Rugby Nutrition: Eating for England. Much of the focus of the ? Well firstly the nutritionist team at the RFU are quick to highlight the importance of getting the right quantity and quality of the 3 primary macronutrients: protein, carbohydrates and fat. Without these, all the sports drinks, creatine and energels in the world won’t help fuel a successful Six Nations side. Carbohydrates. So firstly let’s consider carbohydrates, a player’s primary source of fuel, the fastest available energy source and always the limiting fuel in sports performance. Although there are many different types of carbohydrates (with differing absorption rates, digestion, effect on blood sugar/ insulin levels) the England players are taught about 2 types, those being refined and unrefined carbohydrates. Refined carbohydrates include sugar, sweets, chocolate and basically anything that is not how it occurs in nature. These are absorbed very quickly by the body and as a result cause your blood sugar levels to rise. Once your body senses a rise in blood sugar levels it release the hormone insulin to bring those levels back down. Not only can this cause a crash in blood sugar levels leaving the players feeling sluggish and lethargic but also insulin is a storage hormone and it signals to the body to store the glucose from the refined carbohydrate away. This is fine if the players have been training, since the refined carbohydrates are used to replenish muscle glycogen stores, however if you have not been training there will be very little muscle glycogen to top up and so the rest is stored away, being converted and stored as body fat. So a diet that is high in sugar and refined carbohydrates will tend to lead to an increase in body fat which is not what an elite rugby player wants. The solution for the England players comes in the form of unrefined carbohydrates such as whole wheat bread, pasta, brown rice, vegetables and fruit. Unrefined whole grains are made up of all parts of the grain – the bran (fibre rich outer layer), the endosperm (middle part) and the germ (the nutrient rich part). An increased frequency of meals to 5 a day of moderate and low GI foods leads to better insulin, blood glucose and fatty acid regulation. Quinoa mixes well with oats in porridge or muesli.– Avoid sugar coated and processed breakfast cereals. Whilst carbohydrates provide the body with the necessary fuel needed to train and compete, protein is required for muscular repair and regrowth. Research varies quite a lot regarding the actual amount of protein needed by an elite level rugby player, but it seems the major studies carried out seem to support the daily intake recommended by Dave Reddin and the nutrition team at the RFU: . The RFU Nutrition team recommend that you drip feed in your requirement in 5 or 6 meals a day and that protein with every meal will help to control blood glucose levels, support muscle mass maintenance and growth and improve appetite control. England Rugby Protein Tips: – Think . To clear up matters Dave Reddin and his team classified fats into 3 main categories for the players: Polyunsaturated fats (good fats). Wales captain Sam Warburton reveals the bulking diet rules and workouts that beefed him up from skinny academy grad to Lions legend. England Rugby - Nutrition. But worse than this, if you feed your rugby player like a marathon runner they end up getting fat! The food of champions: What the rugby players eat. When I first came into rugby people had no knowledge of diet and nutrition and, frankly, didn't want to. Ready about nutrition for rugby players for normal and training/match days and find tasty protein shake recipes for your different needs. Rugby Player - Diet Plan. Rugby players and nutritionist's suggest eating organic meat as it is less likely to be filled with antibiotics. Here are some practical tips and meal plans for rugby. 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. We’re not cover models and we never will be. We’re performance athletes and we have to fuel our bodies.
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