EAT WELL. TRAIN HARD.

PERFORM BETTER

TABLE OF CONTENTS

1. NUTRITION FOR PERFORMANCE 00

2 PROTEIN – REPAIR AND REBUILD 00

3. CARBOHYDRATE – IT’S ALL ENERGY 00

4. SHARPEN UP & BE FAT WISE 00

5. VITAMINS & MINERALS 00

6. HYDRATION 00

7. TOP TIPS FOR FAST RECOVERY 00

8. KEEPING BUGS AT BAY 00

9. THE KITCHEN – THE WHAT, WHEN, HOW 00

10. UNDERSTANDING FOODS 00

11. PORTION SIZES 00

12. MEAL PLANNER – HIGH TRAINING DAY 00

13. MEAL PLANNER – LOW TRAINING DAY 00

14. DO I REALLY NEED SUPPLEMENTS? 00

1. NUTRITION FOR PERFORMANCEGETTING THE BASICS RIGHTGive 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 RUGBYAs 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 FATVITAMINS & 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 & REBUILDThe 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? – TOTALAs 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

HOW MUCH PER DOSE? - TIMEWhen 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.

FOOD SERVING SIZE PROTEIN

Chicken breast fillet(Grilled without skin)

1 medium breast (120 g)

38 g

Tin of tuna (in brine – drained)

1 can (130 g) 30 g

Chicken eggs 1 large (57 g) 7 g

Greek yoghurt (non fat)

1 average pot (125 g)

33 g

Cottage Cheese1⁄2 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 (semi-skimmed)

500 ml 17 g

Soya milk 500 ml 15 g

Chocolate milk 500 ml 18 g

DID YOU KNOWYou may need more protein on high

versus low intensity training days.

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

BREAKFAST MID MORNING SNACK

LUNCH AFTERNOON SNACK

DINNER PRE BED SNACK

35g95-105 kg + 35g 35g 35g 35g 40g30g85-95 kg 30g 30g 30g 30g 40g25g75-85 kg 25g 25g 25g 25g 40g

BODY WEIGHT (kg)

3. CARBS - IT’S ALL ENERGYCarbohydrates 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

• Vegetables

DAYS AROUND GAME DAY AMOUNT OF

Game day -1 6 – 8 g/day

Post game meal 1.2 g/kg/hour

Game day +1 4 – 6 g/day

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

If you need advice on how to manage your carbohydrate intake consult with your club Nutritionist/Dietician.

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.

CARBOHYDRATE SOURCES – TYPECarbohydrates 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.

TIME

BLO

OD

GLU

CO

SE

RE

SP

ON

SE

LOW GI FOOD

HIGH GI FOOD

BASELINE (fasted blood glucose level)

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.

DID YOU KNOW?

Low GI carbohydrates promote a slower release of sugar and therefore are perfect everyday carbohydrate options3.

3. CARBS - IT’S ALL ENERGY

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 MuesliPotatoes(boiled)

Under-ripe bananas Basmati rice Corn Flakes®

Oranges Milk chocolate White rice

Strawberries Honey Over-ripe bananas

4. SHARPEN UP & BE FAT WISEFats 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

HOW MUCH PER DAY? – TOTALToo 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 FATThe following foods make good options for inclusion into your diet, minimising the need to add further fats to your meals.

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.

NUTS EGGS MILK SALMON CHICKEN

‘GOOD’ FATSContain: Unsaturated Fats

(monounsaturated and polyunsaturated)

Found in: Nuts, seeds, olive oil and oily fish

Choose most often, but consider portion size.

‘BAD’ FATSContain: High amounts of saturated and trans fats

Found in: Takeaways, processed foods, cakes, pastries and fried foods

Try to limit the inclusion of these fats in your diet.

‘ANIMAL’ FATSContain: Saturated fat sources

Found in: Animal products such as meat, dairy and eggs

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.

5. VITAMINS AND MINERALSMost 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? – TOTALIt 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 – TYPEEat 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.

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,

IMMUNE STSTEM Role: Protects against disease and

infection.

Vitamins/Minerals: A, E, C, B-

vitamins, Zinc, Iron, Copper, Selenium

EYE FUNCTION Role: Keeping eyes healthy

Vitamins/Minerals: E, Zinc

NEUROMUSCULAR FUNCTION

Role: Connection between the nervous

system and skeletal muscle, allowing us to

move our limbs.

Vitamins/Minerals: A, B1, B6, B12

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

and minerals to help release the energy

from food, which can then be used during

training and competition.

Vitamins/Minerals: B-vitamins,

Manganese

BLOOD CLOTTING

Role: To help the body heal from cuts

and bruises .

Vitamins/Minerals: K

BONES Role: To keep our bones strong and to

prevent fractures .

Vitamins/Minerals: A, D, C, Calcium,

Fluoride

SKIN Role: Maintaining skin health and

providing a barrier to infection .

Vitamins/Minerals: A, C, B1, B2, B6,

Zinc, Iodine

5. VITAMINS AND MINERALSThis table shows the vitamin and mineral content of common foods that you may eat throughout the day.

