Showing posts with label supplementsandrugby. Show all posts

Tuesday, 21 September 2021

Protein Types for Rugby Players

Supplement Low Down... Protein Powders

The range of protein supplements available can be quite confronting... caseinate, whey protein concentrate, whey protein isolate, egg albumin & more recently hydrolysed proteins as well as a wide range of individual & combination amino acid supplements. Protein supplements can be broadly classified according to their nutrient profile as either providing protein only (as a single protein source or a protein blend i.e. combination of several proteins) or a combination of protein & carbs with or without a range of proposed performance boosters such as creatine, specific amino acids & fat metabolisers. Protein‐only supplements are typically 90% protein by weight, while those with added carbs can vary markedly with protein varying from as little at 10‐15 g per 100 g powder, to ≥50 g. Use the guide below to better interpret the list of ingredients of commercially available protein powders.

Which protein supplement is best?

Whey Protein ‐HBV protein that is rapidly digested, comprising ~20% of the protein in milk. Whey is rich in branched chain amino acids, especially leucine, the amino acid primarily responsible for stimulating protein building. Whey protein can also be quite filling, alluding to a potential role in fat loss as well as muscle gain.
Casein or Calcium Caseinate ‐HBV protein that makes up ~80% of the protein in milk. Casein clots in the acidic environment of the stomach, slowing digestion & delivery of amino acids to the body.
Soy Protein ‐HBV, rapidly digested protein. Some research suggests it may be preferentially utilised by the internal organs. As with whey, available as both a soy concentrate & soy isolate. Often used in mixed protein supplements, as well as protein bars as it is cheaper than whey.

Egg Albumin ‐The go‐to high quality protein source for supplements before the emergence of much cheaper dairy derived whey & casein proteins. A HBV protein source free of fat & carbohydrate.

While the addition of carbs to a protein supplement doesn’t appreciably influence muscle building or breakdown, it does help meet other nutrition goals, especially if consumed in the post‐exercise period when restoration of energy reserves is a priority. The inclusion of other proposed ergogenic ingredients may do little else but add unnecessary expense to the product. Even for ingredients with proven performance potential such a creatine monohydrate, intake of these products may be best prescribed in isolation (i.e. pure creatine monohydrate supplement), rather than as part of a ‘one stop shop’ protein powder where individual dosing of active ingredients is not possible.

Safety

Debate continues on the health implications of high protein diets. Furthermore, health concerns have been raised about an overemphasis on protein derived from protein supplements. A report out of the USA on popular bodybuilding protein shakes suggests that regular intake (three servings a day) may result in exposure to heavy metals exceeding health guidelines. Taken together, athletes are advised to firstly consider their intake of protein from whole foods, emphasizing the inclusion of small amounts of HBV protein at most meals & snacks throughout the day, to achieve both protein & other nutrient needs. When the convenience of protein supplements outweighs the cost, intake should be restricted to 1‐2 serves a day at times when the ingestion of rapidly digested HBV proteins is beneficial, such as the immediate post‐exercise period. Individual doses should be limited to an intake of no more than 20‐30 grams.

Take home message

The decision to use a protein supplement should only come after consideration of several factors including an athletes training load & goals, lifestyle commitments, daily energy requirements, existing meal plan, appetite post‐exercise, & available finances. Current evidence indicates WPI offer benefits for athletes attempting to increase muscle mass. The selection of carbohydrate containing protein supplements may be warranted in some situations. HBV protein‐rich foods that contain valuable amounts of other essential nutrients should be a priority when attempting to optimise nutrient intake. However, protein supplements may be of value when the delivery of rapidly digested proteins is a priority, such as the immediate post‐exercise period. Liquid protein shakes may be particularly appealing to athletes who lose their appetite after exercise. These products are also convenient when portable nutritional support is required. At other times, wholesome protein rich foods should be a priority, such as an omelette at breakfast, cold meat & cheese on sandwiches or fat trimmed, beef, skinless chicken or seafood at dinner.

http://rugbyacademy.org.au/protein-types-for-rugby-players/

Power of Protein for Rugby Players

The Power of Protein...

There is no other nutrient that has captured the imagination of athletes more than protein. Recent interest in the virtues of protein for both fat loss & muscle gain has ensured rugby athletes have taken a keener interest in their protein intake. This heightened interest has also stimulated a flourishing protein supplement industry which has been very cleverly marketed. Given this, it shouldn’t come as a surprise that protein & amino acid supplements remain some of the most popular dietary supplements among rugby athletes.

Protein needs of rugby athletes... Is supplementation warranted?

There is now little doubt that hard training rugby athletes have higher protein needs than their sedentary counterparts, perhaps 50‐100% greater than dietary guidelines advocated for the general public. To the ill‐informed, this may be justification enough to support the use of protein & amino acid supplements. However, because athletes generally have a generous appetite & protein is so widely distributed in the meal plan, most rugby athletes easily achieve their elevated daily protein intake targets.

