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HUDDERSFIELD GIANTS NUTRITIONAL INFO
A balanced diet is key for optimal health, recovery and performance and consists of 5 major food
groups: Health before performance!
1. Carbohydrate e.g breakfast cereals (oatmeal, etc), rice and pastaThe best sources of
carbohydrates: pastas, brown rice, brown bread, vegetables and fruits.
2. Fruit and vegetables, broccoli, asparagus, watercress, peppers, carrots, bananaetc
3. Milk and milk products, e.g whole milk, skim milk, yoghurt, cheese
4. Meat and alternatives, e.g meat (lean), fish, poultry, nuts, legumes, beans and eggs
5. Fats and oils, e.g butter, margarine, cooking oils, cream and salad dressings.
The aim is to eat a variety of foods from each group every day, the greater variety of colours on
your plate the better!
Carbohydrate:
Carbohydrate is stored in the muscles and liver as glycogen. Muscle glycogen is a major fuel used
during RL.
Aim for between 6-10 grams of carbohydrate per kilogram of bodyweight per day - This
fluctuates depending on activity levels.
WORK OUT YOUR OWN REQUIREMENTS BASED ON THIS!E.g 60kg x 6
As a guide, approximately 60% of the total caloriesyou consume should come from carbohydrates.
Types
SIMPLE V COMPLEX
Based on the structure of the sugar compounds that make up the carbohydrate
Glucose, sucrose (sugars), white bread, honey, jam, lucozade, cake= Simple sugars, with a high
glycaemic index (GI); therefore rapid increase in blood glucose, ideal for a pre training and pre
game snack, for a fast energy release to top up stores gained in the main from your complex
intake. Should not be the main source of your carbohydrate intake.
Wholegrains, pasta, sweet potato, brown rice,nuts oats, apples, pearsare complex CHO = takes
longer to digest. Lower GI, so lower and more sustained increase in blood glucose. These should be
the main makeup of your carbohydrate intake throughout the week. Increase this intake the day
prior to a game, before training and before a match.
Starchy carbohydrates include food choices such as brown rice, baked and sweet potatoes,
oatmeal, brown pastas and whole grains.
Fibrous carbohydrates include asparagus, broccoli, cauliflower, onions, mushrooms, spinach
and peppers and can also be found in most varieties of dark green leafy vegetables
Adequate glycogen replenishment after RL may require an intake of 1.5g of carbohydrate per kg of
body weight during the first 30 minspost& again every 2hrs for 4-6 hrs.
Pre-training/match meals - 2 to 3
hours1-2g/kg/bw of complex
carbohydrate
The Hand out provides more
examples of meal ideas and timings
prior to and post activity.
✔ Pasta with tomato-based sauce
with meat, fish or beans
✔ Baked/sweet potato with cheese,
tuna or baked beans
✔ Sandwich or roll filled with chicken,
egg, tuna or peanut butter
✔ Rice or noodles with chicken or lentils
✔ Meat, vegetables and potatoes
Essentially a source of complex
carbohydrate together with a lean
source of protein, a dark green
vegetable and a source of good fat e.g
avocado or olive oil is the way to go
both prior to a match and after a
match.
Protein
Protein can
also act as an
energy supply
in instances
of depleted
carbohydrate
and fat stores.
Research has shown that even though protein requirements of rugby players are higher
than those of inactive people, there is a limit to the amount of protein that is optimal to consume.
Amounts above 2
grams/kg body weight will generally be stored as fat. What is more important isthe timing of protein
intake. Directly after a weights session is recommended. The ideal recipe is to take both solid
carbohydrate and protein together rather than consume a protein shake, this post resistance
training consumption of protein is vital for optimal growth and recovery.
Protein should be approximately 15%-20% of the total calories consumed.
Some examples..
•
One skinless chicken breast (130g): 41g protein.
•
One small fillet steak (200g): 52g protein.
•
One beef burger or pork sausage: 8g protein.
•
One portion of poached skinless cod fillet (150g): 32g protein.
•
Half a can of tuna: 19g protein.
•
One portion of cheese (50g): 12g protein.
•
One medium egg: 6g protein.
•
LIMIT RED MEAT TO TWICE WEEKLY AS A MAXIMUM!
•Intake approximately 1.6g to 1.8g per
kg of body weight for resistance trained
athletes.
So if you weigh 70kg and took a value of
1.6g/kg/bw how much protein would
you need per day??70 x 1.6 = 112 grams
of protein.Just look at label..
Whey protein and casein are the two major types of protein found
in milk, and are often the ones used in protein supplements.
