required for normal cellular activities

The sweat that evaporates from the skin contains a variety of electrolytes. The electrolyte composition of sweat is variable but comprises of the following components:

•Sodium

•Potassium

•Calcium

•Magnesium

•Chloride

•Bicarbonate

•Phosphate

•Sulphate

A litre of sweat typically contains 0.02g Calcium, 0.05g Magnesium, 1.15g Sodium, 0.23g Potassium and 1.48g Chloride. This composition will vary from person to person.

What is Glucose

Carbohydrate is stored as glucose in the liver and muscles and is the most efficient source of energy as it requires less oxygen to be burnt than either protein or fat. The normal body stores of carbohydrate in a typical athlete are:

•70kg male athlete - Liver glycogen 90g and muscle glycogen 400g

•60kg female athlete - Liver glycogen 70g and muscle glycogen 300g.

During hard exercise, carbohydrate can be depleted at a rate of 3-4 grams per minute. If this is sustained for 2 hours or more, a very large fraction of the total body carbohydrate stores will be exhausted and if not checked will result in reduced performance.

It needs to be said that Recovery or repletion of the muscle and liver glycogen stores after exercise will normally require 24-48 hours for complete recovery.

During exercise, there is in an increased uptake of blood glucose by the muscles and to prevent blood glucose levels falling the liver produces glucose from the liver stores and lactate.

Consuming carbohydrate before, during and after exercise will help prevent blood glucose levels falling too low and help maintain the body's glycogen stores. Many athletes cannot consume food before or during exercise and therefore a formulated drink that will provide carbohydrate is required.

What is Rehydration

Fluid absorption - the bodies ability to retain and use the fluid taken in by an athlete

Two main factors affect the speed at which fluid from a drink gets into the body:

•the speed at which it is emptied from the stomach

•the rate at which it is absorbed through the walls of the small intestine

The higher the carbohydrate levels in a drink the slower the rate of stomach emptying. Isotonic drinks with a carbohydrate level of between 6 and 8% are emptied from the stomach at a rate similar to water. Electrolytes, especially sodium and potassium, in a drink will reduce urine output, enable the fluid to empty quickly from the stomach, promote absorption from the intestine and encourage fluid retention.

Reference: "The Effect of Different Forms of Fluid Provision on Exercise Performance", International Journal of Sports Medicine, vol. 14, p. 298, 1993)

What's wrong with water?

Drinking plain water causes bloating, suppresses thirst and thus further drinking. Water is often a poor choice where high fluid intake is required. Water contains no carbohydrate or electrolytes.

Calculating personal fluid needs

During an endurance event, you should drink just enough to be sure you lose no more than 2% of pre-race weight. The same applies to rugby players that train in Australian climates (normally pre-season) This can be achieved in the following way:

•Record your naked body weight immediately before and after a number of training sessions, along with details of distance/duration, clothing and weather conditions that were in place during the training or sports session.

*Add the amount of fluid taken during the session to the amount of weight lost - 1 kilogram (kg) is roughly equivalent to 1 litre of fluid

*After a few weeks you should begin to see some patterns emerging and can calculate your sweat rate per hour

*Once you know what your sweat losses are likely to be in any given set of environmental conditions, you can plan your drinking strategy for any particular event

The benefit of Sports Drinks

There are three types of sports drink each of which contain various levels of fluid, electrolytes and carbohydrate.

Type and Content

Isotonic

Fluid, electrolytes and 6 to 8% carbohydrate

Hypotonic

Fluids, electrolytes and a low level of carbohydrate

Hypertonic

High level of carbohydrate & fluids

The osmolality of a fluid is a measure of the number of particles in a solution. In a drink, these particles will comprise of carbohydrate, electrolytes, sweeteners and preservatives.

In blood plasma the particles will comprise of sodium, proteins and glucose. Blood has an osmolality of 280 to 330mOsm/kg. Drinks with an osmolality of 270 to 330mOsm/kg are said to be in balance with the body's fluid and are called Isotonic.

Hypotonic fluids have fewer particles than blood and Hypertonic have more particles than blood.

Consuming fluids with a low osmolality, e.g. water, results in a fall in the blood plasma osmolality and reduces the drive to drink well before sufficient fluid has been consumed to replace losses.

Which is most suitable?

Isotonic - quickly replaces fluids lost by sweating and supplies a boost of carbohydrate. This drink is the choice for most athletes - middle and long distance running or team sports. Glucose is the body's preferred source of energy therefore it may be appropriate to consume Isotonic drinks where the carbohydrate source is glucose in a concentration of 6% to 8% - e.g. High Five, SiS Go, Boots Isotonic, Lucozade Sport.

Hypotonic - quickly replaces fluids lost by sweating. Suitable for athletes who need fluid without the boost of carbohydrate e.g. jockeys and gymnasts.

Hypertonic - used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores. In ultra distance events, high levels of energy are required and Hypertonic drinks can be taken during exercise to meet the energy requirements. If used during exercise Hypertonic drinks need to be used in conjunction with Isotonic drinks to replace fluids.

