Download PERFORM

EAT WELL. TRAIN HARD.
PERFORM
BETTER
TABLE OF CONTENTS
1.
NUTRITION FOR PERFORMANCE
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2
PROTEIN – REPAIR AND REBUILD
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3.
CARBOHYDRATE – IT’S ALL ENERGY
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4.
SHARPEN UP & BE FAT WISE
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5.
VITAMINS & MINERALS
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6.HYDRATION
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7.
TOP TIPS FOR FAST RECOVERY 00
8.
KEEPING BUGS AT BAY
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9.
THE KITCHEN – THE WHAT, WHEN, HOW
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10. UNDERSTANDING FOODS 00
11. PORTION SIZES
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12. MEAL PLANNER – HIGH TRAINING DAY
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13. MEAL PLANNER – LOW TRAINING DAY
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14. DO I REALLY NEED SUPPLEMENTS?
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1. NUTRITION FOR PERFORMANCE
GETTING THE BASICS RIGHT
Give your body the nutrients it needs to train hard, stay strong and be healthy, by opting for a
balanced diet and maintaining your hydration.
WHAT DOES A HEALTHY DIET LOOK LIKE?
Use the plate below as a general guide to balancing your meals, being aware of the 5 food
groups1. Making healthy food choices aligned to your performance needs will enable you to
adapt to training, maintain your health and speed up recovery.
NUTRITION FOR RUGBY
As a rugby player, a more tailored
nutritional approach is required.
Therefore, this booklet provides a
rugby-specific guide to helping you
make good food choices which
are aligned to your training and
competition needs. If you require
further support, chat with your club or
county Sports Nutritionist, they can
help tailor your sports nutrition to your
individual needs.
WHAT IS MY FOOD MADE UP OF?
PROTEIN
CARBOHYDRATE
FAT
VITAMINS &
MINERALS
WATER
FOUND IN
Meat, fish, eggs,
dairy and
plant sources
Fruit, vegetables,
and starches
e.g. pasta, rice
Mostly from
vegetable oils,
dairy, meat and fish
Fruits, vegetables,
dairy, milk and fish
WHY WE NEED THEM
To support
strength and
power gains
To provide energy
for training and
matches
For hormone
production, vitamin
storage, normal
brain function and
to provide energy
for long duration
exercise
For strong bones,
good muscle
function & a
healthy immune
system
To aid hydration
and prevent
decreased
performance
during training and
competition
2. PROTEIN – REPAIR & REBUILD
The ingestion of protein is not only important to support your health, but it also contributes
towards gains in physical performance by helping to rebuild muscle and supports adaptions to
intense exercise.
HOW MUCH PER DAY? – TOTAL
As strength and power focused athletes, rugby players should aim to consume approximately
1.8 - 2.0 grams of protein per day for every kilo of body weight (g/kg BW/day)2,3.
PROTEIN CONTENT OF COMMON FOODS – TYPE
FOOD
SERVING SIZE
PROTEIN
Chicken breast fillet
1 medium breast
(120 g)
38 g
DID YOU KNOW
1 can (130 g)
30 g
Chicken eggs
1 large (57 g)
7g
You may need more protein on high
versus low intensity
training days.
Greek yoghurt
1 average pot
(125 g)
33 g
Cottage Cheese
1⁄2 standard pot
(150 g)
25 g
Tin of baked beans
1 can (415 g)
19 g
Organic peanut
butter
1 tablespoon (15 g)
12 g
Cows milk
500 ml
17 g
Soya milk
500 ml
15 g
Chocolate milk
500 ml
18 g
(Grilled without skin)
Tin of tuna
(in brine – drained)
(non fat)
(semi-skimmed)
Aim to eat 1.8 g/kg BW/day protein
on low intensity training or rest days,
and 2 g/kg BW/day on moderate and
high intensity training days, or game
days.
HOW TO CALCULATE YOUR
PROTEIN REQUIREMENTS
2.0 g x Body Weight (kg)
e.g. 2.0 g x 100 kg
= 200g of protein per day
HOW MUCH PER DOSE? - TIME
When ingested, amino acids found in protein enables re-building of muscle. It is important to
regularly ingest protein rich meals or snacks throughout the day (every 3 - 4 hours). Aim to
ingest around 25 - 30 grams protein per dose, although greater amounts may be required for a
larger body mass 3,4. Use the chart below to estimate the amount of protein you should ingest
depending on your body weight.
