Protein Types for Rugby Players

Supplement Low Down... Protein Powders

The range of protein supplements available can be quite confronting... caseinate, whey protein concentrate, whey protein isolate, egg albumin & more recently hydrolysed proteins as well as a wide range of individual & combination amino acid supplements. Protein supplements can be broadly classified according to their nutrient profile as either providing protein only (as a single protein source or a protein blend i.e. combination of several proteins) or a combination of protein & carbs with or without a range of proposed performance boosters such as creatine, specific amino acids & fat metabolisers. Protein‐only supplements are typically 90% protein by weight, while those with added carbs can vary markedly with protein varying from as little at 10‐15 g per 100 g powder, to ≥50 g. Use the guide below to better interpret the list of ingredients of commercially available protein powders.

Which protein supplement is best?

• Whey Protein ‐HBV protein that is rapidly digested, comprising ~20% of the protein in milk. Whey is rich in branched chain amino acids, especially leucine, the amino acid primarily responsible for stimulating protein building. Whey protein can also be quite filling, alluding to a potential role in fat loss as well as muscle gain.
•  
• Casein or Calcium Caseinate ‐HBV protein that makes up ~80% of the protein in milk. Casein clots in the acidic environment of the stomach, slowing digestion & delivery of amino acids to the body.
•  
• Soy Protein ‐HBV, rapidly digested protein. Some research suggests it may be preferentially utilised by the internal organs. As with whey, available as both a soy concentrate & soy isolate. Often used in mixed protein supplements, as well as protein bars as it is cheaper than whey.
•  

Egg Albumin ‐The go‐to high quality protein source for supplements before the emergence of much cheaper dairy derived whey & casein proteins. A HBV protein source free of fat & carbohydrate.

While the addition of carbs to a protein supplement doesn’t appreciably influence muscle building or breakdown, it does help meet other nutrition goals, especially if consumed in the post‐exercise period when restoration of energy reserves is a priority. The inclusion of other proposed ergogenic ingredients may do little else but add unnecessary expense to the product. Even for ingredients with proven performance potential such a creatine monohydrate, intake of these products may be best prescribed in isolation (i.e. pure creatine monohydrate supplement), rather than as part of a ‘one stop shop’ protein powder where individual dosing of active ingredients is not possible.

Safety

Debate continues on the health implications of high protein diets. Furthermore, health concerns have been raised about an overemphasis on protein derived from protein supplements. A report out of the USA on popular bodybuilding protein shakes suggests that regular intake (three servings a day) may result in exposure to heavy metals exceeding health guidelines. Taken together, athletes are advised to firstly consider their intake of protein from whole foods, emphasizing the inclusion of small amounts of HBV protein at most meals & snacks throughout the day, to achieve both protein & other nutrient needs. When the convenience of protein supplements outweighs the cost, intake should be restricted to 1‐2 serves a day at times when the ingestion of rapidly digested HBV proteins is beneficial, such as the immediate post‐exercise period. Individual doses should be limited to an intake of no more than 20‐30 grams.

Take home message

The decision to use a protein supplement should only come after consideration of several factors including an athletes training load & goals, lifestyle commitments, daily energy requirements, existing meal plan, appetite post‐exercise, & available finances. Current evidence indicates WPI offer benefits for athletes attempting to increase muscle mass. The selection of carbohydrate containing protein supplements may be warranted in some situations. HBV protein‐rich foods that contain valuable amounts of other essential nutrients should be a priority when attempting to optimise nutrient intake. However, protein supplements may be of value when the delivery of rapidly digested proteins is a priority, such as the immediate post‐exercise period. Liquid protein shakes may be particularly appealing to athletes who lose their appetite after exercise. These products are also convenient when portable nutritional support is required. At other times, wholesome protein rich foods should be a priority, such as an omelette at breakfast, cold meat & cheese on sandwiches or fat trimmed, beef, skinless chicken or seafood at dinner.

http://rugbyacademy.org.au/protein-types-for-rugby-players/

Power of Protein for Rugby Players

The Power of Protein...

There is no other nutrient that has captured the imagination of athletes more than protein. Recent interest in the virtues of protein for both fat loss & muscle gain has ensured rugby athletes have taken a keener interest in their protein intake. This heightened interest has also stimulated a flourishing protein supplement industry which has been very cleverly marketed. Given this, it shouldn’t come as a surprise that protein & amino acid supplements remain some of the most popular dietary supplements among rugby athletes.

Protein needs of rugby athletes... Is supplementation warranted?

There is now little doubt that hard training rugby athletes have higher protein needs than their sedentary counterparts, perhaps 50‐100% greater than dietary guidelines advocated for the general public. To the ill‐informed, this may be justification enough to support the use of protein & amino acid supplements. However, because athletes generally have a generous appetite & protein is so widely distributed in the meal plan, most rugby athletes easily achieve their elevated daily protein intake targets.

Generic dietary guidelines are unlikely to offer insight into optimisation of dietary protein intake to support functions pertinent to hard training rugby athletes including repair of muscle damage & stimulation of muscle building. Rather, consideration should be given to the nutritional value of the protein & its distribution throughout the day if these functions are to be optimised.

Protein quality & timing

The nutritional value of proteins varies markedly depending on their amino acid profile & digestibility. Animal sourced proteins such as that from dairy foods, eggs & most meats are considered high biological value (HBV); that is, they contain large amounts of essential amino acids in a form that is readily digested. Amongst plant based foods, isolated soy protein is also considered to be of high value, so long as its anti‐nutritional factors are removed. While there are a large number of amino acids derived from the foods we eat, it is only the essential amino acids (ones our body cannot make itself & thus must come from the diet) that are required to facilitate many of the functions important to rugby athletes.

