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OVERVIEW 3 KEY NUTRITION PRINCIPLES
Get these right and the rest fall into place or doesn’t matter
IMPACT AT YOUR CLUB
HOT TOPICS…
PHILOSOPHY
CHANGE COMES FROM CONSISTENT
APPLICATION OF QUALITY HABITS, NOT
SIMPLY THROUGH APPLICATION IN TRAINING
PRINCIPLE 11. EAT NUTRIENT DENSE FOODS Nutrient dense foods contain a
range of nutrients Carbs, Fat, Protein, Vitamins &
Minerals They are whole foods,
uncompromised by processing Guaranteed function in your
body – they will be put to good use!
Foods first before supplements
EAT NUTRIENT DENSE FOODSDELIGHTFUL DIRTY
MAKE YOU HEALTHY, LEAN AND FEELING AWESOME
SLOW RECOVERY, MAKE YOU SICK & INCREASE BODY FAT
WILD SALMON AND OILY FISH 1 CHILDREN’S CEREAL
FREE RANGE EGGS 2 ALCOHOL
GRASS FED BEEF AND ROAMING POULTRY 3 DOUGHNUTS & CINEMA POPCORN
GREEK YOGHURT & FULL-FAT DAIRY 4 MARGARINE
FRESH FRUIT, BERRIES AND VEGETABLES 5 HOT DOGS & PROCESSED MEATS
SPINACH, BROCCOLI & GREEN LEAVES 6 CRISPS
AVOCADO 7 SWEETS & CHOCOLATE
SWEET POTATOES 8 FIZZY DRINKS
LARGE WHOLE OATS 9 DEEP FRIED FOODS
RAW NUTS AND SEEDS 10 BISCUITS, MUFFINS & PASTRIES
SPICES AND CHILLIES 11 MICROWAVEABLE READY MEALS
GREEN TEA 12 LOW-FAT ENGINEERED FOODS
EAT NUTRIENT DENSE FOODSEAT YOUR COLOURS
WILD SALMON AND OILY FISH 1 CHILDREN’S CEREAL
FREE RANGE EGGS 2 ALCOHOL
GRASS FED BEEF AND ROAMING POULTRY 3 DOUGHNUTS & CINEMA POPCORN
GREEK YOGHURT & FULL-FAT DAIRY 4 MARGARINE
FRESH FRUIT, BERRIES AND VEGETABLES 5 HOT DOGS & PROCESSED MEATS
SPINACH, BROCCOLI & GREEN LEAVES 6 CRISPS
AVOCADO 7 SWEETS & CHOCOLATE
SWEET POTATOES 8 FIZZY DRINKS
LARGE WHOLE OATS 9 DEEP FRIED FOODS
RAW NUTS AND SEEDS 10 BISCUITS, MUFFINS & PASTRIES
SPICES AND CHILLIES 11 MICROWAVEABLE READY MEALS
GREEN TEA 12 LOW-FAT ENGINEERED FOODS
GOOD FOOD LIVES, BAD FOOD DIES SLOWLY
NUTRITION PRINCIPLE 2
2. EAT AROUND TRAINING 4 STAGES FOR EVERY TRAINING SESSION OR
MATCH:1. FUEL: A meal or snack before the session2. RECOVER: A snack ASAP after the session3. ADAPT: A large meal or snack within 90min
of the session4. HYDRATE: Before, during and after the session
IN PRACTICE – EAT AROUND EXERCISE
1730 – FUEL MEAL FLUIDS, CARBS, PROTEIN & VEGGIES FRUIT & YOGHURT / PORRIDGE & NUTS / SANDWICH / PASTA BOX /
MILKSHAKE / SMOOTHIE
2030 – RECOVER SNACK IN CHANGING ROOM FLUIDS, CARBS & PROTEIN MILKSHAKE / SMOOTHIE / YOGHURT / FRUIT & MILK / HARD BOILED
EGGS & DRIED FRUIT
2100 – ADAPT MEAL ON RETURN HOME MAIN EVENING MEAL – CARBS, PROTEIN & VEGGIES SPAGHETTI BOLOGNESE / CHICKEN STIR-FRY / BEEF FAJITAS / CHILLI
WITH RICE / GAMMON STEAK WITH COUS COUS
PLAN & ORGANISE IN ADVANCE
NUTRITION PRINCIPLE 33. YOUR NUTRITION – YOUR
RESPONSIBILITY Nobody controls what goes into
your mouth but you What is suitable for the guy sat
next to you is not necessarily suitable for you
Support available but not dictated
EASIEST ASPECT OF RUGBY TO CONTROL?
CLUB IMPACT
BEHAVIOURS FUEL & RECOVER SNACKS WATER BOTTLE SNACK SPOT-CHECK SUPERMARKET
PRACTICAL'S NUTRITION
CONSEQUENCES
ENVIRONMENT FEEDING AROUND
TRAINING & MATCHES LINKS TO LOCAL
SUPPLIERS TEAM WATER BOTTLES HALF-TIME SNACKS MINIMISE DISAGREEABLE
INCIDENTS
CLUB IMPACTSET ENVIRONMENT
PROVISION & PREPARATION
1st CONTACTCLEAR COMMUNICATION
SET EXPECTATIONBRING
WITH…
EXPLAIN
VALUEPART OF TRAININ
G
REPEAT CONTACTPLAYER LED?
CHALLENGE HABIT
SPOT CHECKS
ROLE OF NUTRITIONAL SUPPLEMENTS
FOODS COME FIRST Prioritise whole, unprocessed, nutrient dense
foods Non supplement policy in U18 players Supplements designed to supplement not
substitute Be aware of the risks associated with
consuming nutritional supplements Strict Liability for what is in your system Check Informed-Sport for supplements which
have been tested for banned substances
MESSAGE1.Not
necessary2.Get
organised3.No quick
wins
HOT TOPICS… BODY WEIGHT
Efficiency over absolute, height is greatest predictor CARBOHYDRATE NEEDS
Fuel foods: “Use them or Earn them” BREAKFAST
Most important meal of the day – eat like a grown up FLUIDS
Primary role in digestion, good practice around exercise FATS
Embrace naturally occurring – caution with man-made