BODY WEIGHT (kg)
25g
75-85 kg
30g
85-95 kg
95-105 kg +
35g
BREAKFAST
25g
30g
35g
25g
30g
35g
25g
30g
35g
25g
30g
35g
40g
40g
40g
MID MORNING
SNACK
LUNCH
AFTERNOON
SNACK
DINNER
PRE BED
SNACK
3. CARBS - IT’S ALL ENERGY
Carbohydrates are the main source of energy required during high intensity rugby matches and
training. Carbohydrate intake can be manipulated to reflect the intensity of the training day ahead,
increasing intake on heavy training days and reducing intake for light training and rest days.
HOW MUCH PER DAY? – TOTAL
INTENSITY OF TRAINING
AMOUNT OF
Rest day*
2-3
Light training day (skill based session
or standard gym session)*
3
Moderate training day (90 minutes
on field, intermittent exercise)
3-5
Hard training day (double session,
both of which high intensity)
4-6
*For rest days and light training
days select from the following
carbohydrate sources;
• Low fat yoghurt
• Legumes
• Lentil salad
• Fruit
• High fibre cereals
If you need advice on how to manage your carbohydrate
intake consult with your club Nutritionist/Dietician.
• Vegetables
The following table outlines the amount of carbohydrate that needs to be consumed around
game day, to ensure adequate energy availability for upcoming and subsequent games.
AMOUNT OF
Game day -1
6 – 8 g/day
Post game meal
1.2 g/kg/hour
Game day +1
4 – 6 g/day
CARBOHYDRATE SOURCES – TYPE
Carbohydrates are broken down to release the sugars
that the body uses or stores as energy. The process of
breaking down carbohydrates happens either quickly
or slowly, depending on the type of carbohydrate eaten,
this is known as the glycaemic index (GI) of foods. The
graph shows how blood glucose is influenced over time
with the ingestion of high versus low GI foods5.
HOW TO CALCULATE
YOUR CARBOHYDRATE
REQUIREMENTS
3.0 g x Body Weight (kg)
e.g. 3.0 g x 100 kg = 300g of
carbohydrate per day
BLOOD GLUCOSE RESPONSE
DAYS AROUND GAME DAY
HIGH GI FOOD
LOW GI FOOD
TIME
BASELINE
(fasted blood
glucose level)
3. CARBS - IT’S ALL ENERGY
DID YOU KNOW?
DID YOU KNOW?
High GI carbohydrates raise blood
sugar levels and can be stored quickly.
This makes them good options for
Game Day -1 and Game Day, and for
pre game meals/snacks on game day3.
Low GI carbohydrates promote a
slower release of sugar and therefore
are perfect everyday carbohydrate
options3.
LOW GI
(Slow Release)
MEDIUM GI
(Medium Release)
HIGH GI
(Fast Release)
Spaghetti
(whole meal)
Crumpet
White Bread
All-Bran
cereal ®
Brown rice
Cous cous
Quinoa
Weetabix ®
White bagel
Baked beans
Muesli
Potatoes
(boiled)
Under-ripe
bananas
Basmati rice
Corn Flakes®
Oranges
Milk chocolate
White rice
Strawberries
Honey
Over-ripe
bananas
4. SHARPEN UP & BE FAT WISE
Fats are an essential part of a rugby player’s diet. They transport vitamins, support healthy brain
function, help to produce hormones and also contribute energy for performance.
FAT SOURCES – TYPE
‘GOOD’ FATS
‘ANIMAL’ FATS
‘BAD’ FATS
Contain: Unsaturated Fats
(monounsaturated and
polyunsaturated)
Contain: Saturated fat sources
Contain: High amounts of
saturated and trans fats
Found in: Animal products such as
meat, dairy and eggs
Found in: Nuts, seeds,
olive oil and oily fish
These foods form an important
part of your daily diet. Be aware of
large portion sizes and avoid foods
with high saturated fat content.
Make good choices by opting for
lean meats, semi-skimmed milk
and low fat dairy options.
Choose most often,
but consider portion size.
Found in: Takeaways,
processed foods, cakes,
pastries and fried foods
Try to limit the inclusion of these
fats in your diet.
