1. NUTRITION PRINCIPLES RICHARD CHESSOR richard.chessor@sru.org.uk 07837497788

2. OVERVIEW  3 KEY NUTRITION PRINCIPLES  Get these right and the rest fall into place or doesn’t matter  IMPACT AT YOUR CLUB  HOT TOPICS…

3. PHILOSOPHY CHANGE COMES FROM CONSISTENT APPLICATION OF QUALITY HABITS, NOT SIMPLY THROUGH APPLICATION IN TRAINING

4. 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

5. 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

6. 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

7. GOOD FOOD LIVES, BAD FOOD DIES SLOWLY

8. 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

9. 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

10. 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?

11. 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

12. 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

13. 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

14. MESSAGE 1.Not necessary 2.Get organised 3.No quick wins

15. 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