Nutrition For Rugby League

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NUTRITION FOR RUGBY LEAGUE Brad McGregor BHMS (App) Grad Cert Ex Med

MACRONUTRIENTS : 

MACRONUTRIENTS CHO (complex v’s simple) - lollies, honey, fruit - cereal, bread, muffins, muesli bars, rice, pasta, potato, fruit, smoothies Protein - red meat, fish, chicken, dairy products, eggs Fat - monounsaturated…fish oils, olive oil, vegetable oil GI

CHO : 

CHO Replenishes muscle & liver glycogen 1g/kg/hr for 2 hours after exhaustive exercise is the best way to replenish muscle glycogen Foods should be of a moderate to high GI Strength training window to prevent catabolism “studies have shown that a specific amino acid and carbohydrate blend dramatically increases protein synthesis during and after exercise”

PROTEIN : 

PROTEIN Assists muscle repair after training & competition Average healthy adult requires 0.8-1.5g/kg Strength trained athletes' need 1.4-2.0g/kg Endurance trained athletes' need 1.2-1.4g/kg No link between increased protein intake & performance Link between protein & fat

FATS : 

FATS Important for vitamin absorption Slow releasing energy source Avoid animal sources Oils, margarine, biscuits, cakes etc etc

VITAMINS & MINERALS : 

VITAMINS & MINERALS Antioxidants (vitamins C, E and beta carotene) fight cell damage caused by intense exercise Increasing intake of Omega 3’s can potentially: Decrease muscle damage and soreness, Decrease disease or injury-induced inflammation Amino Acid (Protein) supplementation post exercise (Whey/Egg) can maximise GH production

WEIGHT GAIN : 

WEIGHT GAIN Caloric intake V’s energy expenditure Carbohydrates should form the basis of energy supply Eat plenty of smaller meals Educate about supplements

WEIGHT LOSS : 

WEIGHT LOSS Caloric intake V’s energy expenditure Positive energy balance of 2000-4000 kilojoules per day Target “empty” foods (plenty of kilojoules but no nutrients) Aim to lose 0.25-0.5 kg/wk Also monitor skinfolds Educate about supplements

NUTRITION FOR RECOVERY : 

NUTRITION FOR RECOVERY Initial post-event meal - timing - simple CHO - sports drinks 2nd post-event meal - timing - complex carbs & protein Fluid intake - weighing

FLUID CONSIDERATIONS : 

FLUID CONSIDERATIONS Internal temp is about 37 deg Evaporation is the preferred heat loss mechanism during exercise Loss of 2% of body wt can affect performance Electrolytes (sodium, potassium, magnesium) Importance of sodium post-exercise: - decreases stimulus to urinate - increased stimulus to drink

FLUID CONSIDERATIONS : 

FLUID CONSIDERATIONS Acclimitise: 7-10 days for at least 2 hrs/day Ingest glucose with electrolytes (enhance glucose & water absorption) Avoid diuretics pre-comp Immediately post game – 50g CHO as fluid 200-250ml of CHO & Na every 15-20 mins Weight pre & post comp Practice during training

SUPPLEMENTS : 

SUPPLEMENTS Creatine HMB Glutamine Tribulus & DHEA (illegal) Colostrum Chromium Sports gels Glycerol Sick pack (Vit C & Zinc) Protein powders Stimulants & stacks

FURTHER INFO : 

FURTHER INFO Dieticians/nutritionists Learn from other sports Experiment at training prior to implementation in competition www.gssiweb.com www.ais.org.au www.sportsdieticians.com