Nutrition and Dietary AdviceNutrition and dietary advice from a professional

Depending on which sport you play, you may face a variety of challenges, possibly relating to your level of fitness, training regimens, sporting seasons etc.

But, if you’re serious about it, following a healthy balanced diet is absolutely essential, and can help you reach peak performance.

Recently a friend of mine, who plays rugby, asked me about suitable foods for his training, and specifically about protein intake for muscle building.

So, for the benefit of others also interested in this subject, here are a few pointers.

A healthy diet should consist of:

• At least 5 portions of fruit and vegetables daily.
• Plenty of starchy carbohydrate foods, particularly high fibre varieties.
• Small amounts of protein.
• 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.

Training diet

According to Sports Dietitians of Australia the training diet of a rugby player should be:

• High in energy to help with muscle gain - eat three meals and regular snacks everyday.
• 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 exercise performance, recovery from training, and muscle gain.
• 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. If you’re interested in finding out your individual protein requirements, check out DISEN.
• Meals should also be low in fat - try to avoid too much margarine, fatty meats, high fat takeaway and snacks, fried food and creamy sauces.
• Include at least 5 servings of fruit & vegetables each day - necessary for preventing illness, building muscles and repairing injury.
• Alcohol can lead to poor recovery, slow repair of injury, and contribute to excess weight. If you drink alcohol do so in moderation.

Fluid requirements

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 liters 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.

Eating pre-event

• 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.

Recovery

Drinking and eating carbohydrate rich foods as soon as possible after the game will help you recover more quickly. It’s important to start refueling as soon as you can post game.

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

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

For more information check out:

• Dietitians in Sport and Exercise Nutrition
• Sports Dietitians Australia

Please note, I am not a sports dietitian, this advice is intended to be a guide only. For advice relating to your individual sporting needs, please contact an Accredited Sports Dietitian.

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