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

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Practical Nutrition for <strong>Rugby</strong> DIETARY RECOMMENDATIONS AND ADVICE: KEY ISSUES DIETARY CAUSES STRATEGIES 1. HIGH BODY FAT High fat diet Choose lean proteins and low-fat dairy, low-fat cheese, introduce fish instead of fatty red meat; use chicken sausage for braais, add fruit and vegetables as well as lean ham to pizza, choose tomato-based pasta sauces; order sandwiches without butter; Choose low fat snacks – lean biltong and pretzels or popcorn. Choose poached or boiled eggs – add baked beans, grilled tomato and mushrooms instead of bacon. Alcohol Skipping meals No snacks Supplements 2. LACK OF ENERGY AND FATIGUE Skipping meals Inadequate carbohydrate No recovery plan Limit alcohol to 3 drinks on an occasion and not after a game. First rehydrate with an energy drink after a game. Alternate alcohol with a soft drink/fruit juice. Eat smaller, more frequent meals and snacks throughout the day – include fresh fruit, low fat yoghurt, sandwiches with low fat fillings, pretzels, unbuttered popcorn etc. Introduce a breakfast – either a cereal + low fat milk/yoghurt and fruit or an instant porridge. Consider achieving fat loss goals, before introducing creatine supplementation. Eat smaller, more frequent meals and snacks made up of low GI carbohydrates, combined with lean protein sources - e.g. cereal/porridge + low fat milk, fruit and low fat yoghurt, pretzels/popcorn and lean biltong, crackers and/or sandwiches with low fat fillings. Eat more fruit and fruit juice to increase carbohydrate intake. Implement recovery strategies – see Recovery snacks. Initially rehydrate/replenish carbohydrate 31 Copyright BokSmart © 2009
Practical Nutrition for <strong>Rugby</strong> 3. LACK OF MEAL PLANNING Lack of time stores with a high GI carbohydrate/protein snack. Purchase a stock of low fat convenience meals as well as a selection of frozen vegetables to avoid wastage 4. MUSCLE STIFFNESS AND CRAMPS Limited cooking skills Supplements - creatine Quick, easy ideas include: Baked crumbed chicken/fish with oven baked chips and peas Grilled chicken kebabs/chicken sausage served with rice or potato and mixed frozen vegetables Toast, scrambled egg and baked beans served with salad Quick-cooking noodles mixed with tuna and tomato/onion mix and salad Spaghetti with a lean mince bolognaise and vegetables Reconsider the use of creatine – focus on eating plan and training. If using creatine after having achieved fat mass goals, ensure appropriate regime and dosage see SUPPLEMENTS. Fluid Recovery strategies 5. RELIANCE ON EATING OUT Sponsorship Lack of time management Other commitments Ensure an adequate fluid intake and check that recovery strategies are in place. Choose pasta with tomato-based sauces and choose thick-based pizzas with low fat toppings to maximize carbohydrate intake (with little fat) – See Eat Out Guide 32 Copyright BokSmart © 2009
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