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National
Performance
Nutrition
Newsletter
June 2012
Rugby Grub - Issue [14]
Staying Healthy During Winter
Inside…
• Diet & Illness… Staying healthy
• Swap it, don’t stop it… Milk
• Rugby Grub… Slow Cooker
Convenience
• Guru Goss… Got a question,
forward it to us at…
[email protected]
• Diner Directory… Club Canteen
• What’s He Eating… Seven’s
captain, Ed Jenkins
• Research Ramblings…
1
• Follow us on Twitter…
@OZRugbyGrub
Christine, Kelly, Kate, Sophy &
Gary
Winter is the time for footy but it’s also the time that coughs & colds (or
upper respiratory tract infections) are most prevalent. The exact reason why
upper respiratory tract infections are more common in winter isn’t
completely understood. We do know that being cold doesn’t actually give
you a cold, despite what your mum may have told you. Some studies have
suggested that short-term exposure to cold weather may alter the immune
system or the nose’s defenses while other studies show that some viruses
are killed by ultraviolet light, which is in short supply on cold wet winter
days. Perhaps just as important, when it’s cold or you are travelling with a
team (U20 World Cup, 7’s tournaments throughout the world, Olympic
Games), athletes are more likely to spend longer periods indoors. This makes
it easier for infectious droplets of mucus, which are coughed, sneezed, or
passed on via hands, to transmit from one person to another.
Regular training is known to help boost your immune system but very
intense exercise can impair the system, at least in the few hours after
exercise. Understanding strategies to help avoid colds will help ensure you
miss fewer training sessions.
Avoiding Colds…
Your doctor will have some great tips on limiting your potential for
developing a cold. These include…
• Minimise contacts with infected/sick people & potentially contaminated
objects. Wash your hands regularly with antiseptic cleansers, but
especially after sneezing or blowing your nose and prior to meals
• Get sufficient sleep as inadequate sleep can impair your immune
function. The important sleep hours are the ones before midnight.
• Manage your stress
What you eat & drink also impacts on your immune system so it makes good
sense to consider your diet when trying to avoid getting sick.
Rugby Grub - Issue [14]
June 2012
Take Home Tip…
Trying to avoid the dreaded winter
bug demands a broad based
strategy that takes into
consideration good hygiene
practices plus a range of other
factors including your diet. While
exercise can blunt the immune
system temporarily, consuming a
sports drink during training can help
limit this. Selecting a wide range of
fresh fruit & veggies is also a great
way to boost your immunity.
Staying Healthy During Winter…
Dietary strategies to help avoid getting sick & recovery from illness
• Use a sports drink during longer training sessions. Consuming carbohydrate during exercise helps to limit the release
of stress hormones
• Include a wide variety of fresh fruit & vegetables throughout the day. These staples are our very best source of antioxidant nutrients like vitamins A, C, and E, β-carotene, lycopene, and quercetin. While each of these are available as a
supplement, antioxidants seem to work best together, as occurs in food, where cofactors in the food help enhance
bioavailability. Anti-oxidant supplements have been shown on occasion to actually promote cell damage, rather than
protect it so focus on selecting a mix of foods to cover all the colours of the rainbow
• Consider taking a probiotic supplement. Research suggests probiotics can help reduce the incidence of upper
respiratory tract infections. Speak with your doctor or dietitian for advice on the product which may be best for you
• If you do get sick, there is some evidence that short term Vitamin C and zinc supplementation may help reduce the
duration of symptoms. Again, speak with your doctor or dietitian for further advice on this but never take these
supplements for any longer than the duration of your cold as extended use may result in adverse outcomes
Swap it, Don’t Stop It… Milk
In an effort to curb the ever expanding waistlines of the Aussie population, the Australian Government has started a
campaign to encourage people to swap poorer food choices for better ones. Take for example, the milk’s in the table
below. The best choice for you will depend on your specific nutrition goals & how much milk you consume over the day.
Nutrient profile of various milks and milk alternatives per 100 ml (per cup in brackets).
Milk Type
Kilojoules
Protein
Fat
Carbs
280 (700)
3.5 (9)
4 (10)
5 (12)
Full cream
210 (525)
4 (10)
1.5 (4)
5 (12)
Half strength (e.g. Trim)
150 (375)
4 (10)
0
5 (12)
Skim
200 (500)
5 (13)
0
7 (18)
Shape/ Physical
120 (300)
2.5 (6)
0
4 (10)
Soy Milk (low fat)
350 (875)
3.5 (9)
4 (10)
10 (25)
Flavoured milk (STD)
200 (500)
4 (10)
1 (3)
6 (15)
Flavoured milk (Rush)
320 (800)
3.5 (9)
1.5 (4)
11 (27)
Up & Go
340 (850)
6 (15)
