Northumberland Rugby Nutrition Workshop February 2013 Dr Mark Russell

10 questions How soon before exercise should I eat? What should I eat and drink before exercising? Do I need to use a sports drink? What should I do at half-time? Can I treat myself after exercise as Ive worked hard? Does it matter what I eat after exercise? How much should I drink each day? Do I need to take extra vitamins and minerals? Should I be using any supplements? Does what I eat affect my performance?

Your turn (10 min task) - Defend your answer How long before exercise do you eat? What do you eat and drink on the morning of a match? Do you use a sports drink? What do you do at half-time? Do you see food as a reward after exercise? Does it matter what you eat after exercise? How much do you drink each day? Do you take extra vitamins and minerals? Do you use any supplements? Do you think diet affects performance?

How soon before exercise should I eat? Planning your food and drink intake before the game should start a long time before you wake up on match day! Everyone is different so try it yourself But… Generally last meal no less than 3h before the game and use drinks to keep hydrated

What should I eat and drink before exercising? Loading carbohydrates in the 1-2 days before a match Improves the ability to perform exercise

Do I need to use a sports drink? You dont NEED to use a sports drink BUT drinking them has been found to improve performance

What should I do at half-time? Replace fluids – Water – Carbohydrate-electrolyte drinks Restore energy – Carbohydrate-electrolyte gels – Carbohydrate-electrolyte drinks Replace salts – Small selection of salt containing snacks Salted nuts Pretzels – Carbohydrate-electrolyte drinks

Can I treat myself after exercise as Ive worked hard? Home-made pizza Home-made potato wedges

Does it matter what I eat after exercise? YES Carbohydrate: Replenishment of energy stores Protein: Growth and repair of cells Greatest gains are made 2 hr post-exercise

Example recovery foods Tuna sandwich (wheat bread): – 25g PRO, 24g CHO, 23g Fat. 460ml Chocolate milk (Mars Refuel): – 14g PRO, 65g CHO, 9g Fat. Chicken sandwich (white bread): – 22g PRO, 72g CHO, 7g Fat. Low fat cottage cheese and pineapple (1 cup): – 20g PRO, 14g CHO, 2g Fat.

How much should I drink each day? Again its individual But, generally between 2-3 litres of fluid is recommended If you feel thirsty then drink!

What do I need to eat to get bigger and stronger? There is no secret formula A healthy balanced diet rich in fruit, vegetables (vitamins and minerals) and fluids is enough

Unfortunately these are NOT CLASSED AS FRUIT.

Nutrition Basics Eat at regular intervals. Balance meals with carbohydrates + protein. Maintain hydration. Get your 5 a day (Fruit and veg). Read Food Labels. Always use recovery drinks. Get your good fats in (Oily fish, eggs) Keep the bad fats out. (Processed foods such as pies, pasties, chocolate, fried foods and high fat meats) Eat natural foods. Enjoy your food.

Should I be using any supplements? At your age, the only supplements you should consider using are… Protein and carbohydrate drinks for recovery Isotonic drinks for hydration and energy Possibly weight gain shakes All supplements should be batch screened Focus on good eating habits and use supplements as part of a good nutrition plan.

Does what I eat affect my performance? Yes

Just remember this…. One of the most important factors that determines performance in rugby is the nutritional status of the player; therefore correct training is only part of the puzzle.

Have you been paying attention? Who wants to be a Millionnaire?

Carbohydrate ______ has been found to increase performance UsingMaking LoadingWatching

Protein eaten after exercise is mostly responsible for the growth and _____ of cells Breakdown Degeneration RepairHydration

Bread, fruit, rice and potatoes are all types of ________ Carbohydrate Protein FatVitamin

Sports drinks have been found to _______ performance. ReduceSlow Not affect Increase

Home made pizza is a suitable food to be eaten _____ exercise Soon after During A long time afterBefore

Good examples of recovery foods include... Snickers and Mars bars Chocolate milk and chicken sandwiches Chinese takeaway Lettuce

Carbohydrate loading should take place ______ before a match In the 3 hours 1-2 days Ten minutes 3 weeks

At half-time, a players priorities should include: replacing lost ____________________. Weight, height and carbohydrates Flexibility, height and strength Fluids, energy and salts Calcium, protein and carbohydrates

Oily fish and eggs are examples of… Good fats Bad fats CarbohydratesProteins

If you use any supplement, they should be _____ screened UnBatch TestNutrient

Although individual, it is recommended that rugby players drink ____ litres per day

Supplements that your age group may consider using are: Caffeine and creatine Weight gainers and creatine Protein, carbohydrate and isotonic drinks Fat burners and weight gainers

At your age, the dietary focus should be on _____________. Good eating habits Getting as big as possible Getting as strong as possible Eating as much as possible

What is the name of the person that has been presenting to you for the last hour? Dr Russell MichaelsDr Matthew Russell Dr Mark Russell Dr Russell Russell

One of the _____ important factors that determines performance in rugby is the _______ status of the player; therefore correct training is only part of the puzzle. Most / nutritionalMost / physical Least / physicalAerobic / anaerobic

Thank you for listening Any questions or comments?