James Dickie - MSc, BHlthSc Phone – –

The 6 pillars of rugby development -Physical -Nutritional -Mental -Leadership -Technical -Tactical

Energy Balance Calories = Energy Weight gain & loss is a balance between food in vs energy out Food Groups (Macronutrients) 1) Carbohydrates (4 cal per g) 2) Proteins (4 cal per g) 3) Fats (9 cal per g) 4) Alcohol (7 cal per g)

Protein CarbsColours Growth & RepairFuelImmunity/Protect

3 + 3 Snacks are your secret weapon to changing body composition Lose Weight? Gain Weight? MainsSnacks Breakfast Lunch Dinner Morning tea Afternoon tea Supper

ProteinCarbs Colours Often and consistent for upsizing Quality and lean for body fat down Combos &/OR

Examples: Wholegrain crackers with small can of chicken or tuna Wholegrain crackers with cottage cheese & tomato or egg Small wrap with meat/chicken/cottage cheese/egg & salad Sushi rolls or pieces with fish/chicken/beef Weetbix or another Pick the Tick cereal & low fat milk 300mls Flavoured Milk Low fat milk Milo – 300ml milo, 2 tsp milo Fruit smoothie

Athletes meal plate Be consistent (organised) Always snack after training Think quality and lean (rather than quantity) for body fat down - Do the crime do the time (1 large packet of chips = 1 hour on treadmill) Think often & consistent for body weight up - Growth bomb before bed (smoothie etc…)

Questions?

Boredom or tiredness Habit Confusing thirst with hunger “Just in case I get hungry later” Eating but not feeling satisfied Eating too quickly and failing to recognize “full” signals