Want to make your own?

Isotonic - 200ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled

Hypotonic - 100ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.

Hypertonic - 400ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.

Food for thought

In a trial conducted by scientists in the city of Aberdeen Scotland it was determined that a 2% carbohydrate-electrolyte drink provided a more effective in combating exercise fatigue in a hot climate when compared to a 15% carbohydrate-electrolyte mixture.

Reference: Galloway SDR & Maughan RJ, The effects of substrate and fluid provision on ermoregulatory and metabolic responses to prolonged exercise in a hot environment. Journal of Sports Sciences, Vol 18, No5, pp339-351

Seven Rules of Hydration

1.The rate of passage of water from your stomach into your small intestine depends on how much fluid is actually in your stomach. If there is lots of water there, fluid flow from stomach to intestine is like a springtime flood; if there is little water, the movement resembles a lightly dripping tap. Therefore, to increase stomach-intestinal flow (and overall absorption of water) you need to deposit a fair amount of liquid in your stomach just before you begin your exercise. In fact, 10-12 ounces of fluid is a good start. This will feel uncomfortable at first, so practice funneling this amount of beverage into your "tank" several times before an actual competition.

2.To sustain a rapid movement of fluid into your small intestine during your exertions, take three to four sips of beverage every 10 - 12 minutes if possible, or five to six swallows every 15 minutes.

3. If you are going to be exercising for less than 60 minutes, do not worry about including carbohydrate in your drink; plain water is fine. For exercise that is more prolonged you will want the carbohydrate

4. Years of research have suggested that the correct concentration of carbohydrate in your drink is about 5 to 7%. Most commercial sports drinks fall within this range, and you can make your own 6% drink by mixing five tablespoons of table sugar with each litre of water that you use. A bit of sodium boosts absorption; one-third teaspoon of salt per litre of water is about right. Although 5 to 7% carbohydrate solutions seem to work best for most individuals, there is evidence that some endurance athletes can fare better with higher concentrations. In research carried out at Liverpool John Moores University, for example, cyclists who ingested a 15% maltodextrin solution improved their endurance by 30 per cent compared to individuals who used a 5% glucose drink. The 15% drink also drained from the stomach as quickly as the 5% one, though many other studies have linked such concentrated drinks with a slowdown in water movement.

5.A 6% "simple sugar" drink will empty from your stomach at about the same rate as a fancy 6% "glucose polymer" beverage, so do not fall for the idea that the latter can boost water absorption or enhance your performance more than the former, and don't pay more for the glucose-polymer concoction.

6.Contrary to what you have heard, cold drinks are not absorbed into your body more quickly than warm ones. However, cold drinks are often more palatable than warm ones during exercise, so if coldness helps you to drink large quantities of fluid while you exert yourself, then keep your drinks cool.

7. Swilling drinks during exercise does NOT increase your risk of digestive-system problems. In actuality, most gut disorders that arise during exercise are caused by dehydration, not from taking in fluid. Dehydration induces nausea and discomfort by reducing blood flow to the digestive system, so keep drinking

Water Intoxication

Intracellular fluid and interstitial fluid have the same osmotic pressures under normal circumstances. The principal cation inside the cell is K+ (Potassium), whereas the principal cation outside is Na+ (Sodium). When a fluid imbalance between these two compartments occurs, it is usually caused by a change in the Na+ or K+ concentration. Sodium balance in the body normally is controlled by aldosterone and ADH (antidiuretic hormone). ADH regulates extracellular fluid electrolyte concentration by adjusting the amount of water reabsorbed into the blood by the distal convoluted tubules and collecting tubules of the kidneys. Aldosterone regulates extracellular fluid volume by adjusting the amount of sodium reabsorbed by the blood from the kidneys that directly affects the amount of water reabsorbed from the filtrate.

Certain conditions, however, may result in an eventual decrease in the sodium concentration in interstitial fluid. For instance, during sweating the skin excretes sodium as well as water. Coupled with replacement of fluid volume with plain water, these conditions can quickly produce a sodium deficit. The decrease in sodium concentration in the interstitial fluid lowers the interstitial fluid osmotic pressure and establishes an effective water concentration gradient between the interstitial fluid and the intracellular fluid. Water moves from the interstitial fluid into the cells, producing two results that can be quite serious:

*The first result, an increase in intracellular water concentration, called over hydration, is particularly disruptive to nerve cell function. In fact, severe over hydration, or water intoxication, produces neurological symptoms ranging from disoriented behaviour to convulsions, coma, and even death.

*The second result of the fluid shift is a loss of interstitial fluid volume that leads to a decrease in the interstitial fluid hydrostatic pressure. As the interstitial hydrostatic pressure drops, water moves out of the plasma, resulting in a loss of blood volume that may lead to circulatory shock.

http://rugbyacademy.org.au/dehydration-and-rehydration-for-rugby/