Six Nations, fit nations
With the 6 nations over, all those regular trips to the local pub(or game if you were lucky)might have taken a toil on your body. Others among you may be inspired to hit the gym to work on your rugby player physique. Either way you will benefit from some nutritional advice, whether you’re trying to counter-attack the effect of those pints or trying to fuel your body for a good training session. Rugby players, like any athletes, rely on a well balanced diet to kick off their training regime. That means not avoiding any food groups. A healthy diet is made up of carbohydrates, protein and fat but getting the balance and timing right is the secret to success.
Carbohydrates provide our body with our main source of fuel so it is essential that we eat enough. Her are some tips to ensure that you hit the mark.
- Include a source of starchy carbohydrate like potatoes, bread, pasta, breakfast, noodles and breakfast cereals with each meal.
- Add fruit to meals to bulk them up, for example add fruit to breakfast cereals or yoghurts, or have a piece of fruit for your desert.
- Make a smoothie as a quick and convenient snack by combining fruit, yoghurt and fruit juice.
Protein is needed to help your body become strong and lean. There is however, a limit to the amount of protein your body needs so protein shakes are not going to give you the muscles of a top rugby player. Instead it’s important to get the balance right between the amount of carbohydrates and protein you consume.
Good sources of protein include chicken, turkey, beef, fish, eggs, milk, cheese, nuts, peas, beans and lentils. Try including a source of protein at each meal.
Fat is important as it is a rich source of calories, but some fats are better than others. Choose oily fish, olive oil, nuts and seeds and show biscuits, cakes and chocolate the red card.
Fluids are essential for any successful training session. During exercise you lose fluid as sweat so it is vital to keep hydrated before, during and after a session. Here are some tips to help you stay refreshed.
- Drink 500ml of fluids before a session.
- Always take a drink to training and drink regularly during your workout.
- Replenish your fluids afterwards.
Meal structure: You need to use it or lose it; there is no point in eating a well balanced diet if you’re eating at the wrong time. Getting the timing of your meals and snacks right, is essential if you’re going to get the most out of all those beneficial nutrients.
Pre-exercise meals should be eaten 2-3 hours before and should be carbohydrate rich and contain some lean protein.
- Spaghetti bolognaise.
- Baked potato with tuna or beans.
- Beans on toast.
- Brown bread roll or sandwich filled with lean meat like chicken and salad.
Pre-exercise snacks should be eaten 1 hour before, some good examples include…
- Breakfast cereal with low fat milk and fruit.
- Fruit smoothie.
- Soup and bread.
- Banana sandwich.
Refuelling post-training: Getting some carbohydrate into you soon after a session is vital to replenish the lost glycogen. Some snacks to bring with you to eat straight afterwards are…
- A yoghurt drink and banana.
- Sandwich filled with lean meat or egg.
- Cereal bars.
Whether you’re a player or spectator you will benefit from turning over a new diet leaf. Sometimes it can be hard to find the willpower to get to the gym so if you’re having trouble getting motivated why not find a wing-man to help you on your way. Often having a team-mate can prop you up and move you forward.
Crouch out of the way if you’re friends are tempting you to the pub.
Touch base with your diet plan and exercise regime weekly to ensure that you are still on track.
Pause before you eat those biscuits, crisps or cake, they’re not going to help you achieve your goals.
Engage with regular training sessions.