The individual amino acids produced during the metabolism of dietary proteins serve as both a substrate for building other dietary proteins as well as a trigger for activating various metabolic processes. Amongst athletes interested in muscle building, amino acids, & specifically leucine, play a critical role in stimulating muscle protein synthesis. The leucine content of foods varies markedly but some foods are naturally high in leucine, including milk & meat proteins. Financial support of the diary industry has facilitated significant research into the value of diary proteins. Dairy protein is compromised mainly of casein (80%), with smaller amounts of whey (20%). It is the whey protein which is particularly high in leucine. Not only is whey high in leucine but it’s also digested at a much faster rate than casein, ensuring blood leucine levels peak soon after ingestion, turning on the protein synthetic machinery responsible for building muscle. Recent research suggests that the combination of a HBV protein rich in leucine that is rapidly digested results in more favourable muscle building compared to other proteins.

Amongst HBV protein‐rich foods like meats & dairy, an individual protein serve of ~20‐25g has been shown to maximally stimulate protein building, with amounts in excess merely stimulating protein oxidation & thus offering no further benefit. Strategic selection of specific foods or combinations of different foods at meals & snacks throughout the day will not only result in optimisation of protein intake but also contribute to achieving other essential nutrient needs. For example, each of the following selections provides 20‐30g of high quality protein without the need for special dietary supplements...

Breakfast - Whenever you get up

3 egg omelette ·            Bowl of cereal with 250 ml of milk plus a tub of yoghurt ·

Fruit smoothie with 250 ml low fat milk, fruit, honey & 30g skim milk powder

Snack - 10am

White bread sandwich, protein bars, fruits,Small tin of tuna on crackers with 1-2 slices cheese

Lunch ·        12 midday

60 g ham with 2 slices of cheese on sandwiches with salad

Snack - pre training 3 to 4pm

White bread sandwich, protein bars, fruits. 2 tubs of flavoured yoghurt

Dinner ·           6pm

120 g piece (raw) of fat trimmed beef, skinless chicken or seafood

Snack ·         10pm

High Protein Smoothie.

Recent research suggests there may be advantages to the inclusion of these HBV proteins in the acute post‐exercise period when the body has a heightened sensitivity to dietary protein. While less is known about optimisation of protein intake outside of the immediate post‐exercise period (upwards of 3 hours after exercise), it makes good sense to include a small serve of protein rich food at all meals & snacks throughout the day, as described in the examplesabove.

How do We Cook...

PAN‐FRYING OR GRILLING STEAK, LAMB/PORK CHOPS, CHICKEN BREAST 

1. Preheat the cooking surface such as a frying pan or grill to a high heat. Trim all visible fat; if cooking chicken breast remove the skin
2. Place the meat or chicken in the pan or under the grill (without oil) – you should hear a loud sizzle. If the cooking surface is not hot enough the meat or chicken will not stick. When it is sealed, it will easily lift from the cooking surface. If juices start to run from the meat, then you know the pan wasn’t hot enough
3. Cook meat or chicken without touching or turning until the juices rise to the surface of the cooked side
4. Turn meat or chicken & cook 1‐2 minutes until cooked to your liking

Test steak to see if it is cooked to your liking by pressing it with a pair of tongs, but do not cut the meat, as this causes the juice to escape. Rare steaks feel springy, well‐done steaks feel firm.

GUIDE:

2.5cm thick steak... 3 mins each side cooked to rare 4 mins cooked to medium 5 mins well done

STIR‐FRYING BEEF, LAMB, PORK OR CHICKEN

1. Slice meat or chicken across the grain. Slicing in this way ensures that the cooked meat is tender
2. Heat a wok or frying pan over a high meat for at least 4 minutes or until the pan is very hot
3. Spray pan with cooking oil spray
4. Add meat or chicken & stir‐fry (Stir quickly with a heat proof spatula) until brown on all sides 5. Do not cook the meat through at this point as you will probably add other ingredients to the pan & continue to cook the stir fry

TIPS:

When purchasing meat choose lean cuts·           Cut off any excess fat before cooking·           Remove chicken skin from chicken before cooking ·

Non‐stick cookware is a way to reduce the use of fat when cooking, no oil or just a light spray with a cooking oil spray is all that is needed.

http://rugbyacademy.org.au/power-of-protein-for-rugby-players/

18 ways of Gaining Weight for Rugby

Foods to Gain Weight Fast

For some people, gaining weight or adding muscle can be just as difficult as losing weight for others. However, by simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.

Here are 18 of the best foods to help you gain weight or add muscle, the healthy way.

Point 1. Homemade Protein Smoothies

Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight.

Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavour and nutrient content.

Making the smoothies .

Here are just a few tasty variations you can try. You can combine each with 2 cups (470 ml) of milk or an alternative like almond milk.

• Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein and 1 tablespoon (15 ml) of peanut or another nut butter.

• Vanilla berry shake: Combine 1 cup (237 ml) of fresh or frozen mixed berries, ice, 1 cup (237 ml) of high-protein natural yogurt and 1 scoop of vanilla whey protein.

• Chocolate hazelnut shake: Combine 15 ounces (444 ml) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 ml) of hazelnut butter and 1 avocado.

• Caramel apple shake: Combine 1 sliced apple, 1 cup (237 ml) of natural yogurt, 1 scoop of caramel- or vanilla-flavoured whey protein and 1 tablespoon (15 ml) of sugar-free caramel sauce or flavouring.

• Vanilla blueberry shake: Combine 1 cup (237 ml) of fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup (237 ml) of vanilla yogurt and sweetener if needed.

• Super green shake: Combine 1 cup (237 ml) of spinach, 1 avocado, 1 banana, 1 cup (237 ml) of pineapple and 1 scoop of un-flavored or vanilla whey protein.

All of these smoothies provide around 400–600 calories, along with a high amount of protein and other important vitamins and minerals.

There are many delicious protein smoothie recipes. Avoid most commercial versions, which may contain added sugar and aren’t as nutritious.

Point 2. Milk is the ideal builder

Milk has been used as a weight gainer or muscle builder for decades. It provides a good balance of proteins, carbs and fats and is a good source of calcium as well as other vitamins and minerals.