CHICKEN

BEEF

MILK

EGGS

SALMON

RED PEPPER

LEAFY GREENVEGETABLES

B-vitamins, Selenium, Magnesium

Calcium, Vitamins A, D, E, K

Iron, Zinc, Selenium, B-vitamins

Fluoride, Iodine, Selenium, Vitamins B & D

Fluoride, Copper, B-vitamins, Vitamin A

Magnesium, Vitamins A & C

Manganese, Magnesium, Folate, Vitamins A &K

6. HYDRATIONWhen 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.

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.

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.

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.

TARGET DEHYDRATION SEVERE DEHYDRATION

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;

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.

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.

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.

COMPETITION RECOVERY

NUTRITION

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.

COMPETITION

DURING GAME AND HALF TIME

Carbohydrates: 30-60 g during game

Fluids: Consume little and often

0 FINAL WHISTLE

8. KEEPING BUGS AT BAYFOOD & GENERAL HYGIENE – YOUR FIRST DEFENCEYou 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.

WHEN EATING & DRINKING DURING TRAINING, IN PUBLIC ENVIRONMENTS OR ABROAD – BE AWARE

TOP TIPKeep 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.

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, HOWTaking 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 JOBThe following kitchen utensils and items are the fundamentals that you will use regularly when creating meals and recipes in your kitchen:

CUPBOARD & FRIDGE FREEZER BASICSHaving a few key ingredients will aid convenience, increase the flavour of your foods and provide the foundations for a healthier meal.

FOOD HYGEINE• 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.

TOP TIP

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.

UTENSILSSharp

chopping knife

CutleryWooden mixers

Hand whisk

ITEMS 1 chopping board for meat, 1 for fruit/

vegetables

Wok or frying pan

Tablespoon & teaspoon measures

Bowls & cups

Measuring cup

Olive oilSea salt

and pepperDried herbs and spices

Basmati rice

Frozen vegetables

Milk

TOP TIPGet 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.

10. UNDERSTANDING FOODSHOW TO READ NUTRITION LABELS

AT A GLANCE LABELSFound 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).

BACK OF PACK LABELLINGThese nutritionals give a comprehensive insight into what is in our food.

Reference Intake (RI) are guidelines about the amount of nutrients and energy needed for the average adult to maintain a healthy diet.

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.

Refer to this column when comparing products.

For a pre-game meal/snack choose foods which contain

50 g of carbohydrate.

Fat20g28%27% 32% 8% 42%

6.4g 7.6g 2.4g2267 kJ542kcal

Saturates Sugars SaltEnergy

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 3 g 1 g

1 Portion of rice (230 g) 64 g 5 g 0 g

1 Cup of milk (250 ml) 12 g 9 g 4 g

½ Avacado 2 g 2 g 18 g

Medium beef steak (144 g) 0 g 49 g 14 g

The following guidelines show if a food is high or low in fat, saturated fat, salt, sugar.

NUTRIENT LOW MEDIUM HIGH

per 100 g per 100 g per 100 g per portion

Fat ≤ 3 g > 3 g - < 17 g ≥ 17 g ≥ 21 g

Saturated fat ≤ 1 g > 1 g - < 5 g ≥ 5 g ≥ 6 g

Sugars (total) ≤ 5 g > 5 g - < 22 g ≥ 22 g ≥ 27 g

Salt ≤ 0.3 g > 0.3 g - < 1 g ≥ 1 g ≥ 1 g

NutritionTypical values

Energy

100gcontains

986kJ235kcal

1.5g0.3g50g3.8g2.8g7.7g1.0g

RI* for anaverage adult

8400kJ2000kcal

70g20g

90g

6g

%RI*

5%1%1%

2%

7%

Each slice (typically44g) contains

435kJ105kcal

0.7g0.1g

20.0g1.7g1.2g3.4g0.4g

Fatof which saturates

Of which sugarsFibre

SaltProtein

Carbohydrate

This pack contains 16 servingsReference intake of an averageadult (8400kJ / 2000kcal)

*

11. PORTION SIZESIt 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 -10portions per day A palm size

(80 g) of lean meat

1 Tin of Baked Beans

1 handful (40 g)of nuts

3 eggsCheque book sized portion

of fish

FATS - OIL1 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

CARBS- FRUITS& VEG

One portion is 80 g fruit or vegetables.

Aim to eat at least 5 portions per day

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 ofsalad

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.

