Maintaining your Nutrition Levels

Maintaining  good  nutrition  principles  through  the  Season

Living and training for rugby union in Australia  as with many  other  parts  of  the  world  the  game of rugby  is  often  played  and  trained  for  in   hot  and  often  very  humid  climatic  conditions.

Naturally,  energy  loss  will  be  more  prevalent  in  these  conditions  than  in  some  other  parts  of  the  world   where  the  game  is  predominantly  played  as  a  winter  sport,  even  though  in  colder  conditions  players  will  still  lose  plenty  of  sweat.

Irrespective  of  where  it  is  played  -­‐  The  game  of  Rugby  Union  is  a  mixture  of  high  intensity  periods  of  play   interspersed  with  lower  intensity  activities  throughout  the  eighty  minutes  of  play  and  good  nutrition  can   make  a  difference  to  performance  levels  of  players  throughout  the game and the  season.

From  jersey  number  one  through  to  twenty  two  the  modern  game  is   now  played  at  a  fast  pace  certainly  faster  than  it was ten  or  more   years  ago  and  is  now  such  a  dynamic  experience  that  players  rely  on   instant  muscle  fuel  sources  to   play  at  high  intensity  over  short   bursts  of  play  over  varying  running  distances  as  well  as  active   aerobic  energy  systems  being  optimized  over  more  sustained  continued  phases  of  play  and  also   during  the  all  important  recovery   phase  post  game.

THIS IS NOT WHAT WE MEAN

Eating for Rugby Union

Some  lower  intensity  activities  such  as  standing,  walking  and  jogging  at  variable  paces  are  also  interspersed  with  more  vigorous  activities  such  as  tackling,  involvement  in  the  contact  zone,  scrummaging,   mauling,  lineout  jumping  and  lineout  lifting  as  well  as  the  normal  kick,  catch,  pass  and  run  activities.

Mental  alertness  is  also  required  so  that  players  are  able  to  make  correct  decisions  under  pressure,  read   and  anticipate  play  and  make  various  tactical  decisions  that  impact  on  a  team  performance.

Because  of  the  ever  increasing  velocity  being  exerted  in  the  contact  zones,  players  need  to  be  strong  and   physically  conditioned  well  enough  to  withstand  the  rigours  of  constant  tackling,  hitting  rucks  and  mauls   as  well  as  scrum,  lineout,  kick  off  and  general  attack  and  defensive  activities.      While  forwards  are  generally  of  higher  muscle  mass  in  tight  five  positions  with  sometimes  a  higher  body   fat  composition  than  the  loose  forwards,  backs  in  the  modern  game  are  also  now  very  strong  and  built  up   physically,  while  the  game  still  allows  for  the  lighter  framed  players  with  the  lower  body  fat  levels  relative   to  body  weight  to  compete  at  all  levels  of  competition.

When  considering  a  diet  that  will  withstand  the  extent  of  a  long  season,  the  dietary  considerations  can  be   broken  down  broadly  for  an  article  of  this  general  nature  into  the  areas  of  training  diet  and  competition   diet.

MORE LIKE THIS   1.Training  Diet:      The  demands  of  training  for  modern  rugby  are  such  that  a  consistent  approach  to  the  adequate  levels  of   fuel  intake  required  is  necessary.   Traditionally  players  have  only  focused  on  fuelling  up  on  a  day  before  a  game  or  only  on  game  day  itself   by  virtue  of  a  pre  game  meal.

However  the  stark  reality  in  the  developing  world  is  that  because  of  a  lack   of  understanding  as  to  what  one  should  be  eating  the  wrong  approach  to  sports  nutrition  is  often  being   applied  and  often  no  such  considerations  are  factored  in  at  all  on  training  and  match  days.      Variety  is  considered  the  spice  of  life  and  it  is  no  different  when  considering  a  good  balanced  approach  to   a  training  diet  for  rugby  union.

When  choosing  foods  to  eat,  priority  should  be  given   to  nutrient  rich  foods  that  best  look  after  the  special   needs  of  training  and  maintaining  health.  Mixing  and   matching  foods  together  and  being  aware  of  the  respective  nutritional  values  is  often  a  good  approach  to   take.      Plenty  of  the  following  are  recommended  to  Rugby   players:

Different  colourful  fruit  and  vegetables  on  a   daily  basis Breads  and  cereals  that  is  pasta,  rice,  oats,   grains,  bread,  breakfast  cereals,  potatoes,  sweet  potatoes,  corn  and  noodles , Low  fat  dairy  products  including  milk  varieties,   yoghurts  and  cheeses . Lean  meats,  skinned  poultry  meats,  fish,  eggs   and  other  protein  rich  foods  such  as  tofu  or  various   pulses  such  as  lentils,  beans  and  baked  beans  healthy  fats  such  as  quality  vegetable  oils,  nuts,   seeds  and  avocado. Fruit  and  low  fat  yoghurt  smoothies  with  added   low  fat  milk,  some  ice  cream  or  skim  milk  powder , Cereal  /muesli  type  energy  bars        All  of  the  above  listed  food  types  will  aid  in  complimenting  a  players  fuel  reserves.