For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting/ strength training

Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources.

Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.

Drinking milk is a great way to add protein to your diet. It contains both casein and whey proteins.

Low Cost Milk Smoothie: Large glass of milk ( Full Cream or too choice) to this add 2 spoons of Milo , 1 Banana, 1 scoop ice cream, 2 Scoops of Baby Milk powder – ( use the age 4 months to 5 months powder)

Point 3. Rice

Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat.

It is also fairly calorie-dense meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.

When you’re on the go or in a rush, two-minute packs of microwavable rice can be easily added to other protein sources and pre-made meals.

Another popular method is to prepare a large pot of rice for the week and combine it with some proteins and healthy fats.

However, extremely large amounts may not be wise due to their potential arsenic and phytic acid content. Arsenic can cause toxicity and phytic acid can reduce the absorption of zinc and iron.

Rice is a great source of carbs that are easy to consume and digest. However, some types of rice are high in arsenic. So be aware of which one you are eating.

Point 4: Nuts and Nut Butters

Nuts and nut butters are a perfect choice if you're looking to gain weight. Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats.

Since they’re very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.

Nut butters can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more.

However, make sure you pick 100% nut butters with no added sugar or extra oils.

Nuts and nut butters are delicious, high-calorie treats. They’re great for you and easy to add to many different snacks or recipes.

 

Point 5. Red Meats

Red Meat are probably one of the best muscle-building foods available. For example, steak contains around 3 grams of leucine per 6 ounces (170 grams). Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue.

In addition to this, red meats are one of the best natural sources of dietary creatine, which is possibly the world’s best muscle building supplement out there.

Consider choosing fattier cuts, which provide more calories than leaner meats, helping you take in extra calories and add weight.

In one study, 100 elderly women added 6 ounces (170 grams) of red meat to their diets and performed resistance training six days a week for six weeks.

The women gained mass, had an 18% increase in strength and an increase in the important muscle-building hormone IGF-1.

Both lean and fatty meats are a great source of protein, though fatty meat provides more calories, which can help you gain weight.

Red meat is an excellent source of protein that will help you gain muscle. It contains leucine, an amino acid that helps stimulate muscle protein synthesis. The fattier the meat, the more calories you will take in.

Point 6. Potatoes and Starches

Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.

Try to choose one of these healthy sources of starchy carbs:

• Oats

• Corn

• Buckwheat

• Potatoes and sweet potatoes

• Squash

• Winter root vegetables

Not only do potatoes and other starches add carbs and calories to help you gain weight — they also increase your muscle glycogen stores.

Glycogen is the predominant fuel source for most sports and activities. Many of these carb sources also provide important nutrients and fibre as well as resistant starch which can help nourish your gut bacteria.

Healthy starches are a great way to get important nutrients and fibre boost your calorie intake and increase your muscle glycogen stores.

Point 7. Salmon and Oily Fish

Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats.

Out of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most significant and well known.

They offer numerous benefits for your health and fight diseases. Just one 6-ounce (170-gram) fillet of salmon provides around 350 calories nd 4 grams of omega-3 fats. The same serving packs 34 grams of high-quality protein, helping you build muscle or gain weight.

Salmon and other oily fish are a great source of incredibly healthy omega-3 fats. They also provide high-quality protein to help you build muscle.

Point 8. Protein Supplements ( Also Read This)

Taking protein supplements is a common strategy for athletes and bodybuilders who want to gain weight.

Whey protein supplements and mass gainers can be a very easy and cost-effective strategy to gain weight, especially when combined with strength training.

Some people think whey protein is unhealthy or unnatural, but this isn't the case. Whey protein is made from dairy and has been shown to improve markers of health and reduce disease risk.

It may be even more important if you're also training since your daily protein requirements increase.

Like meats and other animal products, whey protein contains all the essential amino acids required to stimulate muscle growth.

You can use it before or after your workout and at any other point during the day.

Protein supplements are a simple and affordable addition to your diet to help you increase your protein intake.

Point 9 . Dried Fruit

Dried fruits is a high-calorie snack that also provides antioxidants and micronutrients.

You can get many different types of dried fruit.

However, they have a very high sugar content and are not ideal for weight loss diets.

On the other hand, this makes them great for gaining weight, especially since they’re convenient to eat and taste great.

While many people think fruits lose most of their nutrients when dried, this isn't the case. Dried fruits contain lots of fibre and most of their vitamins and minerals remain intact.

Try combining some dried fruit with a protein source, such as cuts of meat or a whey protein shake. They also mix well with nuts and natural yogurt, providing a blend of healthy fats, protein and other key nutrients.

Dried fruit is packed with calories, healthy fibre and antioxidants. It's an easy way to add nutrients and calories to your diet.

Point 10 . Whole-Grain Bread

Whole grain breads are another good carb source to help you gain weight.

You can make some very simple, high-calorie and well-balanced meals by combining bread with protein sources such as eggs, meat and cheese.

When purchasing bread, aim for natural whole-grain and seeded breads. Healthy versions, such as Ezekiel bread are available in most grocery stores.

Whole-grain breads can be effective to gain weight, especially when combined with a good protein source.

Point 11. Avocados

Avocado are loaded with healthy fats.

Unlike other whole fruits, avocados are fairly calorie-dense and therefore a great food to help you gain weight.

Just one large avocado provides around 322 calories, 29 grams of fat and 17 grams of fibre.

Avocados are also high in vitamins, minerals and various beneficial plant compounds.

Try adding avocados to your main meals and other dishes such as omelettes or sandwiches.

Avocados are full of healthy fats and nutrients. They're versatile and can be added to many different meals or eaten on their own.

Point 12. Healthy Cereals

Healthy cereals can be an excellent source of carbs, calories and nutrients.

While you should avoid processed, high-sugar cereals, healthier forms like oatmeal can be a great carb source to add to your diet.