HOW MUCH PER DAY? – TOTAL
Too much of the wrong type of fat can affect your body composition and cholesterol levels,
which may result in sub-optimal physical performance and detrimental effects to your health.
An intake of 1 gram per kilogram body weight per day of fat is suggested, however it is
important to make the right choices when choosing foods to limit the amount of ‘bad fats’ in
your diet. Saturated fats are found in animal and dairy foods, however ingesting small amounts
of animal fats is a preferable choice compared to the high saturated fats often found in
convenience foods such as chocolate and pastries etc.
MANY HEALTHY FOOD OPTIONS
CONTAIN BOTH PROTEIN AND FAT
The following foods make good options for inclusion into
your diet, minimising the need to add further fats to
your meals.
NUTS
EGGS
MILK
DID YOU KNOW?
Omega 3 and Omega 6 are two
types of healthy fats. As rugby
players you should eat at least two
portions of oily fish per week, such
as mackerel and salmon, which are
particularly rich in Omega-3 fats.
SALMON
CHICKEN
5. VITAMINS AND MINERALS
Most individuals will get all the essential vitamins and minerals required by eating a varied and
balanced diet. These fundamental nutrients help to maintain overall health, organ function,
chemical reactions and unlock the energy from food.
HOW MUCH PER DAY? – TOTAL
It is vital that you get a good daily source of these nutrients, which can be achieved by eating
5 - 7 portions of fresh fruit and vegetables throughout the day.
VITAMINS & MINERALS – TYPE
Eat a wide variety of foods and a mixture of colourful fruits and vegetables to obtain a broad
range of vitamins and minerals from your diet. The wheel below explains the vitamin and mineral
content of the foods you eat, and how these can support your health.
BLOOD CLOTTING
EYE FUNCTION
Role: To help the body heal from cuts
and bruises .
Role: Keeping eyes healthy
Vitamins/Minerals: E, Zinc
Vitamins/Minerals: K
IMMUNE STSTEM
Role: Protects against disease and
infection.
Vitamins/Minerals: A, E, C, Bvitamins, Zinc, Iron, Copper, Selenium
NEUROMUSCULAR
FUNCTION
Role: Connection between the nervous
system and skeletal muscle, allowing us to
move our limbs.
Vitamins/Minerals: A, B1, B6, B12
HORMONE FORMATION
Role: Some hormones aid in muscle
repair and growth, as well as the fight or
flight response during match play.
Vitamins/Minerals: A, B12, B5,
BONES
Role: To keep our bones strong and to
prevent fractures .
Vitamins/Minerals: A, D, C, Calcium,
Fluoride
BLOOD FORMATION
Role: To create new red blood cells to
transport oxygen around our bodies and
to working muscles, allowing us to move
and function
Vitamins/Minerals: B6, B12, C, E,
Folate, Iron
ENERGY FUNCTION
& RELEASE
Role: We need the following vitamins
Role: Maintaining skin health and
providing a barrier to infection .
and minerals to help release the energy
from food, which can then be used during
training and competition.
Vitamins/Minerals: A, C, B1, B2, B6,
Zinc, Iodine
Vitamins/Minerals: B-vitamins,
Manganese
SKIN
5. VITAMINS AND MINERALS
This table shows the vitamin and mineral content of common foods that you may eat throughout
the day.
B-vitamins, Selenium, Magnesium
CHICKEN
Iron, Zinc, Selenium, B-vitamins
BEEF
Calcium, Vitamins A, D, E, K
MILK
Fluoride, Iodine, Selenium, Vitamins B & D
EGGS
Fluoride, Copper, B-vitamins, Vitamin A
SALMON
Magnesium, Vitamins A & C
RED PEPPER
Manganese, Magnesium, Folate, Vitamins A &K
LEAFY GREEN
VEGETABLES
6. HYDRATION
When you exercise, especially in hot environments, your body sweats to try and keep your
core body temperature down. Correct hydration allows for optimal brain and body function,
maximising your physical performance on the pitch.
AM I HYDRATED?
The easiest way to check your hydration status is via a visual urine check referring to the pee
chart below. Aim for a urine colour that is clear to pale yellow. If darker in colour, then you are
likely to be dehydrated and should look to re-hydrate.
