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

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

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

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

  2. 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

  3. 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”

  4. 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

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

  6. 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

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

  8. 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

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

  10. 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

  11. 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

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

  13. 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

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