Grain-based cereals and oats also contain beneficial nutrients like fiber and healthy antioxidants.

When purchasing cereals, focus on these healthy choices:

• • Oats
• • Granola
• • Multigrain
• • Bran
• • Ezekiel

 Make sure to read the label and avoid cereals with refined grains or added sugar.

Eating cereal can be a great way to gain weight and consume more fibre.

However, stick to healthier forms such as oatmeal.

Point 13 . Cereal Bars often called protein bars

Some of the healthier cereal bars on the market can be a great snack when you’re on the go.

They are also a good choice before or after a training session since they tend to contain a mix of slow- and fast-digesting carbs.

As with cereals, try to stick to bars made from healthy whole grains. You can also find bars that contain other healthy ingredients, such as dried fruits, nuts or seeds.

As a snack or meal on the go, try combining a cereal bar with other protein sources such as natural yogurt, boiled eggs, cold cuts of meat or a protein shake.

Stick to cereal bars that have whole grains and other healthy ingredients, such as dried fruit and nuts.

Point 14:  Dark Chocolate ( My personal Favourite)

High quality dak chocolate provides a ton of antioxidants and health benefits.

Most people recommend getting dark chocolate with a cocoa content of at least 70%.

Like other high-fat foods, dark chocolate has a very high calorie density, meaning it's very easy to get many calories from it.

Each 100-gram (3.5-ounce) bar has around 600 calories and is packed with micronutrients and health-promoting compounds, including fibre magnesium and antioxidants.

Dark chocolate is packed with antioxidants and other nutrients, along with plenty of calories to help you gain weight.

Point 15 . Cheese - Also high protein

Cheese has been a staple food for centuries.

Like dark chocolate, it’s high in calories and fats. If you eat it in larger quantities, it’s also a very good source of protein.

Since cheese is incredibly tasty, you can incorporate it into most dishes and easily add several hundred extra calories.

Summary Cheese is a very good source of protein and rich in healthy fats.

Add it to meals if you need a calorie and flavour boost.

Point 16: Whole Eggs - Also great Protein

Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fats.

It's also very important to eat the whole egg. In fact, almost all of the beneficial nutrients in eggs are found in the yolk.

As long as you don’t have an intolerance to eggs, there is no need to limit your egg consumption you can easily eat 3 eggs per day if you want. In fact, many athletes or bodybuilders will eat six or more daily.

Eggs are one of the best foods for building muscle. There's no limit to the number you should eat in a day, and they're full of nutrients.

Point 17 . Full-Fat Yogurt

Full-fat yogurt is another healthy and convenient snack. It has a great nutritional profile, including a well-balanced mix of protein, carbs and fat.

There are numerous snacks and healthy weight-gain recipes based on yogurt. Here are a few:

• Yogurt and fruit: Combine 1–2 cups of yogurt with fresh or dried fruit.  You can also add nuts, seeds, honey, granola or coconut flakes.

• Chocolate peanut butter pudding: Mix 1–2 cups of yogurt with 100% cocoa powder, peanut or any nut butter and a sweetener such as stevia.You can also add a scoop of whey for more protein.

• Yogurt parfait: Combine 1–2 cups of yogurt with granola and mixed berries in layers to create a tasty and well-balanced breakfast or healthy snack.

• Smoothies: Yogurt is an excellent addition to virtually any smoothie to increase the protein content and give it a more creamy, milkshake-like thickness.

Full-fat yogurt is another ingredient that can help you add healthy fats and protein to your diet. It's great on its own or as an ingredient that works in many dishes.

Point 18: Healthy Fats and Oils

Healthy fats & oil are some of the most calorie–dense foods on the planet.

Simply adding a tablespoon (15 ml) of oil to sauces, salads and during cooking can quickly add 135 calories.

Healthy oils include extra virgin olive oil, avocado oil & coconut oil. It's important to include healthy fats and oils in your diet, particularly if you're trying to gain weight. Avoid processed vegetable oils and stick to

healthy oils such as olive, avocado and coconut oil.

The secret behind gaining weight is consistently eating more calories than you need. Lifting weight is important too, so that the additional calories can be used to build muscle instead of just adding fat.

Incorporate the foods on this list into meals and meal plans that you enjoy and can stick with over the long term.

http://rugbyacademy.org.au/18-ways-of-gaining-weight-for-rugby/

18 ways of Gaining Weight for Rugby

Foods to Gain Weight Fast

For some people, gaining weight or adding muscle can be just as difficult as losing weight for others. However, by simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.

Here are 18 of the best foods to help you gain weight or add muscle, the healthy way.

Point 1. Homemade Protein Smoothies

Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight.

Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavour and nutrient content.

Making the smoothies .

Here are just a few tasty variations you can try. You can combine each with 2 cups (470 ml) of milk or an alternative like almond milk.

• Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein and 1 tablespoon (15 ml) of peanut or another nut butter.

• Vanilla berry shake: Combine 1 cup (237 ml) of fresh or frozen mixed berries, ice, 1 cup (237 ml) of high-protein natural yogurt and 1 scoop of vanilla whey protein.

• Chocolate hazelnut shake: Combine 15 ounces (444 ml) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 ml) of hazelnut butter and 1 avocado.

• Caramel apple shake: Combine 1 sliced apple, 1 cup (237 ml) of natural yogurt, 1 scoop of caramel- or vanilla-flavoured whey protein and 1 tablespoon (15 ml) of sugar-free caramel sauce or flavouring.

• Vanilla blueberry shake: Combine 1 cup (237 ml) of fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup (237 ml) of vanilla yogurt and sweetener if needed.

• Super green shake: Combine 1 cup (237 ml) of spinach, 1 avocado, 1 banana, 1 cup (237 ml) of pineapple and 1 scoop of un-flavored or vanilla whey protein.

All of these smoothies provide around 400–600 calories, along with a high amount of protein and other important vitamins and minerals.