TARGET
DEHYDRATION
SEVERE DEHYDRATION
HOW TO REHYDRATE AND STAY HYDRATED – TYPE & TIME
• Sipping fluids little and often is the best way to stay hydrated and the best recovery strategy to
rehydrate following sweat loss during exercise.
• Aim to drink water and a salty snack when possible, as key minerals known as electrolytes or
‘salts’ are lost in sweat, which need to be replaced.
• Electrolytes also aid fluid absorption, helping you to effectively re-hydrate following exercise.
• Cordials or juices that are low in sugar are good alternatives to water – e.g. diluted pineapple juice.
TOP TIPS
1.Regularly check urine
colour for hydration status.
2.Carry a bottle of fresh
water with you at all times.
3.Drink extra fluids alongside
a salty snack/isotonic
sports drinks during high
intensity training sessions
or when exercising in hot/
humid environments.
DID YOU KNOW?
Dark coloured urine,
headaches, and feeling
drowsy are all signs that you
may be dehydrated. Being
dehydrated can cause you
to feel tired, fatigue quicker
and find it hard to focus. This
affects performance and
training quality and intensity.
7. TOP TIPS FOR FAST RECOVERY
• Good recovery is vital for ongoing training quality and performance.
• There are 3 important areas to address to ensure you recover fully;
1. SLEEP – Sleep should form the foundation of any recovery program. Aim to
get regular, good quality sleep (~9 - 10 hrs/night or supplement with napping if
you get less sleep during the night)
2. PHYSIOLOGY – May include active recovery (gentle low impact exercise),
compression and/or water therapies depending on your individual needs and
recovery goals.
3. NUTRITION – Carbohydrate, protein and fluids form the fundamentals of
good recovery. Understanding the Total, Timing and Type for nutrient intake is
essential to refuel and rehydrate effectively.
TIME COURSE OF NUTRITION RECOVERY
When it comes to nutrition follow the 3 T’s (Total, Timing and Type) and you’ll be on your way to
reaching optimal recovery.
COMPETITION
COMPETITION RECOVERY
NUTRITION
DURING
GAME AND
HALF TIME
Carbohydrates:
30-60 g during
game
Fluids:
Consume little
and often
CARBOHYDRATE
for muscle
refueling
Consume:
1.2 g/kg BW within 30 - 60 minutes
post-match and every hour until
your next main meal.
PROTEIN
for muscle
rebuilding
Consume:
25 - 30 g every 3 - 4 hours
post exercise.
FLUIDS
for rehydration
Sip fluids little and often to replace
what you’ve lost and check pee
colour, aiming for pale yellow pee.
0
FINAL WHISTLE
TOP TIPS
• Be organised and have a good source of non-perishable carbohydrates and protein in your kit bag so
they are on-hand and ready to eat immediately after you finish exercise.
8. KEEPING BUGS AT BAY
FOOD & GENERAL HYGIENE – YOUR FIRST DEFENCE
You can help to prevent illness and minimise missed training sessions and absence from
competition by paying particular attention to your food and general hygiene both at home and
whilst away on training camps, out with friends or travelling abroad.
• Wash hands before/after all meals and before cooking, encourage others to do the same.
• Always wash your hands when you move from one environment to another.
TOP TIP
Keep hand gel
in your kit bag
so you can wash
your hands if you
don’t have access
to soap and a
basin.
When you are abroad, pay particular attention to personal and general
hygiene. In new environments you are exposed to unfamiliar strains of viruses
and bacteria that your immune system hasn’t had to fight before, thus you are
more prone to picking up infections, including colds and flu and stomach bugs.
WHEN EATING & DRINKING DURING TRAINING,
IN PUBLIC ENVIRONMENTS OR ABROAD – BE AWARE
AVOID:
•Sharing drink bottles, glasses or mugs
– always drink from your own.
•‘All you can eat’ public restaurants with
shared /uncovered food.
•Shared eating and serving utensils
(especially in public places).
•Shared jam, condiments or sauces
– ask for an individual portions instead.
9. KITCHEN – THE WHAT, WHEN, HOW
Taking charge in the kitchen and cooking your own meals allows you to introduce new foods,
experiment with new flavours and become more familiar with portion sizes. It’s the best way to
develop your rugby nutrition.
TOOLS FOR THE JOB
The following kitchen utensils and items are the fundamentals that you will use regularly when
creating meals and recipes in your kitchen:
TOP TIP
Get used to portion sizes
by measuring out the
recommended amount once,
transferring it to a cup and
using this as a future marker
to gauge portion sizes.
