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NUTRITION

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by

Stuart Davies

on 5 November 2014

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Transcript of NUTRITION

SCHOOL OF RUGBY
NUTRITION
OVER THE NEXT FEW WEEKS WE ARE GOING TO LOOK AT THE EFFECTS OF NUTRITION AND HYDRATION FOR YOU AS YOUNG ATHLETES.
YOUR FOOD DIARY.
HAVE A LOOK AT YOUR FOOD DIARY AND COMPARE IT TO THE RUGBY PROFESSIONALS.
RUGBY NUTRITION
WHAT WOULD YOU LOOK TO CHANGE IN YOUR DIET?
NUTRITION FOR A YOUNG RUGBY PLAYER!!
WHAT GOOD NUTRITION CAN DO FOR YOU.
THE IMPORTANCE OF HYDRATION
http://www.rfu.com/takingpart/fitness/nutritionguidance
DEHYDRATION - EFFECTS!!
Dehydration reduces mental functioning:
decision making
reaction times
concentration
anticipation
skill delivery
task inaccuracies
WATER IS THE BEST FLUID TO DRINK FOR HYDRATION.

85KG = 2 LITRES

ADD 1 LITRE OF FLUID EXTRA PER 1 HOUR OF EXERCISE.
HOW MUCH TO DRINK.
HOMEWORK
MONITOR YOUR FLUID INTAKE.
DO YOU NOTICE A DIFFERENCE TO YOUR PERFORMANCE WHEN YOU DRINK MORE FLUIDS
MUST HAVE WATER BOTTLE AT NEXT TRAINING SESSION.
The Core section of foods are essential as they are full of the vital nutrients and vitamins our body needs to function efficiently.

WHAT ARE CORE FOODS?
CORE FOODS
All vegetables grown above ground, berries and fruit.

CARBOHYDRATES - FUEL
A player’s primary source of fuel, the fastest available energy source and always the limiting fuel in sports performance

http://www.therugbyblog.com/rugby-nutrition-eating-for-england

REFINED VS UNREFINED CARBOHYDRATES!!!!
unrefined/complex carbs
Refined/non complex carbs
Naughty foods!
Fruit and vegetables are excellent sources of vitamins, minerals and dietary fibre. In addition they provide other compounds with powerful disease reduction potential.

So our diets should include a wide variety of fruit and vegetables, particularly of different colours.

There is also a displacement effect - that is, by eating more fruit and vegetables we tend to eat less of the fatty and sugary foods that are linked to obesity, heart disease, diabetes and tooth decay.
Ways of adding more fruit and veg into your diet!!
NUTRITION
UNREFINED CARBOHYDRATES
Slowly energise the body throughout the day and ensure the players are less prone to storing unwanted, non-functional, body fat.

Eat more unrefined, complex carbohydrates and vegetables, e.g. soybeans, sweet potatoes, lentils, apples, oranges, whole wheat pasta, brown rice, whole wheat bread, oats, fresh vegetables

Always eat breakfast. Skipping breakfast results in low blood sugar for an extended period of time, your symptoms will worsen and compensatory eating will often be excessive, due to hunger




RECOVERY
Looking to supply Nutrients, Growth and Recovery.
Hydration for energy & performance

Behaviour and Energy levels.

Balance blood sugar for mental/physical performance

Support fat loss and/or muscle gain

Improve cellular function

Provide the right fuel for maximum performance

Support a healthy immune system

Influence the way you feel, think and behave
Recovery foods all contain a source of protein.

Our Muscles are made of Protein -
We therefore need protein in our diet to help repair damaged muscles and make them stronger



WHAT PROTEINS ARE GOOD PROTEINS AND HOW MUCH SHOULD YOU HAVE??
PROTEINS.
Aim to have FUEL and RECOVER foods 30 mins after exercise to MAXIMISE RECOVERY.
HOMEWORK
CREATE A HEALTHY FOOD FOR SPORT/RUGBY POSTER.
Include:
Core Foods, Fluids, Fuels, Recovery and Restore.

Be CREATIVE - USE the internet.
drawings, pictures and diagrams
Full transcript