There are many delicious protein smoothie recipes. Avoid most commercial versions, which may contain added sugar and aren’t as nutritious.

Point 2. Milk is the ideal builder

Milk has been used as a weight gainer or muscle builder for decades. It provides a good balance of proteins, carbs and fats and is a good source of calcium as well as other vitamins and minerals.

For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting/ strength training

Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources.

Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.

Drinking milk is a great way to add protein to your diet. It contains both casein and whey proteins.

Low Cost Milk Smoothie: Large glass of milk ( Full Cream or too choice) to this add 2 spoons of Milo , 1 Banana, 1 scoop ice cream, 2 Scoops of Baby Milk powder – ( use the age 4 months to 5 months powder)

Point 3. Rice

Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat.

It is also fairly calorie-dense meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.

When you’re on the go or in a rush, two-minute packs of microwavable rice can be easily added to other protein sources and pre-made meals.

Another popular method is to prepare a large pot of rice for the week and combine it with some proteins and healthy fats.

However, extremely large amounts may not be wise due to their potential arsenic and phytic acid content. Arsenic can cause toxicity and phytic acid can reduce the absorption of zinc and iron.

Rice is a great source of carbs that are easy to consume and digest. However, some types of rice are high in arsenic. So be aware of which one you are eating.

Point 4: Nuts and Nut Butters

Nuts and nut butters are a perfect choice if you're looking to gain weight. Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats.

Since they’re very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.

Nut butters can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more.

However, make sure you pick 100% nut butters with no added sugar or extra oils.

Nuts and nut butters are delicious, high-calorie treats. They’re great for you and easy to add to many different snacks or recipes.

 

Point 5. Red Meats

Red Meat are probably one of the best muscle-building foods available. For example, steak contains around 3 grams of leucine per 6 ounces (170 grams). Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue.

In addition to this, red meats are one of the best natural sources of dietary creatine, which is possibly the world’s best muscle building supplement out there.

Consider choosing fattier cuts, which provide more calories than leaner meats, helping you take in extra calories and add weight.

In one study, 100 elderly women added 6 ounces (170 grams) of red meat to their diets and performed resistance training six days a week for six weeks.

The women gained mass, had an 18% increase in strength and an increase in the important muscle-building hormone IGF-1.

Both lean and fatty meats are a great source of protein, though fatty meat provides more calories, which can help you gain weight.

Red meat is an excellent source of protein that will help you gain muscle. It contains leucine, an amino acid that helps stimulate muscle protein synthesis. The fattier the meat, the more calories you will take in.

Point 6. Potatoes and Starches

Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.

Try to choose one of these healthy sources of starchy carbs:

• Oats

• Corn

• Buckwheat

• Potatoes and sweet potatoes

• Squash

• Winter root vegetables

Not only do potatoes and other starches add carbs and calories to help you gain weight — they also increase your muscle glycogen stores.

Glycogen is the predominant fuel source for most sports and activities. Many of these carb sources also provide important nutrients and fibre as well as resistant starch which can help nourish your gut bacteria.

Healthy starches are a great way to get important nutrients and fibre boost your calorie intake and increase your muscle glycogen stores.

Point 7. Salmon and Oily Fish

Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats.

Out of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most significant and well known.

They offer numerous benefits for your health and fight diseases. Just one 6-ounce (170-gram) fillet of salmon provides around 350 calories nd 4 grams of omega-3 fats. The same serving packs 34 grams of high-quality protein, helping you build muscle or gain weight.

Salmon and other oily fish are a great source of incredibly healthy omega-3 fats. They also provide high-quality protein to help you build muscle.

Point 8. Protein Supplements ( Also Read This)

Taking protein supplements is a common strategy for athletes and bodybuilders who want to gain weight.

Whey protein supplements and mass gainers can be a very easy and cost-effective strategy to gain weight, especially when combined with strength training.

Some people think whey protein is unhealthy or unnatural, but this isn't the case. Whey protein is made from dairy and has been shown to improve markers of health and reduce disease risk.

It may be even more important if you're also training since your daily protein requirements increase.

Like meats and other animal products, whey protein contains all the essential amino acids required to stimulate muscle growth.

You can use it before or after your workout and at any other point during the day.

Protein supplements are a simple and affordable addition to your diet to help you increase your protein intake.

Point 9 . Dried Fruit

Dried fruits is a high-calorie snack that also provides antioxidants and micronutrients.

You can get many different types of dried fruit.

However, they have a very high sugar content and are not ideal for weight loss diets.

On the other hand, this makes them great for gaining weight, especially since they’re convenient to eat and taste great.

While many people think fruits lose most of their nutrients when dried, this isn't the case. Dried fruits contain lots of fibre and most of their vitamins and minerals remain intact.

Try combining some dried fruit with a protein source, such as cuts of meat or a whey protein shake. They also mix well with nuts and natural yogurt, providing a blend of healthy fats, protein and other key nutrients.

Dried fruit is packed with calories, healthy fibre and antioxidants. It's an easy way to add nutrients and calories to your diet.

Point 10 . Whole-Grain Bread

Whole grain breads are another good carb source to help you gain weight.

You can make some very simple, high-calorie and well-balanced meals by combining bread with protein sources such as eggs, meat and cheese.

When purchasing bread, aim for natural whole-grain and seeded breads. Healthy versions, such as Ezekiel bread are available in most grocery stores.

Whole-grain breads can be effective to gain weight, especially when combined with a good protein source.

Point 11. Avocados

Avocado are loaded with healthy fats.

Unlike other whole fruits, avocados are fairly calorie-dense and therefore a great food to help you gain weight.

Just one large avocado provides around 322 calories, 29 grams of fat and 17 grams of fibre.

Avocados are also high in vitamins, minerals and various beneficial plant compounds.

Try adding avocados to your main meals and other dishes such as omelettes or sandwiches.

Avocados are full of healthy fats and nutrients. They're versatile and can be added to many different meals or eaten on their own.