UTENSILS
Sharp
chopping
knife
Cutlery
Wooden
mixers
Hand
whisk
TOP TIP
ITEMS
1 chopping
board for
meat, 1
for fruit/
vegetables
Wok or
frying pan
Tablespoon
& teaspoon
measures
Bowls
& cups
Measuring
cup
CUPBOARD & FRIDGE FREEZER BASICS
Fresh herbs
gives food
great flavour
and contains
lots of vitamins
and minerals.
Grow them in
a pot or buy
them fresh in
small quantities.
Having a few key ingredients will aid convenience, increase the flavour
of your foods and provide the foundations for a healthier meal.
Olive oil
Sea salt
and pepper
Dried herbs
and spices
Basmati
rice
Frozen
vegetables
FOOD HYGEINE
Milk
• Foods such as chicken may contain bacteria that can cause severe illness when ingested.
Therefore ensure chicken is well cooked to kill bacteria which may be present. It is also
important to avoid cross-contamination of uncooked/cooked meat and utensils.
• Wash your hands before and after when dealing with raw meat.
• Don’t consume foods past their use-by dates.
• Wash utensils and kitchen items after use.
• Always cover food (especially meat), and place in the fridge.
10. UNDERSTANDING FOODS
HOW TO READ NUTRITION LABELS
AT A GLANCE LABELS
Found on the front of food packaging to give a quick
guide on energy, salt, fats, saturates and sugar content.
Following the traffic light system, opt for foods that are
GREEN (low in fats, sugars and salt), and avoid foods
that are RED (high in fats, sugars and salt).
Energy
Fat
Saturates Sugars
Salt
20g 6.4g 7.6g 2.4g
2267 kJ
542kcal
27%
28%
32%
8%
42%
BACK OF PACK LABELLING
These nutritionals
give a comprehensive
insight into what is
in our food.
Typical values
100g Each slice (typically
contains
44g) contains
Energy
986kJ
235kcal
1.5g
0.3g
50g
3.8g
2.8g
7.7g
1.0g
Fat
of which saturates
Carbohydrate
Of which sugars
Fibre
Protein
Salt
Refer to this column when
comparing products.
For a pre-game meal/snack
choose foods which contain
50 g of carbohydrate.
435kJ
105kcal
0.7g
0.1g
20.0g
1.7g
1.2g
3.4g
0.4g
%
RI* for an
RI* average adult
5%
1%
1%
8400kJ
2000kcal
70g
20g
2%
90g
7%
6g
Due to a higher than average
energy output when training,
rugby players will generally
need a higher amount of
carbohydrates, protein
and fat, above that
suggested by RI.
This pack contains 16 servings
* Reference intake of an average
adult (8400kJ / 2000kcal)
NUTRIENT
The following
guidelines
show if a food
is high or low
in fat, saturated
fat, salt, sugar.
Reference Intake (RI) are
guidelines about the amount
of nutrients and energy
needed for the average adult
to maintain a healthy diet.
Nutrition
LOW
MEDIUM
per 100 g
per 100 g
per 100 g
HIGH
per portion
Fat
≤3g
> 3 g - < 17 g
≥ 17 g
≥ 21 g
Saturated fat
≤1g
>1g-<5g
≥5 g
≥6 g
Sugars (total)
≤5g
> 5 g - < 22 g
≥ 22 g
≥ 27 g
Salt
≤ 0.3 g
> 0.3 g - < 1 g
≥1 g
≥1 g
WHAT’S IN MY FOOD?
Our food isn’t just made up of one macronutrient.
See below for the composition of five common foods.
PORTION
CARBS
PROTEIN
FAT
1 Slice of
brown bread
16 g
3g
1g
1 Portion of rice
(230 g)
64 g
5g
0g
1 Cup of milk
(250 ml)
12 g
9g
4g
½ Avacado
2g
2g
18 g
Medium beef steak
(144 g)
0g
49 g
14 g
11. PORTION SIZES
It can be difficult to know exactly how much food to eat whilst ensuring you are giving your
body the fuel it needs to perform and adapt to training. The hand portion size below is useful to
approximate food portion sizes.
