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Rugby Meal Plan

Meal Plan for Rugby Player – Training Day

The following meal plans provide sufficient levels of all nutrients and sustained, slow release low GI carbohydrates to help provide energy for long and 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.

A average 90 kilo player (198 pounds) will often require 4,000-5,000 calories per day during the pre-season. Below is a handy online calorie counter http://www.thecaloriecounter.com/

Breakfast

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

 

45 minutes pre-training#

2-3 oatcakes with low fat soft cheese

 

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

 

#This includes team rugby training and gym sessions

Meal Plan for Rugby Player - Match day

Breakfast 7.30am

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

Medium serving of vegetables / salad

Drink filtered water
Half time
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

Carina is available to lecture for your group or institution on this subject.

Carina Harkin BHSc.Nat.BHSc.Hom.BHSc.Acu. is a practitioner of 11 years, complementary medicine lecturer of 4 years and mother of six in Galway, Ireland who practices what she teaches.

For an appointment call Carina directly on 083 34 66 333.

All products are available through www.carahealth.ie. Remember, we are here for a good time not a long time, enjoy your food life!

Carahealth Galway, Acupuncture, Naturopathy, Homeopathy, Herbal Medicine, Nutrition, Nutritional therapy, Flower essences, Iridology, Short Courses, Cosmetic Acupuncture

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