1.5 (4)
10 (25)
Up & Go Energise
Milk Myths
• Full cream milk is high in saturated fat & should be avoided completed. While standard milk does contain some
saturated fats, it also contains many other heart health components
• Milk consumption causes phlegm production. Research consistently shows no association here
• I need to avoid ALL dairy food as I have a dairy or lactose intolerance. As it is an intolerance, most people can
tolerate small amount of lactose containing foods like milk. Low lactose dairy foods like hard cheese are well tolerated
Rugby Grub - Issue [14]
June 2012
Rugby Grub… Slow Cooker Convenience
With chilly winter days upon us, the thought of a piping hot meal bubbling away at home waiting for you is definitely
appealing. Access to a slow cooker (or crockpot) and 15 minutes in the morning before you leave for the day can
make this a reality. The use of slow cookers took off in the early 1970s but has had a revival in recent years, and it's
easy to see why. They make flavoursome meals with minimal fuss and are a lifesaver for busy athletes. While the
cooking time is long, preparation is minimal, so you can set the slow cooker to low and let it bubble away while
you're at training. As a bonus, slow cookers help you save money, too - they work best with cheaper cuts of meat &
use less energy than an oven. Slow cookers are available from department stores & kitchenware outlets in sizes from
3.5L to 6.5L, & prices start from about $30 up to $150.
Preparation Time
20 minutes
Slow Cooked Lamb Shanks
Cooking Time
135 minutes
Ingredients (serves 6-8)
• 1 cup plain flour
• 8 large French-trimmed lamb shanks
• 2 tablespoons olive oil
• 2 large onions, unpeeled, cut into 1cm slices
• 2 garlic cloves, crushed
• 2 cups beef consommé or beef stock
• 3/4 cup red wine (such as merlot)
• 1/3 cup maple syrup
• 2 tablespoons corn flour
• 2 tablespoons cold water
Method
1. Preheat oven to 180°C. Place flour and salt and pepper in a shallow dish. Lightly coat shanks with flour. Heat oil in
a saucepan over high heat. Cook shanks, in batches, for 3 to 4 minutes or until browned. Transfer to a large
roasting pan OR alternatively, transfer to slow cooker if available
2. Add onions and garlic to saucepan. Cook over medium heat for 2 to 3 minutes or until soft. Add consommé, wine
and maple syrup. Stir to combine. Bring to the boil. Season with salt and pepper. Pour over shanks and cover pan
tightly with foil. Roast for 1 1/4 hours (3+ hrs if using a slow cooker). Remove foil. Turn shanks and roast for 45
minutes or until tender. This least step is not necessary if using a slow cooker
3. Transfer shanks to a platter and cover to keep warm. Strain cooking liquid through a sieve. Discard onions. Return
liquid to pan. Mix cornflour and water in a bowl until smooth. Stir into liquid and bring to the boil, stirring, over
high heat. Reduce heat to medium-low and simmer for 5 minutes or until reduced slightly. Serve shanks with
gravy, cheese and herb mash and steamed cabbage.
Female (mum/ wife/ partner/ potential girlfriend) Impact Factor: 
Source: Taste website
Check out the Taste website for a huge range (>21000) of recipes… Taste.com.au
Got a kick butt recipe you want to share? Submit your recipe to Gary at [email protected]
Rugby Grub - Issue [14]
June 2012
GURU GOSS… ANSWERING YOUR DIETARY CONCERNS
“I saw an ad on TV talking about how bad sugary drinks like sports drinks are for your teeth, causing decay of the
tooth enamel. Should I be avoiding sports drinks? They are just lolly water after all.”
We encourage the use of sports drinks during games and extended training sessions to help boost performance,
providing additional fuel to the muscles when they need it most. However, sports drinks, just like any other slightly
acidic, carbohydrate containing drink could promote erosion of your tooth enamel. Rather than cut sports drinks from
your nutrition arsenal, try the following tips to help maintain good oral hygiene while also enabling you to benefit from
the strategic use of sports drinks…
• Only use a sports drink during extended or intense training sessions. At other times, water may be your best choice
• Minimise contact time the sports drink has with your teeth. Using a squeezy bottle can minimise contact time with
the teeth by directing fluids towards the back of your mouth.
• Make use of dairy products in recovery after exercise or chew sugar free gum
• Avoid brushing your teeth for at least 30 minutes after consuming sports drink to allow tooth enamel to re-harden
Diner Directory…The Rugby Club Canteen
Each month we ‘don our favourite cravat’ & impersonate Matt Preston (Food critic, Master Chef) by reviewing the food
on offer at some of our most widely available eateries. This month we take a look at what’s likely to be available at your
local footy club or stadium!
Green = good choice
Amber = occasional choice
Red = poor choice
Menu Item
Energy (kJ)
Carbs (g)
Protein (g)
Fat (g)
Rating
Four N Twenty Pie
1700
38
16
20