Point 12. Healthy Cereals

Healthy cereals can be an excellent source of carbs, calories and nutrients.

While you should avoid processed, high-sugar cereals, healthier forms like oatmeal can be a great carb source to add to your diet.

Grain-based cereals and oats also contain beneficial nutrients like fiber and healthy antioxidants.

When purchasing cereals, focus on these healthy choices:

• • Oats
• • Granola
• • Multigrain
• • Bran
• • Ezekiel

 Make sure to read the label and avoid cereals with refined grains or added sugar.

Eating cereal can be a great way to gain weight and consume more fibre.

However, stick to healthier forms such as oatmeal.

Point 13 . Cereal Bars often called protein bars

Some of the healthier cereal bars on the market can be a great snack when you’re on the go.

They are also a good choice before or after a training session since they tend to contain a mix of slow- and fast-digesting carbs.

As with cereals, try to stick to bars made from healthy whole grains. You can also find bars that contain other healthy ingredients, such as dried fruits, nuts or seeds.

As a snack or meal on the go, try combining a cereal bar with other protein sources such as natural yogurt, boiled eggs, cold cuts of meat or a protein shake.

Stick to cereal bars that have whole grains and other healthy ingredients, such as dried fruit and nuts.

Point 14:  Dark Chocolate ( My personal Favourite)

High quality dak chocolate provides a ton of antioxidants and health benefits.

Most people recommend getting dark chocolate with a cocoa content of at least 70%.

Like other high-fat foods, dark chocolate has a very high calorie density, meaning it's very easy to get many calories from it.

Each 100-gram (3.5-ounce) bar has around 600 calories and is packed with micronutrients and health-promoting compounds, including fibre magnesium and antioxidants.

Dark chocolate is packed with antioxidants and other nutrients, along with plenty of calories to help you gain weight.

Point 15 . Cheese - Also high protein

Cheese has been a staple food for centuries.

Like dark chocolate, it’s high in calories and fats. If you eat it in larger quantities, it’s also a very good source of protein.

Since cheese is incredibly tasty, you can incorporate it into most dishes and easily add several hundred extra calories.

Summary Cheese is a very good source of protein and rich in healthy fats.

Add it to meals if you need a calorie and flavour boost.

Point 16: Whole Eggs - Also great Protein

Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fats.

It's also very important to eat the whole egg. In fact, almost all of the beneficial nutrients in eggs are found in the yolk.

As long as you don’t have an intolerance to eggs, there is no need to limit your egg consumption you can easily eat 3 eggs per day if you want. In fact, many athletes or bodybuilders will eat six or more daily.

Eggs are one of the best foods for building muscle. There's no limit to the number you should eat in a day, and they're full of nutrients.

Point 17 . Full-Fat Yogurt

Full-fat yogurt is another healthy and convenient snack. It has a great nutritional profile, including a well-balanced mix of protein, carbs and fat.

There are numerous snacks and healthy weight-gain recipes based on yogurt. Here are a few:

• Yogurt and fruit: Combine 1–2 cups of yogurt with fresh or dried fruit.  You can also add nuts, seeds, honey, granola or coconut flakes.

• Chocolate peanut butter pudding: Mix 1–2 cups of yogurt with 100% cocoa powder, peanut or any nut butter and a sweetener such as stevia.You can also add a scoop of whey for more protein.

• Yogurt parfait: Combine 1–2 cups of yogurt with granola and mixed berries in layers to create a tasty and well-balanced breakfast or healthy snack.

• Smoothies: Yogurt is an excellent addition to virtually any smoothie to increase the protein content and give it a more creamy, milkshake-like thickness.

Full-fat yogurt is another ingredient that can help you add healthy fats and protein to your diet. It's great on its own or as an ingredient that works in many dishes.

Point 18: Healthy Fats and Oils

Healthy fats & oil are some of the most calorie–dense foods on the planet.

Simply adding a tablespoon (15 ml) of oil to sauces, salads and during cooking can quickly add 135 calories.

Healthy oils include extra virgin olive oil, avocado oil & coconut oil. It's important to include healthy fats and oils in your diet, particularly if you're trying to gain weight. Avoid processed vegetable oils and stick to

healthy oils such as olive, avocado and coconut oil.

The secret behind gaining weight is consistently eating more calories than you need. Lifting weight is important too, so that the additional calories can be used to build muscle instead of just adding fat.

Incorporate the foods on this list into meals and meal plans that you enjoy and can stick with over the long term.

http://rugbyacademy.org.au/18-ways-of-gaining-weight-for-rugby/

PRE-MATCH DAY NUTRITION for Rugby

PRE-MATCH DAY NUTRITION  DO

• Pay particular attention to hydration – drink at least 3 litres of water per day
• Follow healthy eating guidelines e.g. 5 daily portions of fresh vegetables and fruit, reduce salt, saturated fats and sugar intake
• Taper your training right down so you are fresh for match day
• Aim to eat 5-6 g of carbohydrates per Kg of body weight in the lead up to the game
• Choose carbohydrates from mixed sources and make sure they are slow release (low glycaemic index “GI”) foods such as wholemeal or granary breads and porridge
• Spread your intake out over the whole day

DON’T

• DON’T over-eat carbohydrates. Adequate glycogen stores are great - carbohydrate loading is not
• DON’T eat all your carbohydrates in the evening meal – spread them out through the day

DON’T forget about protein and ‘good’ fats - keep to mixed meals DON’T drink alcohol   MATCH DAY NUTRITION, Any new nutritional strategies must be tried in training and assessed before considering their use in a match.  Match day is not the time to experiment. PRE-MATCH NUTRITION DO

• Consume a substantial meal comprising unrefined carbohydrates and some protein 4-5 hours before the game e.g. chicken breast with vegetables and pasta, whole wheat spaghetti bolognaise, poached eggs on wholemeal toast with baked beans
• Consume your last solid food 2 hours before the match; have liquid foods after this
• Make sure all carbohydrates consumed before the match are unrefined carbohydrates
• Weigh yourself before the warm up without your kit on (so that after the match you can calculate how much fluid you have lost)

  DON’T!

