Download Drink some sports drinks in place of water as they top up

Quantity of food required to provide high
Amount of Amount
carbohydrate and high protein needs for a 70 kg carbohydrate
of
athlete
(g)
protein
(g)
Breakfast 2 cups cereal
300 ml milk
2 slices toast
2 tablespoons jam
1 cup juice
39
16
30
36
19
6
12
8
0
2
Lunch
2 bread rolls each with 50 g chicken + salad
1 banana
1 fruit bun
250 ml flavoured low fat milk
78
20
34
17
41
2
6
13
Dinner
Stir-fry with 2 cups pasta + 100 g meat + 1 cup
vegetables
1 cup jelly + 1 cup custard
100
82
50
13
Snacks
750 ml sports drink
1 carton yoghurt
1 piece fruit
1 cereal bar
51
33
18
24
0
10
1
2
Analysis
580 g carbohydrate (8 g/kg)
594 g
8 g/kg
166 g
2.3 g/kg
OTHER NUTRITION TIPS
Try to have a snack containing protein and carbohydrate just before and just after weights
sessions to maximise your muscle gain and recovery eg yoghurt, ham sandwich or Sustagen®
Sport.
 Injury is a fact of life in Rugby League and many other contact sports. Alcohol can make
injuries worse by increasing swelling and bleeding. This means that it is best to avoid alcohol
for the first 24-48 hours after an injury occurs.
 Although there are many supplements on the market many are expensive and have no
proven benefit. Sports bars, sports drinks and liquid meals are a convenient way to top up
energy levels especially if trying to gain weight.
 Common Nutrition Issues
 Training
Meeting carbohydrate requirements
 Little research has been done into the specific carbohydrate requirements of rugby league
players. That said, though not as aerobically demanding as other football codes, players still
need to ensure adequate intake of carbohydrate for the aerobic and anaerobic production
of fuel to optimize training performance and to promote recovery. An intake target of 5-7 g
of carbohydrate per kg of body mass should meet the requirements of most players. That
said, it’s important that players learn to adjust their intake of carbohydrate based on their
daily training schedule i.e. more on heavy loading days, less on easy/days. A useful strategy