Generic dietary guidelines are unlikely to offer insight into optimisation of dietary protein intake to support functions pertinent to hard training rugby athletes including repair of muscle damage & stimulation of muscle building. Rather, consideration should be given to the nutritional value of the protein & its distribution throughout the day if these functions are to be optimised.

Protein quality & timing

The nutritional value of proteins varies markedly depending on their amino acid profile & digestibility. Animal sourced proteins such as that from dairy foods, eggs & most meats are considered high biological value (HBV); that is, they contain large amounts of essential amino acids in a form that is readily digested. Amongst plant based foods, isolated soy protein is also considered to be of high value, so long as its anti‐nutritional factors are removed. While there are a large number of amino acids derived from the foods we eat, it is only the essential amino acids (ones our body cannot make itself & thus must come from the diet) that are required to facilitate many of the functions important to rugby athletes.

The individual amino acids produced during the metabolism of dietary proteins serve as both a substrate for building other dietary proteins as well as a trigger for activating various metabolic processes. Amongst athletes interested in muscle building, amino acids, & specifically leucine, play a critical role in stimulating muscle protein synthesis. The leucine content of foods varies markedly but some foods are naturally high in leucine, including milk & meat proteins. Financial support of the diary industry has facilitated significant research into the value of diary proteins. Dairy protein is compromised mainly of casein (80%), with smaller amounts of whey (20%). It is the whey protein which is particularly high in leucine. Not only is whey high in leucine but it’s also digested at a much faster rate than casein, ensuring blood leucine levels peak soon after ingestion, turning on the protein synthetic machinery responsible for building muscle. Recent research suggests that the combination of a HBV protein rich in leucine that is rapidly digested results in more favourable muscle building compared to other proteins.

Amongst HBV protein‐rich foods like meats & dairy, an individual protein serve of ~20‐25g has been shown to maximally stimulate protein building, with amounts in excess merely stimulating protein oxidation & thus offering no further benefit. Strategic selection of specific foods or combinations of different foods at meals & snacks throughout the day will not only result in optimisation of protein intake but also contribute to achieving other essential nutrient needs. For example, each of the following selections provides 20‐30g of high quality protein without the need for special dietary supplements...

Breakfast - Whenever you get up

3 egg omelette · Bowl of cereal with 250 ml of milk plus a tub of yoghurt ·

Fruit smoothie with 250 ml low fat milk, fruit, honey & 30g skim milk powder

Snack - 10am

White bread sandwich, protein bars, fruits,Small tin of tuna on crackers with 1-2 slices cheese

Lunch · 12 midday

60 g ham with 2 slices of cheese on sandwiches with salad

Snack - pre training 3 to 4pm

White bread sandwich, protein bars, fruits. 2 tubs of flavoured yoghurt

Dinner · 6pm

120 g piece (raw) of fat trimmed beef, skinless chicken or seafood

Snack · 10pm

High Protein Smoothie.

Recent research suggests there may be advantages to the inclusion of these HBV proteins in the acute post‐exercise period when the body has a heightened sensitivity to dietary protein. While less is known about optimisation of protein intake outside of the immediate post‐exercise period (upwards of 3 hours after exercise), it makes good sense to include a small serve of protein rich food at all meals & snacks throughout the day, as described in the examplesabove.

How do We Cook...

PAN‐FRYING OR GRILLING STEAK, LAMB/PORK CHOPS, CHICKEN BREAST

Preheat the cooking surface such as a frying pan or grill to a high heat. Trim all visible fat; if cooking chicken breast remove the skin
Place the meat or chicken in the pan or under the grill (without oil) – you should hear a loud sizzle. If the cooking surface is not hot enough the meat or chicken will not stick. When it is sealed, it will easily lift from the cooking surface. If juices start to run from the meat, then you know the pan wasn’t hot enough
Cook meat or chicken without touching or turning until the juices rise to the surface of the cooked side
Turn meat or chicken & cook 1‐2 minutes until cooked to your liking

Test steak to see if it is cooked to your liking by pressing it with a pair of tongs, but do not cut the meat, as this causes the juice to escape. Rare steaks feel springy, well‐done steaks feel firm.

GUIDE:

2.5cm thick steak... 3 mins each side cooked to rare 4 mins cooked to medium 5 mins well done

STIR‐FRYING BEEF, LAMB, PORK OR CHICKEN

Slice meat or chicken across the grain. Slicing in this way ensures that the cooked meat is tender
Heat a wok or frying pan over a high meat for at least 4 minutes or until the pan is very hot
Spray pan with cooking oil spray
Add meat or chicken & stir‐fry (Stir quickly with a heat proof spatula) until brown on all sides 5. Do not cook the meat through at this point as you will probably add other ingredients to the pan & continue to cook the stir fry

TIPS:

When purchasing meat choose lean cuts· Cut off any excess fat before cooking· Remove chicken skin from chicken before cooking ·

Non‐stick cookware is a way to reduce the use of fat when cooking, no oil or just a light spray with a cooking oil spray is all that is needed.

http://rugbyacademy.org.au/power-of-protein-for-rugby-players/

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/