• DON’T make any changes to match day nutrition without having practised them before in training
• DON’T eat refined or sugary carbohydrates before the game

  DURING THE MATCH DO

• Consume 30g of liquid carbohydrates during warm up and again at half time. Make sure this is around 7% solution. That means 35g of powder to 500ml water. Or approx 500ml of a sports recovery drink
• Sip this at any opportunity (injuries, stoppages etc). This helps with energy levels during the second half and also helps recovery

   DON’T!

• DON’T eat solid carbohydrates during the match (e.g. jelly babies, jaffa cakes). Liquid is more easily absorbed, has less potential to upset digestion and helps hydration.

  POST-MATCH NUTRITION DO             

• Weigh yourself after the match, without kit
• Replace each 1kg of weight lost with 1 litre of water, mixture of fruit juice and water, or isotonic drink (e.g. a sports recovery drink) over the next 3-4 hours
• Start replacing lost glycogen with high GI foods as soon as possible
• Aim for 0.75 grams of carbohydrates per kg of body weight (75g for a 100kg athlete) immediately after the game, then again 1 hour later, then 1 hour after that

 

• Drinks are best for this initially then real food afterwards - and After 2 hours switch back to lower GI carbohydrates

  DON’T!

• DON’T drink alcohol until properly hydrated, take it easy when you do. Alcohol impairs muscle development if drunk in excess and also makes any soft tissue injury much worse by increasing inflammation.
• DON’T drink caffeine until properly hydrated
• DON’T forget about protein, tired fatigued muscles need building blocks as part of proper recovery

http://rugbyacademy.org.au/pre-match-day-nutrition-for-rugby/

Power of Protein for Rugby Players

The Power of Protein...

There is no other nutrient that has captured the imagination of athletes more than protein. Recent interest in the virtues of protein for both fat loss & muscle gain has ensured rugby athletes have taken a keener interest in their protein intake. This heightened interest has also stimulated a flourishing protein supplement industry which has been very cleverly marketed. Given this, it shouldn’t come as a surprise that protein & amino acid supplements remain some of the most popular dietary supplements among rugby athletes.

Protein needs of rugby athletes... Is supplementation warranted?

There is now little doubt that hard training rugby athletes have higher protein needs than their sedentary counterparts, perhaps 50‐100% greater than dietary guidelines advocated for the general public. To the ill‐informed, this may be justification enough to support the use of protein & amino acid supplements. However, because athletes generally have a generous appetite & protein is so widely distributed in the meal plan, most rugby athletes easily achieve their elevated daily protein intake targets.

Generic dietary guidelines are unlikely to offer insight into optimisation of dietary protein intake to support functions pertinent to hard training rugby athletes including repair of muscle damage & stimulation of muscle building. Rather, consideration should be given to the nutritional value of the protein & its distribution throughout the day if these functions are to be optimised.

Protein quality & timing

The nutritional value of proteins varies markedly depending on their amino acid profile & digestibility. Animal sourced proteins such as that from dairy foods, eggs & most meats are considered high biological value (HBV); that is, they contain large amounts of essential amino acids in a form that is readily digested. Amongst plant based foods, isolated soy protein is also considered to be of high value, so long as its anti‐nutritional factors are removed. While there are a large number of amino acids derived from the foods we eat, it is only the essential amino acids (ones our body cannot make itself & thus must come from the diet) that are required to facilitate many of the functions important to rugby athletes.

The individual amino acids produced during the metabolism of dietary proteins serve as both a substrate for building other dietary proteins as well as a trigger for activating various metabolic processes. Amongst athletes interested in muscle building, amino acids, & specifically leucine, play a critical role in stimulating muscle protein synthesis. The leucine content of foods varies markedly but some foods are naturally high in leucine, including milk & meat proteins. Financial support of the diary industry has facilitated significant research into the value of diary proteins. Dairy protein is compromised mainly of casein (80%), with smaller amounts of whey (20%). It is the whey protein which is particularly high in leucine. Not only is whey high in leucine but it’s also digested at a much faster rate than casein, ensuring blood leucine levels peak soon after ingestion, turning on the protein synthetic machinery responsible for building muscle. Recent research suggests that the combination of a HBV protein rich in leucine that is rapidly digested results in more favourable muscle building compared to other proteins.

Amongst HBV protein‐rich foods like meats & dairy, an individual protein serve of ~20‐25g has been shown to maximally stimulate protein building, with amounts in excess merely stimulating protein oxidation & thus offering no further benefit. Strategic selection of specific foods or combinations of different foods at meals & snacks throughout the day will not only result in optimisation of protein intake but also contribute to achieving other essential nutrient needs. For example, each of the following selections provides 20‐30g of high quality protein without the need for special dietary supplements...

Breakfast - Whenever you get up

3 egg omelette ·            Bowl of cereal with 250 ml of milk plus a tub of yoghurt ·

Fruit smoothie with 250 ml low fat milk, fruit, honey & 30g skim milk powder

Snack - 10am

White bread sandwich, protein bars, fruits,Small tin of tuna on crackers with 1-2 slices cheese

Lunch ·        12 midday

60 g ham with 2 slices of cheese on sandwiches with salad

Snack - pre training 3 to 4pm

White bread sandwich, protein bars, fruits. 2 tubs of flavoured yoghurt

Dinner ·           6pm

120 g piece (raw) of fat trimmed beef, skinless chicken or seafood

Snack ·         10pm

High Protein Smoothie.

Recent research suggests there may be advantages to the inclusion of these HBV proteins in the acute post‐exercise period when the body has a heightened sensitivity to dietary protein. While less is known about optimisation of protein intake outside of the immediate post‐exercise period (upwards of 3 hours after exercise), it makes good sense to include a small serve of protein rich food at all meals & snacks throughout the day, as described in the examplesabove.

