The following meal plans provide sufficient levels of all nutrients & sustained, slow release low GI carbohydrates to help provide energy & boost performance for long & intense training sessions.
The plan is a general guide, and portion sizes will need to be adapted to suit your daily routine. Eat a variety of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water. Don't forget to carb load you need to taper your exercise for 1-4 days before the match.
Meal Plan for Rugby Player – Training Day
An average 90-kilo player (198 pounds) will often require 4,000-5,000 calories per day during the pre-season. There are handy online calorie counters
This includes team rugby training and gym sessions
Breakfast
A large bowl of porridge made with 100g jumbo oats + 4 dates+ water. Serve with 1/2 cup natural yoghurt, a tsp of honey and a small handful of walnuts.
or
100g unsweetened muesli + 250ml skimmed milk and/or 2 slices granary bread (toasted) with natural peanut butter
250ml fresh beetroot and carrot juice
Tea/coffee
Mid-morning
Sandwich made with granary bread + olive oil based spread with lean ham/chicken or tuna 250ml
250ml fresh fruit juice
Lunch
Sandwich made with granary bread + olive oil based spread with lean ham/chicken
or
large mackerel fillet 100g mixed nuts & seeds Mixed salad, Low fat, low sugar yoghurt
250ml fresh fruit juice
Mid-afternoon
2-3 oatcakes with low-fat soft cheese, 100g mixed nuts & seeds, Item of fruit
250ml fresh fruit juice
During training
Sip water with an Oral Rehydration Solution in it throughout the day
Immediately post training
25g whey protein powder and Oral Rehydration Solution in water
Evening meal (45 mins later)
Lean fillet steak or chicken breast or fish + herbs to taste. Boiled new potatoes or basmati rice or dry roasted sweet potatoes. Loads of vegetables
Low fat, no added sugar yoghurt
250ml fresh fruit juice
Mid-evening
100g cottage cheese / low-fat natural yoghurt, Banana, Small handful mixed nuts & seeds
250ml fresh fruit juice
Meal Plan for Rugby Player - Matchday
Breakfast 7.30am
A large bowl of porridge made with 100g jumbo oats + 4 dates+ water. Serve with 1/3 cup natural yoghurt, a tsp of honey and a small handful of walnuts.
or
75g unsweetened muesli + 250ml skimmed milk 250ml fresh fruit juice
Tea/coffee
10.00am
4-5 oatcakes or rye crispbread with low-fat soft cheese
or
2 slices granary bread with natural peanut butter or hummus & Banana
Drink
Early lunch 12.00pm
120g chicken breast
or
140g fish, 100g brown basmati rice
or
100g wholewheat pasta, a Medium serving of vegetables/salad
Drink filtered water
Halftime
1-2 oatcakes
Sip 100ml water with an Oral Rehydration Solutions
Immediately post match
25g whey protein powder and Oral Rehydration Solutions in water
Main Meal (45 minutes later)
Lean fillet steak or chicken breast or fish + herbs to taste, 6-7 boiled new potatoes
or
100g basmati rice
or
100g couscous
or
large dry roasted sweet potato, Loads of vegetables, Low fat, no added sugar yoghurt
250ml fresh fruit Juice
Evening snack
2-3 oatcakes with low-fat soft cheese, 100g mixed nuts & seeds, Item of fruit
250ml Fresh beetroot juice
1-hour pre-bed
100g cottage cheese / low-fat natural yoghurt, Banana & Small handful mixed nuts & seeds
Sports Smoothie
Whizz the following;
- Enough whey protein powder to give you 20-30g protein
- Organic cows milk ½ cup
- Acidophilus yoghurt 1 tbs
- If dairy intolerant, substitute with goat milk, oat milk or rice milk
- Ground nuts such as flax and almonds
- Banana &/or other fruit
- 1 Tablespoon flax seed, olive, wheat germ or hemp oil
Try Carahealth Sports Tonic
For further details on this topic, to lecture for your group or institution on this subject. or to arrange an online appointment contact Carina This email address is being protected from spambots. You need JavaScript enabled to view it..
Carina Harkin BHSc.Nat.BHSc.Hom.BHSc.Acu.Cert IV TAE.
