In order to maximise their performance in training and matches, racers need to understand the importance of food for rugby and their role in the working of the body.
1. Chicken & Turkey
Chicken breast or turkey is a very lean protein, and it can be very healthy when it is cooked in the correct way. Grilled can be very tasty, and is a low fat.
2. Whole wheat pasta or brown rice
Unrefined carbohydrates such as whole wheat pasta and brown rice release their energy more slowly than simple carbohydrates, meaning that they are better for players in training.
3. Broccoli
Broccoli is the king of low carb vegetables – 1.1 grams of net carbohydrate per 100g!
4. Eggs
They’re very high in high-quality protein, B vitamins, zinc and good fats. They’re good for sustaining lean body mass and rebuilding muscle, and are also beneficial for your immune system and hormonal balance. Perfect for breakfast.
5. Oats
Oats are another great breakfast choice, if you do not fancy eggs. Make porridge with low-fat milk or water, and top with a handful of berries for extra flavour, and you will have a wholesome and healthy breakfast.
6. Sweet Potato
Whether you want to bulk up or lose weight, working this fiber-rich vegetable into your diet will help you reach your fitness goals, making it a perfect food for rugby.
7. Oats
A small study found that those who ate oatmeal daily for six weeks had a greater decrease in cholesterol levels and waist size than those who ate the same amount of carbs in noodles over the same time period.
8. Coconut Oil
Coconut oil is good for your immune function and digestion, and kills bad bacteria. It burns quickly, like a carb, and is heat stable.
Organic coconut oil makes a great change to how I cook, eat and feel. Thanks @LoveCoconutUK really enjoying the stuff pic.twitter.com/EZIh7r2zDa
— Jonny Wilkinson (@JonnyWilkinson) March 15, 2014
9. Salmon
When it comes to mood-boosting, salmon’s the catch of the day. New research from the University of Amsterdam has found that the omega-3 stuffed in this MH favourite is as effective as antidepressants in delivering the feel-good factor.
10. Fresh fruit – any including bananas
