FRONT PAGE HEADING PRACTICAL NUTRITION FOR ... - SA Rugby

Practical Nutrition for Rugby
EXAMPLES OF PRE-MATCH MAIN MEALS
Breakfast ideas for morning games:
Fruit/fruit salad/fruit juices and low-fat yoghurt and cereal
Porridge and low-fat milk
Muffins/crumpets/pancakes/toast with jam and low-fat cheese
Boiled eggs and toast with jam/honey/Marmite
Lunches:
Spaghetti or other noodles with lean mince and/or vegetable or tomato-based topping (no cream)
Chicken a-la-King and rice, and peas/carrots
Grilled chicken breast with mashed potato/sweet potato or stir-fry rice
Baked potato with tuna or chicken or vegetable-based topping
Extra bread, fruit and fruit salads and low-fat yoghurt/low fat desserts can be
included with this meal, plus sports drinks
PRE-MATCH TOP-UP
1 hour before kick-off: top up fuel stores with a small snack.
EXAMPLES OF PRE-MATCH TOP-UP SNACKS
Sandwiches with low-fat cheese/ham/chicken/boiled egg/tuna/jam and peanut butter
Muffins or pancakes or crumpets with honey/syrup or sugar and cinnamon
Fresh fruit and low-fat yoghurt
Fruit smoothies
Sports bars or cereal/breakfast bars and sports drinks
If lacking appetite or unable to tolerate solid food, a liquid meal replacement
(e.g. Ensure/Nestlé Nutren Activ) is an alternative option.
Since fluid may not be readily available for when players may be thirsty during a match, it seems prudent
to advise that immediately before the game begins players drink about 250-500ml fluid, as this primes
the stomach and assists with fluid emptying.
During the match, fluid intake is important to prevent dehydration. Players should use every opportunity
to quench thirst during the match, i.e. during stoppages, injury time and halftime. They need to familiarise
themselves with their fluid requirements in different environmental conditions. It is beneficial to
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