PROTEIN
Aim to eat 8 -10
portions per day
A palm size
(80 g) of lean
meat
1 Tin of Baked
Beans
1 handful
(40 g)
of nuts
3 eggs
Cheque book
sized portion
of fish
CARBS
- STARCH
Aim to eat 6 - 9 portions of
starchy foods per day.
This may vary depending
on individual training
demands. Consult your
club Nutritionist/Dietician
for more information.
CARBS
- FRUITS
& VEG
1 computer
mouse sized
baked potato
2 x slices of toast
1 fist sized
portion (70 g)
dried pasta
1 tennis ball
portion (70 g)
dried rice
1 or 2 slices of large
fruit, or vegetables
e.g. Pineapple,
Aubergine
1 medium sized fruit,
e.g. Apple, Orange,
Banana
2 small fruit,
e.g. Kiwis, Plums,
Tomatoes
1 small bowl
of mixed fruits/veg
½ Avocado
Two hands of
grapes
Two handfuls
berries
Two fists of
salad
One portion is 80 g
fruit or vegetables.
Aim to eat at least 5
portions per day
FATS - OIL
1 fingertip (about a teaspoon
– 5 g) is how much butter to
spread on bread
1 tablespoon (11 g) is how much
olive oil to cook with
12. MEAL PLANNER– LOW TRAINING DAY
WEIGHT 75-85KG
Below is an example of what to eat on a low intensity training day. Follow this chart to structure
your daily snacks and meals based on your body weight.
BREAKFAST
GRANOLA (1/2 CUP)
GREEK YOGHURT
(4 TBSP)
RASPBERRIES
(2 HANDFULS)
TEA, SEMI-SKIMMED
MILK (MUG)
MID MORNING SNACK
WHOLEMEAL TOAST
(1 MEDIUM SLICE)
BANANA (MEDIUM)
COTTAGE CHEESE
(LOW FAT 1 TBSP)
LUNCH
WHITE RICE
(1/2 CUP)
CHICKEN BREAST
(1 MEDIUM)
COURGETTE
(MEDIUM)
RED PEPPER
(HALF, LARGE)
PESTO (1 TBSP)
MID AFTERNOON SNACK
WHOLEMEAL TOAST
(1 MEDIUM SLICE)
TURKEY (2 SLICES)
LETTUCE
(SMALL PORTION)
DINNER
NEW POTATOES
(150g)
TOMATO
(2 SLICES)
PRE BED SNACK
BAKED SALMON
(1 LARGE FILLET)
ASPARAGUS
(1 LARGE PORTION)
BROCCOLI
(1 LARGE PORTION)
WHOLE MILK
(1 CUP)
AVOCADO
(HALF, MEDIUM)
12. MEAL PLANNER– HIGH TRAINING DAY
WEIGHT 75-85KG
Below is an example of what to eat on a low intensity training day. Follow this chart to structure
your daily snacks and meals based on your body weight.
BREAKFAST
GRANOLA (1/2 CUP)
GREEK YOGHURT
(4 TBSP)
RASPBERRIES
(2 HANDFULS)
TEA, SEMI-SKIMMED
MILK (MUG)
MID MORNING SNACK
WHOLEMEAL TOAST
(1 MEDIUM SLICE)
BANANA (MEDIUM)
COTTAGE CHEESE
(LOW FAT 1 TBSP)
LUNCH
WHITE RICE
(1/2 CUP)
CHICKEN BREAST
(1 MEDIUM)
COURGETTE
(MEDIUM)
RED PEPPER
(HALF, LARGE)
PESTO (1 TBSP)
MID AFTERNOON SNACK
WHOLEMEAL TOAST
(1 MEDIUM SLICE)
TURKEY (2 SLICES)
LETTUCE
(SMALL PORTION)
DINNER
NEW POTATOES
(150g)
TOMATO
(2 SLICES)
PRE BED SNACK
BAKED SALMON
(1 LARGE FILLET)
ASPARAGUS
(1 LARGE PORTION)
BROCCOLI
(1 LARGE PORTION)
WHOLE MILK
(1 CUP)
AVOCADO
(HALF, MEDIUM)
12. MEAL PLANNER– LOW TRAINING DAY
WEIGHT 85-95KG
Below is an example of what to eat on a low intensity training day. Follow this chart to structure
your daily snacks and meals based on your body weight.
