2. Dietary advice

RUGBY NUTRITION

A NORMAL healthy diet should consist of:

• At least 5 portions of fruit and vegetables daily.
• Plenty of starchy carbohydrate foods, particularly high fibre varieties ( porridge oats , potatoes , rice )
• Small regular amounts of quality protein ( meat , fish , eggs , milk )
• Small amounts of low fat dairy products.
• A reduction in the amount of fat, fatty foods, and sugary foods eaten.
• Plenty of fluids throughout the day , avoiding a lot of soft drinks

• Be high in energy to help with strength & muscle gain- eat three healthy meals and regular healthy snacks everyday.
• Be high in carbohydrate rich foods- breakfast cereal, bread, muffins, crackers and crisp breads, muesli bars, rice, pasta, potatoes, fruit, smoothies. These should form the basis for most meals and snacks. This will help with exerciseperformance, recovery from training, and muscle gain.
• Be moderate in protein rich foods- meat, poultry, fish, dairy products, beans, peas, lentils, unsalted nuts. There is no need to eat masses of extra protein to "bulk up." Remember protein rich foods are not the main source of energy for exercise. In most cases the amount of protein required can be achieved simply by following a balanced healthy diet, which contains sufficient carbohydrate.
• Make sure meals are low in saturated fats- try to avoid too much margarine, fatty meats, high fat takeaway and snacks, fried food and creamy sauces. Alternatively use Olive Oil & have at least one portion of oily fish ( salmon , tuna , mackerel , anchovies etc ) per week.
• Include at least 5 servings of fruit and vegetables each day- necessary for preventing illness, building muscles and repairing injury.

As with any intense activity, rugby players can lose considerable amounts of fluid during a game. This can in turn have detrimental effects on concentration and coordination. So, how can you stay hydrated?

• Most people need 1.5-2.0 litres of fluid per day, plus whatever they lose during exercise.
• Get into the habit of drinking a glass of water with all meals and snacks.
• 2 hours prior to an event drink 500-600mls of water, or sports drink.
• During exercise drink 150-200mls every 15-20 minutes, if possible.
• After exercise try to replace losses within the first 2 hours of recovery.

• Eat extra carbohydrate and drink plenty of fluid, 24 hours prior to the game.
• Have your last meal 3-4 hours before the game, for example pasta with a tomato based sauce, and lean meat, chicken, or fish; or a baked potato with tuna, or chicken.
• Have a light snack 1-2 hours before.

Drinking and eating carbohydrate rich foods as soon as possible ( within 20 mins ) after the game will help you recover more quickly. It's important to start refueling as soon as you can after training or a game. Have a protein rich meal or protein shake within 1 hour of finishing a game or training session too .

Opt for high carbohydrate, low fat snacks, such as:

• Sandwichwith low fat or cottage cheese, ham, chicken , turkey , tuna, boiled egg, or jam and peanut butter
• Bananas
• Fruit muffins, or pancakes
• Bowl of cereal or porridge with low fat milk
• Cereal bars
• Fresh fruit, and a low fat yoghurt
• Dried fruit
• Low fat cereal bar
• Fig rolls
• Sports drink
• Fruit smoothies