Nutritional Information
Wakefield Trinity Wildcats
Notes on Nutrition and Hydration
Rugby players’ are required to be fitter than ever before. However, one of the issues part-time players face is the fact that they may be required to work and train on the same day. Consequently, players’ can have a busy daily schedules and the intensity of the players’ work during the day and the intensity of their training sessions will consequently have an effect on their overall performance. Therefore, the players’ nutritional intake may need to be adjusted according to the day’s workload.
What you eat and drink before you train or compete has four main functions:
1. To help to prevent hypoglycaemia (low blood sugar).
2. To help to settle stomach and abate hunger.
3. To fuel your muscles, both with food eaten in advance (stored as glycogen in the muscles), and with food eaten within an hour of competing.
4. To make you feel as though your body is well fuelled.
In addition you also need to be aware of your bodies nutritional requirement so as to:
· Ensure adequate protein and carbohydrate intake.
· Increase essential fatty acid intake, to aid in joint protection and protection of internal organs.
· Ensure post exercise nutrition, for glycogen repletion and muscle recovery.
· Ensure vitamin/mineral and anti-oxidant intake for immune system support.
· Increase vegetable intake, particularly calciferous for their anti-oxidant properties.
· Drink 2 litres of fresh water daily to keep the body hydrated.
N.B. Muscle dehydrated by 3% = lose 10% strength and 8% speed.
Some Questions and Answers.
Q) How many times a day should I be eating?
A) Look for three main meals and two snacks. Your main meal should look to contain 70% carbohydrate, 15-20% fat, and 10-15% protein.
Q) Are there any guides for the amounts of protein I need to intake?
A) Consume 1.5g protein/kg body weight per day. To help identify how much protein you require per day multiple your weight in kg by 1.5. (e.g. 90kg Player requires 90x1.5g/kg = 135g/day). In addition, it is also important to note that the body will not absorb more than 25g of protein at any one sitting. Therefore, protein requirements need to be spread throughout the day. Examples of protein content of food are shown below:
chicken breast
| 25g
| egg white
| 3.5g
| tin of tuna (water base)
| 24g
| cottage cheese
| 15g
| lean beef
| 24g
| turkey breast
| 23g
| cod
| 22g
| salmon
| 25g
| skimmed milk 8 fluid oz
| 8g
| low fat yogurt
| 12g
| green beans
| 1g
| kidney beans
| 6g
| baked beans
| 14g
| haddock
| 27g
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Q) Does the body require carbohydrate meals?
A) To increase your carbohydrate intake ensure you eat plenty of complex carbohydrates such as, pasta, rice, potatoes and bread based foods. In addition, simple carbohydrates also need to be consumed, such as, jam and honey. Examples of high carbohydrate low fat meals can be seen below:
Cereal and banana
Whole wheat toast with jam
Orange juice
| Chilli with beans and rice
| Roast beef sandwich with lettuce or tomato
Fruit juice
Low fat yoghurt
| Spaghetti with tomato sauce
Garlic bread
Salad
Low fat yoghurt
| Grilled chicken sandwich
Baked potato
Fruit bar
| Chicken salad with sliced apples
Low fat yoghurt
Soft drink
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N.B. The best time for you to refuel the muscles is within an hour of the game or practice finishing.
Q) What should I consume prior to training or match?
A) Rugby is a sport that requires the body to produce consecutive bursts of energy in the form of speed and power. Consequently, carbohydrates with a moderate to low glycemic index should be chosen (Examples include yoghurt, bananas, apples). When eaten an hour before exercise the foods will be digested enough to be burned for fuel and will then continue to provide sustained energy during the game. Also, look to consume a sports drink half an hour before training. You could also consume low fat milk shakes, fruit smoothies and commercial liquid meal supplements.