BREAKFAST
GRANOLA (1/2 CUP)
GREEK YOGHURT
(4 TBSP)
RASPBERRIES
(2 HANDFULS)
TEA, SEMI-SKIMMED
MILK (MUG)
MID MORNING SNACK
WHOLEMEAL TOAST
(1 MEDIUM SLICE)
BANANA (MEDIUM)
COTTAGE CHEESE
(LOW FAT 1 TBSP)
LUNCH
WHITE RICE
(1/2 CUP)
CHICKEN BREAST
(1 MEDIUM)
COURGETTE
(MEDIUM)
RED PEPPER
(HALF, LARGE)
PESTO (1 TBSP)
MID AFTERNOON SNACK
WHOLEMEAL TOAST
(1 MEDIUM SLICE)
TURKEY (2 SLICES)
LETTUCE
(SMALL PORTION)
DINNER
NEW POTATOES
(150g)
TOMATO
(2 SLICES)
PRE BED SNACK
BAKED SALMON
(1 LARGE FILLET)
ASPARAGUS
(1 LARGE PORTION)
BROCCOLI
(1 LARGE PORTION)
WHOLE MILK
(1 CUP)
AVOCADO
(HALF, MEDIUM)
12. MEAL PLANNER– HIGH TRAINING DAY
WEIGHT 85-95KG
Below is an example of what to eat on a low intensity training day. Follow this chart to structure
your daily snacks and meals based on your body weight.
BREAKFAST
GRANOLA (1/2 CUP)
GREEK YOGHURT
(4 TBSP)
RASPBERRIES
(2 HANDFULS)
TEA, SEMI-SKIMMED
MILK (MUG)
MID MORNING SNACK
WHOLEMEAL TOAST
(1 MEDIUM SLICE)
BANANA (MEDIUM)
COTTAGE CHEESE
(LOW FAT 1 TBSP)
LUNCH
WHITE RICE
(1/2 CUP)
CHICKEN BREAST
(1 MEDIUM)
COURGETTE
(MEDIUM)
RED PEPPER
(HALF, LARGE)
PESTO (1 TBSP)
MID AFTERNOON SNACK
WHOLEMEAL TOAST
(1 MEDIUM SLICE)
TURKEY (2 SLICES)
LETTUCE
(SMALL PORTION)
DINNER
NEW POTATOES
(150g)
TOMATO
(2 SLICES)
PRE BED SNACK
BAKED SALMON
(1 LARGE FILLET)
ASPARAGUS
(1 LARGE PORTION)
BROCCOLI
(1 LARGE PORTION)
WHOLE MILK
(1 CUP)
AVOCADO
(HALF, MEDIUM)
12. MEAL PLANNER– LOW TRAINING DAY
WEIGHT 95-105KG+
Below is an example of what to eat on a low intensity training day. Follow this chart to structure
your daily snacks and meals based on your body weight.
BREAKFAST
GRANOLA (1/2 CUP)
GREEK YOGHURT
(4 TBSP)
RASPBERRIES
(2 HANDFULS)
TEA, SEMI-SKIMMED
MILK (MUG)
MID MORNING SNACK
WHOLEMEAL TOAST
(1 MEDIUM SLICE)
BANANA (MEDIUM)
COTTAGE CHEESE
(LOW FAT 1 TBSP)
LUNCH
WHITE RICE
(1/2 CUP)
CHICKEN BREAST
(1 MEDIUM)
COURGETTE
(MEDIUM)
RED PEPPER
(HALF, LARGE)
PESTO (1 TBSP)
MID AFTERNOON SNACK
WHOLEMEAL TOAST
(1 MEDIUM SLICE)
TURKEY (2 SLICES)
LETTUCE
(SMALL PORTION)
DINNER
NEW POTATOES
(150g)
TOMATO
(2 SLICES)
PRE BED SNACK
BAKED SALMON
(1 LARGE FILLET)
ASPARAGUS
(1 LARGE PORTION)
BROCCOLI
(1 LARGE PORTION)
WHOLE MILK
(1 CUP)
AVOCADO
(HALF, MEDIUM)
12. MEAL PLANNER– HIGH TRAINING DAY
WEIGHT 95-105KG+
Below is an example of what to eat on a low intensity training day. Follow this chart to structure
your daily snacks and meals based on your body weight.
