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A Rugby Players Diet

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Tim Butler

on 19 May 2011

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Transcript of A Rugby Players Diet

A Rugby Players Diet There are few sports that exist on world class level
that are as brutal and physically demanding as rugby.
Rugby uses most physical skills that a man or teenage boy
has. Muscular Strength Speed Ball Handling Cardiovascular Endurance Kicking And many more... The diet for teenage to adult
elite rugby players is very similar. Off Season diet

During the Off-Season, rugby players should
strive to either add muscle or lose body fat.
To lose body fat the player must be eating high energy foods and frequently doing physical excercise.

For Muscle Gain the player must frequently consume protein filled foods and be in a weights program to successfully gain muscle. Pre Season

For pre season training and preparation for upcoming
trials and or Games the player
must try to return his body to peak
cardiovascular edurance, strength and skills.
The focus should be on maintaining the current weight and on becoming stronger and more powerful. A teenage boy should follow these guidelines to reach maximum performance levels.

-Eat nutrient dense foods. Keep junk food and processed food at a minimum. These contain calories that the body does not use because they contain low amounts of vitamins and minerals.

-Eat approximately every three to four hours to aid in physical and neural recovery.

-Eat turkey, chicken, eggs, fish, lean cuts of red meat and tofu as these all have high protein levels which aid muscle development.

- Keep drinking water or sport drinks to maintain hydration while training. Try to avoid water-like substances such as, sodas, juice or lemonade. These may contain water but they contain the wrong carbohydrates and lead to stress and deceased performance.

- Consume 60 or more grams of fiber per day among the foods that you eat. High fiber foods include whole grains, vegetables, fruits, and cereals. Bibliography




http://www.bodybuilding.com/fun/rugbynut0.htm During a Game or Training

During training, it is important to keep
hydrated and consume high energy foods.
Many people use Powerade or Gatorade.
If you use these Sports drinks, it is important
to take small sips every 10-15 mins. This aids
in hydration after activities.

In an Average rugby game you should be consuming
at least 800ml of water throughout the game. In training,
sessions are usually longer than games and the player
should be drinking 1.5L or more. I chose rugby because I play it at representative
Level and I love the Game. The Average Man needs to eat at least 2500 calories a day
but an active rugby player leading up to a major sports event
needs to consume between 3000 or 4000 calories.
Full transcript