LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

CorePlayers should eat as much of these foods as they want and as often as they like.All vegetables that grow above the ground, fresh fruit and berries.. WHY? These foods are packed full of vitamins and minerals which help protect thebody from infections and repair our muscles after exercise. They are essential for healthand rugby and without them we wouldn’t be able to exercise.. HOW? Players should eat these foods as often as they like - they’re great as snacksbetween main meals.Players should eat plenty of brightly coloured fruit and vegetables as these are the best foran exercising body.FluidsVital for exercise performance and recovery.Water, sports drinks (when exercising), tea (especially green tea, white tea, herbal andRooibos tea), no added sugar diluting juice, diluted fresh fruit juice.. WHY? Our muscles contain a lot of water and when we exercise we lose this waterthrough our sweat. If we lose too much water our body starts to slow down and we can’texercise as hard therefore it’s important to keep well hydrated before, during and afterexercise.. HOW? Water is most often the best fluid to have and it’s fine to flavour it with noadded-sugardiluting juice as well - SAVE SPORTS DRINKS FOR MATCH DAY ONLYHOW? Make sure you take a full water bottle with you to school and training each day. HOW? Ensure you have something to drink during each training1session and match - THIS IS VERY IMPORTANT2. HOW? After exercise make sure you have a drink to help with recovery 34and avoid dehydration.5A player’s urine colour and volume can inform them about their hydration 6status - aim for urine colour to be 1-3 on the scale.78Supplies the energy for training - players should use them or earn them.Pasta Breads Bulgar wheat Fruit juiceRoot vegetables Noodles Porridge/oats Sports drinksRice Quinoa Jams and honey Energy gelsCereals Cous cous Fresh and dried fruit Cereal barsWHY? The ‘Fuel’ foods are high in carbohydrates and provide us with energy for exercise. HOW? Some fuel foods release their energy very quickly (e.g. jams and honey) andtherefore should be saved for times shortly before exercise. HOW? Other fuel foods like pasta, root vegetables and porridge release their energyslowly so are good for breakfast and times when you need a sustained energy supply. HOW? Fuel foods should be a large part of the plate before and after training butplayers should aim to keep their intake of ‘sugary’ foods low - particularly at rest. HOW? Bowl of porridge, beans on toast, pasta with tuna and sweetcorn, cereal bar124Fueland Glass of milk. All of these are great options to supply energy for exercise or helprecover after training or a match.Have a carbohydrate-rich meal 2-4 hours before exercise to make sure you have enoughenergy for the session or match.