BREAKFAST
GRANOLA (1/2 CUP)
GREEK YOGHURT
(4 TBSP)
RASPBERRIES
(2 HANDFULS)
TEA, SEMI-SKIMMED
MILK (MUG)
MID MORNING SNACK
WHOLEMEAL TOAST
(1 MEDIUM SLICE)
BANANA (MEDIUM)
COTTAGE CHEESE
(LOW FAT 1 TBSP)
LUNCH
WHITE RICE
(1/2 CUP)
CHICKEN BREAST
(1 MEDIUM)
COURGETTE
(MEDIUM)
RED PEPPER
(HALF, LARGE)
PESTO (1 TBSP)
MID AFTERNOON SNACK
WHOLEMEAL TOAST
(1 MEDIUM SLICE)
TURKEY (2 SLICES)
LETTUCE
(SMALL PORTION)
DINNER
NEW POTATOES
(150g)
TOMATO
(2 SLICES)
PRE BED SNACK
BAKED SALMON
(1 LARGE FILLET)
ASPARAGUS
(1 LARGE PORTION)
BROCCOLI
(1 LARGE PORTION)
WHOLE MILK
(1 CUP)
AVOCADO
(HALF, MEDIUM)
13. DO I REALLY NEED SUPPLEMENTS?
FOOD FIRST
Used in the right way, supplements sit at the top of the pyramid when it comes to nutrition
supporting the training goals of rugby athletes. However, good basic nutrition such as eating
adequate macronutrients, micronutrients and maintaining hydration have the biggest impact in
terms of optimising performance.
SUPPLEMENTS 5%
Supplements such as protein shakes can aid convenience and help to
optimise protein intake, especially when large daily doses are advised for
individuals with a large body mass.
HYDRATION 25%
Staying hydrated during training and throughout the day is
essential for maintaining peak performance.
MICRONUTRIENTS 30% (Vitamins & Minerals)
Eat at least 5 portions of fruit & vegetables per day
along with meat and dairy to gain adequate vital
vitamins and minerals.
MACRONUTRIENTS 40%
(Carbohydrates, Fats, Protein)
Ingest adequate daily carbohydrate,
protein, and fat based on training
intensity, type and time.
INFORMED SPORT – QUALITY ASSURANCE
How can we make better informed decisions when there is a need to supplement the diet with
sports nutrition products? Look out for the Informed Sport logo on products.
Always implement a food
first approach and gain
guidance from the RFU
or Sports Nutritionist/
Dietician when including
supplements in your diet.
A quality assurance
programme for sports
nutrition supplements.
Certifies that all ingredients
have been tested for
banned substances.
As an athlete, it’s your responsibility to
ensure that you know what is contained
within the products you consume.
REFERENCES
1.Public Health England in association with the Welsh Government, the Scottish Government
and the Food Standards Agency in Northern Ireland.
2.Tipton, K. D. and Wolfe, P. R. (2004). Protein and amino acids for athletes.
Journal of Sport Science, 22, 65-79
3.Bradley, W. J., Cavanagh, B. P., Douglas, W., Donovan, T. F., Morton, J. P., Close, G. L.
(2015). Quantification of training load, energy intake and physiological adaptations during a
rugby preseason: A case study from an elite European rugby union squad.
The Journal of Strength and Conditioning Research, 29, 2, 534-544.
4.Phillips, S. M. (2011). The science of muscle hypertrophy: making dietary protein count.
Proceedings of the Nutrition Society, 70, 100-103.
5.Close, G. L. and Morton, J. P. (2014). Nutrition for Rugby. In: Twist, C. & Worsfold, P. eds.
The Science of Rugby (117-138). London/New York: Routledge.
6.Adapted from - McArdle, W. D., Katch, F. I., and Katch, V. L. (2007).
Exercise Physiology: Energy Nutrition, and Human Performance. 7th ed. Baltimore:
Lippincott Williams and Wilkins. 46.
This Nutrition for Rugby Performance booklet has been
sponsored by MaxiNutrition and endorsed by the England
Rugby Football Union.
MaxiNutrition is a quality sports nutrition brand trusted by the
England Rugby Football Union (RFU).
This booklet has been prepared exclusively for the use
and reference of elite rugby players. The relevant opinions,
recommendations and scientific information may not be
appropriate for general consumer use.