All animal protein (from milk, eggs, meat, fish and
poultry) provide the highest quality rating of food
sources. However many plant and cereal foods
(breads, cereals, peas, beans, pulses, nuts) also
contain significant amounts of protein, but need
to be combined to produce the same quality
as animal sources. A food-based approach to
meeting protein requirements should be the
focus for all rugby players.
Only when solid forms of intake cannot be achieved.E.g post match in the car on
the way home! No Negative effects to taking this as a teenager however a well balanced diet together
with the appropriate use of resistance training for your age is all that is recommended to achieve
gains in size and strength. Taking Whey protein has had no additional benefits to these qualities when
under 16.
Protein supplements only recommended post 16 years old for the players at Giants,as a add on to a
nutrient rich sustainable eating plan.Great for immediate fast absorbing protein after resistance
training to aid synthesis and repair.
Protein supplements after 16?
There is no evidence that supplements
offer advantages over dietary sources of
protein. The mistake players often make
is to take a protein supplement at the
expense of carbohydrate straight after
training. What is needed at this time is
both protein and carbohydrate. This
should be taken as ordinary food and
fluids.
Intake of small amounts 10–20 g of
protein just before, during, or after a
training session (resistance) will promote
net positive protein balance in trained
muscles. Consumption of more than
30g,post has no greater effect than 20g.
Creatine? Recommended! but not when
under 18!
Casein v Whey? Slow release – best for
night time consumption. Again post 16.
Proteins with higher BV are optimal
Fat

Ideally, fat intake should be approximately 25% of total calorie intake. Help the body absorb
vitamins (vitamins A, D, E, and K are fat soluble, meaning they can only be absorbed if there's
fat in your eating plan.
Monounsaturated fats and polyunsaturated fats
are known as the “good fats” because they are
good for your heart, your cholesterol, and your
overall health and include foods such as Avocados,
Sunflower oil, peanut butter, most Nuts.
Saturated fats include commercially-baked
pastries, cookies, doughnuts, muffins, cakes, pizza
dough, packaged snack foods (crackers, microwave
popcorn, chips) and should be avoided or eaten
sparingly, Fast food, takeaways etc.
Omega-3 fatty acids
These include an “essential” fatty acid, which
means it's critical for our health but cannot be
manufactured by our bodies. Good sources of
omega-3 fatty acids include cold-water fish,
flax seed, soy, and walnuts.
Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
Info provided on the food label
Also look at the RI

The average man should eat no more than 30g of saturated fat a day.
Fluid
Key is to not wait until you are thirsty to drink, and begin drinking early in exercise
• Small volumes regularly- Commonly 200‐300 ml every 15‐20 minutes
You can work out your basic daily fluid needs by multiplying your body weight in kilos by 50mls,
for example, a player who weighs 75kg (75 x 50 = 3750mls) …
Work out your own
Sports drinks can be taken directly after training or at HT or FT time on game day, not necessary to
drink during weight sessions. Just drink water when resistance training!
Types
Eating to gain lean mass
Total energy intake is more important than elevated protein intake when attempting to
increase muscle mass. To make 1lb (454g) of muscle you need approximately 3500 kcal; An
athlete must increase calorie intake by approximately 500 calories per day in order to gain
1lb in a week. Since muscle contains about 22% protein to gain that extra pound an
additional 14g of protein should be consumed on a daily basis.
Remember do not substitute healthy foods for high calorie choices when trying to gain
muscle mass, meals containing carbohydrate, protein, vegetables and a good source of fat
are optimal.
Tips:
* Choose a variety of foods from the five food groups each day. Eating the widest variety of
fresh fruits and vegetables gives the most nutritional value for the amount of calories you
are eating
* Eat up to 5 meals a day. Small meals are better than 2-3 large ones. This can be achieved
by snacking every 2-3 hours
* Snack between meals on sandwiches, eg chicken and salad, tuna and sweet corn. Dried
fruits are also good food snacks to carry around.
* Drink low fat milk
* Be realistic! A well planned diet with a muscle mass gain weight training programme should
yield about 0.5 kg of muscle mass per week, this is effected by conditioning type exercise
however.
* Remember that late nights eat muscle tissue – you should aim to have at least 8 hours sleep per
night. During sleep growth hormone rises dramatically - this literally converts the food eaten
complemented by the training into muscle.
To play professional RL you are looking to weigh around 85 – 115 kg, but this must not
come with a high body fat percentage, between 8 and 15% BF is optimal. Diets are not
recommended, eat sustainably healthy food all year, make sure you eat the right food
prior to and post games and training, together with appropriate use of sports drinks if
needed and regular intake of water.