LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

NUTRITIONAL GUIDELINESTHE FOODS WE EAT AND FLUIDS WE DRINK CAN BE SPLITINTO FIVE ZONES EACH OF WHICH IS VITAL FOR OPTIMAL HEALTHAND PERFORMANCE. YOU NEED TO GET A GOOD BALANCE OFALL OF THEM BUT PRIORITISE CERTAIN ZONES AT PARTICULARTIMES TO MAXIMISE PERFORMANCE.COREPLAYERS SHOULD EAT AS MUCH OF THESE FOODS AS THEY WANT AND AS OFTENAS THEY LIKEAll vegetables that grow above the ground, fresh fruit and berriesFLUIDSVITAL FOR EXERCISE PERFORMANCE AND RECOVERYWater, sports drinks (when exercising), tea (especially green tea, white tea, herbal and Rooibos tea),no added sugar diluting juice, diluted fresh fruit juiceFUELSUPPLIES THE ENERGY FOR TRAINING -PLAYERS SHOULD USE THEM OR EARNTHEMPastaBulgar wheatRoot vegetables Porridge/oatsRiceJams and honeyCerealsFresh and dried fruitBreadsFruit juiceNoodlesSports drinksQuinoaEnergy gelsCous CousCereal barsRECOVERSUPPLIES NUTRIENTS FOR GROWTH ANDRECOVERYMilkChicken / poultryEggsBeefYoghurtFishSkimmed milk powder SoyCottage cheese Beans and pulsesRESTOREHELPS REPAIR DAMAGED TISSUE AND MAINTAINS HEALTHY FUNCTIONSalmon Extra virgin olive oil Spices and chillies Cherry juiceMackerel and sardines Linseed oil Fresh fruit and berries Large oatsGrass fed beef and poultry Virgin coconut oil Green vegetables Bulgar wheatNuts and seeds Avocado QuinoaBeetrootCous cous123Nutritional guidelines