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NUTRITION PRINCIPLES RICHARD CHESSOR richard.chessor@sru.org.uk 07837497788
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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…
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PHILOSOPHY CHANGE COMES FROM CONSISTENT APPLICATION OF QUALITY HABITS, NOT SIMPLY THROUGH APPLICATION IN TRAINING
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PRINCIPLE 1 1.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
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EAT NUTRIENT DENSE FOODS DELIGHTFULDIRTY 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
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EAT NUTRIENT DENSE FOODS EAT 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
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GOOD FOOD LIVES, BAD FOOD DIES SLOWLY
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NUTRITION PRINCIPLE 2 2.EAT AROUND TRAINING 4 STAGES FOR EVERY TRAINING SESSION OR MATCH: 1.FUEL:A meal or snack before the session 2.RECOVER:A snack ASAP after the session 3.ADAPT:A large meal or snack within 90min of thesession 4.HYDRATE:Before, during and after the session
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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
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NUTRITION PRINCIPLE 3 3.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?
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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
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CLUB IMPACT SET ENVIRONMENT PROVISION & PREPARATION 1 st CONTACT CLEAR COMMUNICATION SET EXPECTATION BRING WITH… EXPLAIN VALUE PART OF TRAINING REPEAT CONTACT PLAYER LED? CHALLENGE HABIT SPOT CHECKS
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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
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MESSAGE 1.Not necessary 2.Get organised 3.No quick wins
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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
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