is to achieve this is to establish basic meal plan based on nutrient dense carbohydrate rich
choices, that meets their requirements on easy/rest days, then orientate additional
carbohydrate rich choices around training session e.g. sports drink during, recovery snack
immediately post.
Gaining Muscle Mass
Gains in lean muscle mass are a priority for many of the players in the AIS program. To
ensure an adequate energy intake support their hypertrophy goals, players are encouraged
to consume six meals a day, with a focus on nutrient dense carbohydrate rich foods that are
also low in fat and provide a good source of protein. In addition, players are encouraged to
support strength training sessions by having a carbohydrate and protein rich snack soon
after finishing e.g. yoghurt, low fat flavoured milk. Players can also promote better
maintenance of lean muscle tissue through intake of carbohydrate during prolonged team
training sessions. This will also promote superior performance through provision of fuel for
the muscles and central nervous system.
Creatine supplementation
While few studies have looked at the effects of creatine supplementation on rugby
performance, the nature of the game, i.e. a series of high intensity efforts with variable
recovery periods, would suggest that it may be of benefit. Further, use during a resistance
training block, where athletes are trying to increase size/strength, may also be
warranted. That said, especially with younger athletes, it’s important to recognise that
more significant gains can be made through a well structured training and eating plan that
promotes sufficient energy intake, while meeting other sports nutrition goals e.g. re-fuelling
Competition
Meeting fuel requirements
On the day before matches, the player’s normal training diet, combined with rest or light
training, should be enough to ensure adequate fuel stores for the game. On match day,
players should stick to their normal meal routine, ensuring carbohydrate rich foods are the
focus of each meal or snack, aiming to finish all solid food options 2-3 hours before the start
of the match. Though there have been few studies into carbohydrate supplementation
during league matches, research from other sports suggest that those players involved for
all or at least the majority of the game may benefit from source of carbohydrate during the
game e.g. sports drink, gels. Players are encouraged to trial any options during hard training
sessions to assess tolerance.
Hydration
Players should aim to start their matches well hydrated. The day before and on match day,
having fluids with all main meals, and having access to fluids in between meals, serves as a
useful strategy to help ensure this goal is met. In addition, if they are likely to be playing in
warm conditions, the addition of sodium to the ingested fluids may be warranted. During
matches, players should look for opportunities to consume fluids at regular intervals to
minimise the fluid deficit incurred e.g. try conversions, half time. While water is a suitable
option, sports drinks afford players the opportunity to contribute towards their fuel and
fluid needs simultaneously.
Promoting recovery
Players engaged for the full 80 minutes in a game will put a significant drain on their muscle
carbohydrate (glycogen) stores, as well as incur significant muscle damage, secondary to
physical load and heavy contact incurred. To promote rapid recovery of fuel stores, as well
as muscle growth and repair, players are encouraged to consume a carbohydrate and
protein rich snack soon after the match. Dairy based options e.g. flavoured milk, liquid meal
supplements, provide a good combination of these macronutrients and tend to be popular
with players. They carry the additional benefit of contributing to the players re-hydration
needs simultaneously.
As with other team sports, a culture of consuming alcohol after games still persists in rugby
league, which will hinder the recovery process in a number of ways. It will impair glycogen
re-synthesis, prolong the extent of any soft-tissue injures or bruising and as it acts as a
diuretic, it will slow down the process of rehydration. Further, players are less likely to
adhere to optimal recovery nutrition practices when they are drinking alcohol.
Sample meal plan for training
Meal
Food
Drink
Breakfast
Large bowl of cereal Banana
Large fruit juice
Snack
Sandwich ( cheese and salad)
Sports drink
Lunch
2 ham, cheese and tomato rolls
Flavoured milk
Snack
Muesli bar
Water or cordial
Dinner
Beef and vegetable stir fry with rice
Cordial
Snack
Canned fruit and yoghurt
Glass of milk
Extra:Sports drink at training
Comments:This is suitable for a player training once a day etc etc
Fluid Needs
Rugby league players can lose several Litres of fluid during a game especially during the
summer months. Dehydration will lead to poor concentration and coordination. Heat stroke
is dangerous and can lead to death. It can be hard to drink enough fluid to make up for what
is lost in sweat during training and competition.
Drink 250-500mls with every meal and snack - don't save up until training. Aim to drink
more than your thirst tells you to. Check your weight before and after training or
competition (1 Kg lost = 1.5 Litres to replace)
Good fluid choices - sports drink, water, fruit juice, cordial and milk. Sports drink has the
added benefit of containing sodium (salt) which helps your body to retain the fluid.
Poorer fluid choices- alcohol, cola drinks, tea, coffee and energy drinks. These are diuretics
and will increase fluid loss in your urine. Soft drinks are gassy and filling making it difficult to
drink enough.
What Should I Eat Pre-Event?
extra carbohydrate and drink plenty of fluid in the 24 hours before the game. This will
give you the best chance of performing well.
-4 hours before the game (eg, cereal and toast, pasta and red sauce)
and a light snack 1-2 hours before (eg. banana roll and sports drink).
tolerate
-game nerves or can't compete with a full stomach, try having
nutritious drinks (eg. smoothies) or eat early and top up with small snacks or drinks closer to
the game
What Should I Eat/Drink During Competition?
and help concentration.
bottle during breaks in play and on the interchange bench. Don't spit it
out.
-400mls of sports drink or water. Carbohydrate gels can give an
added boost to energy.
What About Recovery?
Poor recovery after the game can lead to decreased energy during the following week of
training. It can also slow down repair of injury. Drinking and eating for recovery is important
to play at your best. Drinking and eating carbohydrate rich foods as soon as possible after
the game will increase your rate of recovery. Some ideas include;






Sports drink AND
banana roll
jelly lollies
sandwiches
muffins
tropical fruit
Are supplements necessary?
Although a new supplement seems to be created every minute, most have no benefit and
are very expensive. Sports bars, sports drinks and liquid meals are a convenient way to top
up energy levels especially if trying to gain weight. Beware of protein supplements - most
rugby league players get more than enough protein in their diet. For more advice, see a
sports dietitian.
Other Nutrition Tips
Injury is a fact of life in Rugby League and many other contact sports. Alcohol can make
injuries worse by increasing swelling and bleeding. This means that it is best to avoid alcohol
for the first 24-48 hours after an injury occurs