Further examples of both performance enhancing snacks and pre-game meals, can be seen below:
Performance Enhancing Snacks
| Peanut butter and jelly, or banana wholemeal sandwich
Instant porridge, ready break, low-fat rice pudding
Cereal with fruit and semi skimmed milk
Banana, raisin, or date bread
Jaffa cakes
Low fat cheese, and crackers or rice cakes
Tuna fish (small quantity) and crackers
Pitta bread with low fat cottage cheese
Muffin or bagel topped with peanut butter or banana
Slice of pizza (thick crust and veg topping)
Baked potato with salsa, cottage cheese or low fat cheese
Tomato soup (heinz) and crackers
Fruit smoothie
| Pre-Game Light Meals
| Pasta with tomato based low fat sauce
Brown rice or noodles / low fat sauce
Low fat rice pudding
Wheat based cereals – semi skimmed milk
Pancakes with jam / honey / syrup
Wholemeal toast or muffins with jam / honey
Crumpets with jam / honey
Bread rolls with sliced banana and jam
Fresh fruit or fruit salad with yogurt
Jacket potato with beans and low fat cheese
Wholemeal toast with canned spaghetti
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Q) How much fluid should be consumed per day?
A) As a guide for every .45kg lost 0.5litre of fluid should be consumed. This then aids the bodies, energy formation, regulation of body temperature and transport of nutrients. You should also be aware that thirst is the last indicator of your level of hydration. Awareness of this is important because when muscles become dehydrated by just 3%, you can lose 10% of your strength and up to 8% of your speed! Therefore, as an indicator of your level of hydration, your urine should be a mild straw colour.
Q) What effect can alcohol have on performance and recovery?
A) Alcohol intake is, in certain cases, part of the culture of rugby. However, it should be noted that beer, lager, wine and spirits are not good for fluid replacement as alcohol acts as a diuretic and increases urinary fluid loss.
In addition, alcohol can also interfere with the recovery of the body’s carbohydrate stores. To help alleviate these symptoms, prior to consuming alcohol after a game make sure that sufficient non-alcoholic fluid is used as a replacement. As a guide for every .45kg lost 1litre of fluid should be consumed.
As a final comment, alcohol should not be consumed 24 hours prior to competition.
Q) What types of food should I be eating during the week?
A) The following breakdown shows a template for working towards a game on a Sunday
Monday
| a.m. Hi-carbohydrate diet
p.m. Unauthorised eating
| Tuesday
| Unauthorised eating
| Wednesday
| Hi-protein day
| Thursday
| Hi-protein day
| Friday
| Balanced meal day
| Saturday
| Hi-carbohydrate diet
| Sunday
| Game day
Hi-carbohydrate / concentrated fluid balance
(pre-game meal approx 3 hours prior to kick off)
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Q) How might I breakdown a meal for a game day?
A) The following provides a guide for a 3pm kick off:
8.30/9.00 a.m. Breakfast
Hi-Carbohydrate based
Whole wheat cereal
Wholemeal toast jam/honey
Banana
Glass of water
| Rest
| 10.30 a.m. performance enhancing snack and a glass of water
| Rest
| 12.00 a.m. pre-event meal / snack
Starter: ‘Heinz’ Tomato soup with wholemeal bread-rolls
Main course: Jacket potato, Baked beans, Poached Eggs, Low fat grated cheese
Wholemeal toast with jams and honeys
Dessert: Low fat yogurt, Jaffa cakes, Bananas
Drinks: Water only
| Rest and sip water until kick-off
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Q) Which foods contain proteins, carbohydrates and vitamins for a balanced diet?
A) The table below shows examples of such foods:
Proteins
| Carbohydrates
| Vegetables
| Chicken breast
Turkey breast
Lean turkey mince
Haddock
Tofu
Salmon
Tuna
Crab
Fillet steak
Lean beef mince
Lean ham
Egg whites
| Jacket potato
Mashed potato
Brown rice
Wild rice
Pasta
Oatmeal
Beans
Corn
Strawberries
Melon
Apple/orange
Low fat yogurt
| Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Peas
Brussel sprouts
Artichoke
Cabbage
Celery
Cucumber
Onion
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Q) What key points summarise the role of nutrition?
A) Good nutrition can:
- Improve exercise performance
- Decrease recovery time from strenuous exercise
- Prevent exercise injuries due to fatigue
- Provide the fluid and fuel required during times of high intensity training or games
- Maintain an appropriate body weight and composition for rugby (11% to 14% body fat)
- Combine good nutrition with your training plan and help reduce the risk of chronic diseases
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