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Diet for Playing Rugby

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Sanchez
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2007/06/17 16:11:55 (permalink)
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Diet for Playing Rugby

Hi guys. Im looking for a bit of advice with my diet. Im play rugby for my local team and am looking to maximise my potential.

Personal Details:
Age: 21
Height: 5 foot 10
Weight: 14 Stone
Body Fat %: Unsure but need to drop it a bit

I train Weights Monday & Wednesday, train Rugby Tuesday & Thursday and have a game most Saturdays. Here's my diet so far, think its not too bad but could do with reassurance. Thanks

7.00am
Large Bowl of Porridge Oats with Semi-Skimmed Milk
200g Chicken Breast 98% Fat Free
1 Banana
Multivitamin Supplement
Essential Fatty Acid Supplement

10.00am
40g Whey Protein in water
Couple of Rice Cakes
Handfull of Dry Roasted Peanuts

1.00pm
Tin of Tuna
4 Slices Wholemeal Bread
Essential Fatty Acid Supplement
Apple

4.00pm
100g Oat Powder
40g Whey Protein Powder
Banana

6.00pm
Traning

7.00pm
40g Whey Protein Powder
5g Dextrose
5g Malodextrin

8.00pm
150g Fish
2 Jacket Potatoes or 150g Wholemeal Rice
Vegetables
Essential Fatty Acid Supplement

11.00pm
150g Cottage Cheese
2 Weetabix with Skimmed Milk

Any input appeciaed
Thanks
#1

16 Replies Related Threads

    theiopener
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    RE: Diet for Playing Rugby 2007/06/17 16:15:25 (permalink)
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    do you have they whey shakes out of convience? If so i would replace the whey with a protein blend as it will provide better nitrogen balance. MP's Bedtime Extreme is a good blend to use, or you can use real food like Fromage Frais, Quarkm Cottage cheese etc and make shakes based around these. Also PWO needs more carbs as 5g of each isnt enough IMO. Possible slightly more protein prebed too and some healthy fats.

    Also look up TT's bulking shake in the Article entitles Mass Gaining V2 or James Super Smoothie in the recipes section. The EFA supp you take is it flax oil, EFA caps etc? If so how much do you take.
    post edited by theiopener - 2007/06/17 16:18:12
    #2
    Sanchez
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    RE: Diet for Playing Rugby 2007/06/17 16:19:43 (permalink)
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    Thanks.

    I'll keep the Whey Protein for my Post Workout as its fast acting and thats what I need PWO.

    I may change my 10.00 and 4.00 Protein intakes thought, i'll check out the option you recommended.

    Anything else?
    #3
    theiopener
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    RE: Diet for Playing Rugby 2007/06/17 16:21:40 (permalink)
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    id say try getting in some oily fish as well into your diet such as pilchards, sardines, mackeral, salomn etc as well as some veg as i dont see much of it in your diet. other than that it looks pretty good IMO.
    post edited by theiopener - 2007/06/17 16:22:04
    #4
    Stag til i die
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    RE: Diet for Playing Rugby 2007/06/17 16:26:56 (permalink)
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    It depends which code of rugby you play? Union or League, both games haves props but the roles vary greatly!

    RUGBY LEAGUE- TOO TOUGH FOR JONNY!!!
    #5
    OoOGazOoO
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    RE: Diet for Playing Rugby 2007/06/17 16:26:58 (permalink)
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    A bodybuilders diet isnt really translated for a rugby player.

    If you were looking to put some mass on in the pre season then yes, by all mean utilize the bulking thread.

    However, i would imagine that you are referring to the actual season, i.e. playing and training frequently for the next few months.

    You are going to need more carbs, for your training, matches, recovery, etc...

    #6
    theiopener
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    RE: Diet for Playing Rugby 2007/06/17 16:30:06 (permalink)
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    i was under the impression this was his training day what he posted up Gaz, if not then ill leave it in your very capable hands as youre the expert on sports here mate
    post edited by theiopener - 2007/06/17 16:32:59
    #7
    Sanchez
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    RE: Diet for Playing Rugby 2007/06/17 16:31:56 (permalink)
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    Yes thats right Gaz.

    Most meals have Carbs in there, although you'll probably agree that 10.00am and 1.00pm could do with a carbs boost.

    I was thinking of adding Wholemeal Rice instead of Wholemeal bread for 1.00pm?

    #8
    Sanchez
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    RE: Diet for Playing Rugby 2007/06/17 16:33:41 (permalink)
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    This is a training days diet
    #9
    OoOGazOoO
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    RE: Diet for Playing Rugby 2007/06/17 16:38:19 (permalink)
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    ORIGINAL: theiopener

    i was under the impression this was his training day what he posted up Gaz, if not then ill leave it in your very capable hands as youre the expert on sports here mate


    Im not an expert for all sports mate.

    Just i play rugby myself and have had decent nutritional advice given to me in the past when i was at Saints which has always helped in this area.

    #10
    theiopener
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    RE: Diet for Playing Rugby 2007/06/17 16:46:11 (permalink)
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    in that case youre better qualified to be giving advice here than i am mate, ill just sit back and watch the master at work and learn a trick or two
    #11
    Sanchez
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    RE: Diet for Playing Rugby 2007/06/17 16:46:50 (permalink)
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    ORIGINAL: OoOGazOoO


    ORIGINAL: theiopener

    i was under the impression this was his training day what he posted up Gaz, if not then ill leave it in your very capable hands as youre the expert on sports here mate


    Im not an expert for all sports mate.

    Just i play rugby myself and have had decent nutritional advice given to me in the past when i was at Saints which has always helped in this area.




    Ah excellent.

    So just add more high quality carbs then Gaz yeah?
    #12
    OoOGazOoO
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    RE: Diet for Playing Rugby 2007/06/17 16:59:45 (permalink)
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    Definately.

    What we used to do was take in carbs pre workout, but in smaller amounts, and see how we feel.

    Then get quick acting sugars at half time and quick acting sugars and protein after the matches (Maximuscle).
    #13
    ToxicToffee
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    RE: Diet for Playing Rugby 2007/06/17 18:35:36 (permalink)
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    yes

    rugby = perfromance
    bodybuildgin = aesthetics

    they differ signifcantly

    i was suprised to see a rugby players diet not include the words

    viper
    cyclone
    etc etc
    #14
    Sanchez
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    RE: Diet for Playing Rugby 2007/06/17 23:21:45 (permalink)
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    ORIGINAL: ToxicToffee

    yes

    rugby = perfromance
    bodybuildgin = aesthetics

    they differ signifcantly

    i was suprised to see a rugby players diet not include the words

    viper
    cyclone
    etc etc


    Lol. I'll be honest and admit that I have tried them TT.
    Cyclone I found to be way too expensive as opposed to buying the components seperatley. Also the protein is way too low.
    Viper does the job but again way too expensive to use all the time.

    Maybe when I turn pro eh? lol.
    #15
    ToxicToffee
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    RE: Diet for Playing Rugby 2007/06/18 07:43:41 (permalink)
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    sad state of marketin affaris

    "viper does the job"

    its 90% dextrose
    #16
    OoOGazOoO
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    RE: Diet for Playing Rugby 2007/06/18 10:04:10 (permalink)
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    To be honest that is all pro rugby clubs use though as a lot of them get sponsored.

    I know Saints did and still do.
    #17
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