Sausage Roll
1300
31
9
15

Chiko Roll
1600
42
13
18

Bucket of chips
1500
39
6
16

Hot Dog
1500
40
15
16

Ham & Salad Roll
1300
37
13
13

Beef Burger
2100
35
25
27

Mini Pizza
1800
63
18
10

Muffin
1500
50
5
16

Unfortunately there’s not a whole lot of green light action likely at your local rugby club. Don’t leave your recovery to
chance; include a snack in your training bag to kick start the recovery process, selecting combinations of food to help
achieve carbohydrate, protein, fluid & electrolyte needs. Particularly good post game recovery snacks include low fat
dairy snacks like flavoured milks or yoghurts, tins of creamed rice or sandwiches with lean meat & salad combined with
plenty of water. If you’re off to watch the your favourite rugby team, best bet is to have a feed at home prior to the
game or turn up to one of the fast food outlets we’ve highlighted previously that offer healthier choices like Subway,
Grill’d, Crust pizza or Nando’s. If you do get a bit peckish at the venue, having a feed beforehand should limit you to one
of the above options, which in the big picture (i.e. eating for performance at other times of the week) isn’t an issue.
Recent regulatory changes are making it easier to make informed decisions about the foods you select. Any food
outlet with 50 or more stores nationally is now required to display the kilojoule content of foods on their menu.
While the kilojoule content of a food is just one aspect to consider in assessing a foods overall nutritional value, the
above ratings suggest it’s the lower energy foods at fast food outlets that are better choices.
Want more information on the nutritional value of a wide range of Aussie foods, including those available through
supermarkets as well as ‘fast food outlets’, check out Calorie King… http://www.calorieking.com.au/
Rugby Grub - Issue [14]
What’s He Eating... Ed Jenkins
June 2012
Each month we take a closer look at what Australia’s best rugby people do with their diet to help support their
rugby. This month we take a look what’s in the fridge of Ed Jenkins, Captain of the Qantas Men’s Sevens.
1. What’s the most important nutrition tip you’ve been given during your rugby career?
You don’t get big in the gym but in the pantry.
2. How has your eating & drinking changed since you were playing rugby at school?
I guess now I’m making smarter choices with what I’m putting into my body & now that my body has stopped
growing I don’t need to eat as much as what I was at school.
3. Favourite breakfast during a training day?
Scrambled eggs with avocado & bacon on sourdough bread.
ED NOTE: Solid breaky, providing plenty of quality protein (eggs & trimmed, eye bacon) plus carbs (bread).
4. Favourite lunch during a training day?
Chicken & salad wrap
5. Favourite dinner during a training day?
Steak, mash & salad.
ED NOTE: Such a simple meal that almost anyone could prepare but ticks ALL the boxes from a nutrition perspective;
great hit of protein from the steak, super filling carb choice in the mash & heaps of vitamins & minerals from the
salad.
6. Favourite post-training snack?
Up & Go plus Le Rice.
ED NOTE: Basic recovery snack goal, aim for 20g protein & 1g/kg body mass carbs. Ed’s snack has 15g protein & 60g
carbs. Add a glass of milk & a banana to help boost energy reserves, muscle building protein and fluid for rehydration
7. What’s your favourite meal on the run (i.e. when eating outside the home)?
Sushi (chicken & avocado or salmon & avocado)
8. If you were really trying to impress a woman with a home cooked meal, what would you whip up?
If I was out to impress I probably wouldn’t rely on a home cooked meal and would take her out. Failing that I would
probably go for a rack of lamb or a rib eye filet medium rare with some roast vegetables.
9. Favourite pre-game meal?
Varies depending on what the hotel buffet has on offer but usually some sort of pasta dish.
10. Water or sports drink during a game?
Water during a game and then will have a sports drink straight after the game.
ED NOTE: Probably OK for a 7’s game but if playing 15 a side, swab the drinks around i.e. sports drink during for a
fluid & fuel boost, water afterwards in conjunction with a post-training snack or meal
See over page for more on the interview with Ed…
Rugby Grub - Issue [14]
June 2012
What’s He Eating... Ed Jenkins
Top 3 Nutrition Survival Tips: Tournament Travel
1. Re-fuel straight after a game, with fluids and food.
2. Stay hydrated. A good tip I learnt is that milk can help re-fuel, repair and rehydrate, all in one.
3. Take snacks from the buffet in the morning so you have something to eat between meals for the rest of day.
Ed doing his very best ‘Blue Steel’ in the dining hall during a recent sevens tournament.
The Science…
Research Ramblings
Multi-vitamin & mineral supplements are often used by athletes, under the presumption that they can help boost health
& performance. To investigate this, a group of researchers at the Australian Institute of Sport (AIS) had 82 athletes from
several sports take either a multi-vitamin & mineral supplement or placebo (corn flour) for 7-8 months. Throughout the
study, athletes were monitored to confirm their intake of vitamins & minerals was adequate from their food intake alone,
ensuring the supplements were an ‘insurance policy’. Despite the duration of supplementation, researchers weren’t able
to identify any benefit to health or performance from taking the multi-vitamin & mineral supplement. In fact, some
research suggested those taking the supplement actually gained fat & slowed down.
Take Home Message…
Despite the aggressive marketing of multi-vitamin & mineral supplements to give you back your B-B-Bounce, there simply
isn’t any benefit in taking a multivitamin & mineral supplement when your dietary intake is adequate. Focus on achieving
your nutrient needs from foods for a wider range of nutrients in a form that is better absorbed by your body
Telford et al. Int J Sport Nutr. 2:135-53, 1992.