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National Performance Nutrition Newsletter June 2012 Rugby Grub - Issue  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  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  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  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  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  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.