Understanding Nutrition

Nutriton is an integral part of an athletes training programme, and all aspects of food and dieting must be taken seriously if you realistically want to achieve your fitness goals

The guideline daily calorie intake for the average male is 2500 calories. However, for physically active rugby players this will vary depending on body weight and height measurements. Follow the link below to direct you to a calorie calculator that can produce a personal guidline daily calorie intake dependant on the amount of exercise you participate in on a weekly basis:

>Calorie Calculator<

The above is based on the assumption that you are looking to maintain or gain muscle mass, If your goal is to lose weight it is suggested that you need to consume less calories than your body needs.

The aim of the Nutrition aspect of this website is to attempt to draw you as players away from the quick fix meals and fatty, processed foods that engulf the market and to get you thinking with a more health conscious approach to eating.

General Recommendations....

> Eat more fresh or frozen vegetables( particularly root and green leafy veg), potatoes, fresh and dried fruit, cereals (whole wheat pasta, brown rice, muesli), nuts, beans (peas, lentils and all types of bean).

> Place the emphasis on starchy rather than sugary carbohydrate foods when attempting to increase carbohydrate intake.

> Increase bread consumption, particularly wholemeal and granary. Be cautious with the amount of spread or margarine used.

> Decrease consumption of meat products (beefburgers, sausages etc.), pies and pasties, as these are all high in fat.

>Decrease consumption of fried foods, try boiling or grilling instead.

>Try alternatives to mayonnaise or oil-based dressings on salads, e.g. natural yoghurt

> Ensure you maintain a high fluid intake by drinking at least 3 litres of water a day as well as fruit juices.

>Eat regular meals, attempt to eat 5/6 small meals a day whilst training.

> Take a positive interest in your food, don't just eat what is put in front of you.