1 computer mouse sized baked potato

2 x slices of toast1 fist sized

portion (70 g) dried pasta

1 tennis ball portion (70 g)

dried rice

12. MEAL PLANNER– LOW TRAINING DAY WEIGHT 75-85KGBelow 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.

WHOLEMEAL TOAST(1 MEDIUM SLICE)

BANANA (MEDIUM) COTTAGE CHEESE(LOW FAT 1 TBSP)

DINNER

NEW POTATOES(150g)

BAKED SALMON(1 LARGE FILLET)

ASPARAGUS(1 LARGE PORTION)

BROCCOLI(1 LARGE PORTION)

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)

TOMATO(2 SLICES)

AVOCADO(HALF, MEDIUM)

PRE BED SNACK

WHOLE MILK(1 CUP)

BREAKFAST

MID MORNING SNACK

GRANOLA (1/2 CUP) GREEK YOGHURT(4 TBSP)

RASPBERRIES(2 HANDFULS)

TEA, SEMI-SKIMMEDMILK (MUG)

12. MEAL PLANNER– HIGH TRAINING DAY WEIGHT 75-85KGBelow 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.

WHOLEMEAL TOAST(1 MEDIUM SLICE)

BANANA (MEDIUM) COTTAGE CHEESE(LOW FAT 1 TBSP)

DINNER

NEW POTATOES(150g)

BAKED SALMON(1 LARGE FILLET)

ASPARAGUS(1 LARGE PORTION)

BROCCOLI(1 LARGE PORTION)

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)

TOMATO(2 SLICES)

AVOCADO(HALF, MEDIUM)

PRE BED SNACK

WHOLE MILK(1 CUP)

BREAKFAST

MID MORNING SNACK

GRANOLA (1/2 CUP) GREEK YOGHURT(4 TBSP)

RASPBERRIES(2 HANDFULS)

TEA, SEMI-SKIMMEDMILK (MUG)

12. MEAL PLANNER– LOW TRAINING DAY WEIGHT 85-95KGBelow 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.

WHOLEMEAL TOAST(1 MEDIUM SLICE)

BANANA (MEDIUM) COTTAGE CHEESE(LOW FAT 1 TBSP)

DINNER

NEW POTATOES(150g)

BAKED SALMON(1 LARGE FILLET)

ASPARAGUS(1 LARGE PORTION)

BROCCOLI(1 LARGE PORTION)

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)

TOMATO(2 SLICES)

AVOCADO(HALF, MEDIUM)

PRE BED SNACK

WHOLE MILK(1 CUP)

BREAKFAST

MID MORNING SNACK

GRANOLA (1/2 CUP) GREEK YOGHURT(4 TBSP)

RASPBERRIES(2 HANDFULS)

TEA, SEMI-SKIMMEDMILK (MUG)

12. MEAL PLANNER– HIGH TRAINING DAY WEIGHT 85-95KGBelow 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.

WHOLEMEAL TOAST(1 MEDIUM SLICE)

BANANA (MEDIUM) COTTAGE CHEESE(LOW FAT 1 TBSP)

DINNER

NEW POTATOES(150g)

BAKED SALMON(1 LARGE FILLET)

ASPARAGUS(1 LARGE PORTION)

BROCCOLI(1 LARGE PORTION)

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)

TOMATO(2 SLICES)

AVOCADO(HALF, MEDIUM)

PRE BED SNACK

WHOLE MILK(1 CUP)

BREAKFAST

MID MORNING SNACK

GRANOLA (1/2 CUP) GREEK YOGHURT(4 TBSP)

RASPBERRIES(2 HANDFULS)

TEA, SEMI-SKIMMEDMILK (MUG)

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.

WHOLEMEAL TOAST(1 MEDIUM SLICE)

BANANA (MEDIUM) COTTAGE CHEESE(LOW FAT 1 TBSP)

DINNER

NEW POTATOES(150g)

BAKED SALMON(1 LARGE FILLET)

ASPARAGUS(1 LARGE PORTION)

BROCCOLI(1 LARGE PORTION)

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)

TOMATO(2 SLICES)

AVOCADO(HALF, MEDIUM)

PRE BED SNACK

WHOLE MILK(1 CUP)

BREAKFAST

MID MORNING SNACK

GRANOLA (1/2 CUP) GREEK YOGHURT(4 TBSP)

RASPBERRIES(2 HANDFULS)

TEA, SEMI-SKIMMEDMILK (MUG)

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.

WHOLEMEAL TOAST(1 MEDIUM SLICE)

BANANA (MEDIUM) COTTAGE CHEESE(LOW FAT 1 TBSP)

DINNER

NEW POTATOES(150g)

BAKED SALMON(1 LARGE FILLET)

ASPARAGUS(1 LARGE PORTION)

BROCCOLI(1 LARGE PORTION)

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)

TOMATO(2 SLICES)

AVOCADO(HALF, MEDIUM)

PRE BED SNACK

WHOLE MILK(1 CUP)

BREAKFAST

MID MORNING SNACK

GRANOLA (1/2 CUP) GREEK YOGHURT(4 TBSP)

RASPBERRIES(2 HANDFULS)

TEA, SEMI-SKIMMEDMILK (MUG)

13. DO I REALLY NEED SUPPLEMENTS?FOOD FIRSTUsed 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.

INFORMED SPORT – QUALITY ASSURANCEHow 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.

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.

Always implement a food first approach and gain guidance from the RFU

or Sports Nutritionist/Dietician when including supplements in your diet.

Certifies that all ingredients have been tested for banned substances.

A quality assurance programme for sports nutrition supplements.

As an athlete, it’s your responsibility to ensure that you know what is contained

within the products you consume.

REFERENCES1. 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.