How do We Cook...

PAN‐FRYING OR GRILLING STEAK, LAMB/PORK CHOPS, CHICKEN BREAST 

1. Preheat the cooking surface such as a frying pan or grill to a high heat. Trim all visible fat; if cooking chicken breast remove the skin
2. Place the meat or chicken in the pan or under the grill (without oil) – you should hear a loud sizzle. If the cooking surface is not hot enough the meat or chicken will not stick. When it is sealed, it will easily lift from the cooking surface. If juices start to run from the meat, then you know the pan wasn’t hot enough
3. Cook meat or chicken without touching or turning until the juices rise to the surface of the cooked side
4. Turn meat or chicken & cook 1‐2 minutes until cooked to your liking

Test steak to see if it is cooked to your liking by pressing it with a pair of tongs, but do not cut the meat, as this causes the juice to escape. Rare steaks feel springy, well‐done steaks feel firm.

GUIDE:

2.5cm thick steak... 3 mins each side cooked to rare 4 mins cooked to medium 5 mins well done

STIR‐FRYING BEEF, LAMB, PORK OR CHICKEN

1. Slice meat or chicken across the grain. Slicing in this way ensures that the cooked meat is tender
2. Heat a wok or frying pan over a high meat for at least 4 minutes or until the pan is very hot
3. Spray pan with cooking oil spray
4. Add meat or chicken & stir‐fry (Stir quickly with a heat proof spatula) until brown on all sides 5. Do not cook the meat through at this point as you will probably add other ingredients to the pan & continue to cook the stir fry

TIPS:

When purchasing meat choose lean cuts·           Cut off any excess fat before cooking·           Remove chicken skin from chicken before cooking ·

Non‐stick cookware is a way to reduce the use of fat when cooking, no oil or just a light spray with a cooking oil spray is all that is needed.

http://rugbyacademy.org.au/power-of-protein-for-rugby-players/

Protein Types for Rugby Players

Supplement Low Down... Protein Powders

The range of protein supplements available can be quite confronting... caseinate, whey protein concentrate, whey protein isolate, egg albumin & more recently hydrolysed proteins as well as a wide range of individual & combination amino acid supplements. Protein supplements can be broadly classified according to their nutrient profile as either providing protein only (as a single protein source or a protein blend i.e. combination of several proteins) or a combination of protein & carbs with or without a range of proposed performance boosters such as creatine, specific amino acids & fat metabolisers. Protein‐only supplements are typically 90% protein by weight, while those with added carbs can vary markedly with protein varying from as little at 10‐15 g per 100 g powder, to ≥50 g. Use the guide below to better interpret the list of ingredients of commercially available protein powders.

Which protein supplement is best?

• Whey Protein ‐HBV protein that is rapidly digested, comprising ~20% of the protein in milk. Whey is rich in branched chain amino acids, especially leucine, the amino acid primarily responsible for stimulating protein building. Whey protein can also be quite filling, alluding to a potential role in fat loss as well as muscle gain.
• Casein or Calcium Caseinate ‐HBV protein that makes up ~80% of the protein in milk. Casein clots in the acidic environment of the stomach, slowing digestion & delivery of amino acids to the body.
• Soy Protein ‐HBV, rapidly digested protein. Some research suggests it may be preferentially utilised by the internal organs. As with whey, available as both a soy concentrate & soy isolate. Often used in mixed protein supplements, as well as protein bars as it is cheaper than whey.

Egg Albumin ‐The go‐to high quality protein source for supplements before the emergence of much cheaper dairy derived whey & casein proteins. A HBV protein source free of fat & carbohydrate.

While the addition of carbs to a protein supplement doesn’t appreciably influence muscle building or breakdown, it does help meet other nutrition goals, especially if consumed in the post‐exercise period when restoration of energy reserves is a priority. The inclusion of other proposed ergogenic ingredients may do little else but add unnecessary expense to the product. Even for ingredients with proven performance potential such a creatine monohydrate, intake of these products may be best prescribed in isolation (i.e. pure creatine monohydrate supplement), rather than as part of a ‘one stop shop’ protein powder where individual dosing of active ingredients is not possible.

Safety

Debate continues on the health implications of high protein diets. Furthermore, health concerns have been raised about an overemphasis on protein derived from protein supplements. A report out of the USA on popular bodybuilding protein shakes suggests that regular intake (three servings a day) may result in exposure to heavy metals exceeding health guidelines. Taken together, athletes are advised to firstly consider their intake of protein from whole foods, emphasizing the inclusion of small amounts of HBV protein at most meals & snacks throughout the day, to achieve both protein & other nutrient needs. When the convenience of protein supplements outweighs the cost, intake should be restricted to 1‐2 serves a day at times when the ingestion of rapidly digested HBV proteins is beneficial, such as the immediate post‐exercise period. Individual doses should be limited to an intake of no more than 20‐30 grams.

Take home message

The decision to use a protein supplement should only come after consideration of several factors including an athletes training load & goals, lifestyle commitments, daily energy requirements, existing meal plan, appetite post‐exercise, & available finances. Current evidence indicates WPI offer benefits for athletes attempting to increase muscle mass. The selection of carbohydrate containing protein supplements may be warranted in some situations. HBV protein‐rich foods that contain valuable amounts of other essential nutrients should be a priority when attempting to optimise nutrient intake. However, protein supplements may be of value when the delivery of rapidly digested proteins is a priority, such as the immediate post‐exercise period. Liquid protein shakes may be particularly appealing to athletes who lose their appetite after exercise. These products are also convenient when portable nutritional support is required. At other times, wholesome protein rich foods should be a priority, such as an omelette at breakfast, cold meat & cheese on sandwiches or fat trimmed, beef, skinless chicken or seafood at dinner.

http://rugbyacademy.org.au/protein-types-for-rugby-players/