An  understanding  of  what  constitutes  carbohydrate  type  foods  is  important  for  rugby  players  as  carbohydrates  are  really  the  fuel  of  choice  for  regular  training  in  season.  Players  should  attempt  to  base  their   meals  and  snacks  between  meals  around  healthy  carbohydrate  rich  food  sources.  These  will  include  oat   products,  grainy  breads  high  in  fibre,  various  types  of  rice  or  corn  crackers,  pasta,  brown  or  white    rice,   noodles  and  starchy  vegetables  like  potatoes,  yams  and  sweet  potatoes.

2. After  intense  practice  sessions  and  also  matches,  players  should  be  looking  to  add  additional  carbohydrate   rich  food  sources  and  fluid  sources  to  provide  extra  fuel  sources  and  to  generally  aid  in  the  overall  recovery  process  on  a  weekly  basis.

Items  such  as  Bagels,  flour  based  tortilla  wraps,  cereal  bars  and  even  creamed  rice  are  good  options  for   players  to  consider.   Isotonic  sports  drinks  on  top  of  regular  water  intake  may  also  be  useful  in  topping  up  carbohydrate  stocks   during  or  after  trainings,  especially  in  hot  conditions  where  sweat  is  occurring  freely  and  overall  fluid  losses  are  expected  to  be  high.

3. The  issue  of  dehydration  is  certainly  not  understood  well  enough  in  my  opinion  and  as  a  general  rule  players  should  be  educated  by  coaches  and  Managers  to  self  monitor  their  urine  colour  to  ensure  that   maintenance  of  proper  hydration  levels  occur.  Certainly  prior  to  training  ␣  pale  or  clear  urine  is  a  good   sign  while  bright  yellow  or  brownish  colour  urine  release  is  a  sure  sign  you  are  going  into  practice  or  com-­‐ petition  in  a  dehydrated  state  which  will  definitely  affect  performance.    

Good  sources  of  fluid  include  water,  trim  milk,  sports  drinks  and  moderate  amounts  of  fruit  juices.    Lesser   preferred  choices  may  include  carbonated  soft  drinks,  alcohol  and  a  variety  of  energy  based  drinks  so   widely  advertised  these  days  to  attract  people  from  all  walks  of  life.        Protein:         Because  Rugby  is  a  contact  sport,  protein  requirements  are  generally  higher  than  other  sports  not  involving  the  contact  phases.

Resistance  training  and  contact  related  activities  are required  to  be  trained  ON AT LEAST a  weekly  basis  as  that   is  what  the  game  represents  now  so  adequate  levels  of  protein  rich  food  needs  to  be  consumed  to  cater   for  training  adaptations  and  certainly  the  important  recovery  from  games  and  practices.   Foods  that  are  high  in  protein  include  the  lean  meats,  chicken  and  other  white  meats,  fish  varieties,  low   fat  dairy  products  and  eggs.

As  a  general  rule,  Rugby  players  should  try  and   consume  between  1.4  to  1.8  grams of  combined  carbohydrate  and  protein  food  sources   per  kilogram  of  body  weight  per day.  Players  to  tailor  this  amount  to  know  when  they   feel  the  best  but  generally speaking  it  would   not  be  over  2  grams  per  kilogram  of  body   weight  of  a  player  per day.

Whey  protein  supplements  are  now  widely   used  by  Rugby  players  as  an  added  protein   source  and  are  particularly  good  straight  after  a   practice  or  game  and  definitely  make  a  difference  to  muscle  mass  over  time  when  used   regularly.

Fat:   For  Rugby  Union,  a  high  energy  (  calorie/KJ)  intake  is  considered  necessary  to  maintain  body  mass  which  is   relative  to  a  players  size especially  during  growth  and  development  issues  occurring  with  younger  players  or  where  coupled  with  an  intensive  period  of  resistance  training.  While  fat  is  considered  an  energy   cleanse  type  nutrient,  it  will  not  assist  as  a  fuel  which  is  required  for  the  robust  type  of  physical  activity   undertaken  during  the  eighty  minutes  of  a  rugby  game.     In  this  regard,  it  is  wise  for  rugby  players  to  generally  avoid  consuming  high  fat  dairy

found  around  the  world,  fried  foods,  cakes  and  creamy  sauces.   The  type  of  fats  that  may  be  useful  for  rugby  players  to  consider  can  be  found  in  items  such  as  nuts,  good   quality  vegetable  oils/sprays,  various  different  types  of  seeds,  fish,  avocado  and  low  fat  margarine.  Moderation  is  the  key  to  intake  levels  of  fat  not  excess  in  this  area.

Eating  on  Competition  Days:

Competition  day  calls  for  special  preparation  to  see  you  are  ready  and  confident  to  put  the  body  on  the   line  for  the  team.  Eating  to  compete  and  ultimately  win  is  a  strategy  that  well  organized  team  management  structures  create  as  a  priority  for  their  players  to  be  knowledgeable  on.      It  will  generally  be  in  the  second  half  of  games  and  often  in  the  last  quarter  when  depletion  of  fuel  stores   becomes  most  evident  in  players  meaning  that   the maintenance  of  skill  level  can  become  impaired.

Generally  in  the  twenty  four  hours  before  competition,  players  will  have  tapered  their   training  to  rest  cycle  and  look  to  eat  good concentrations  of  high  carbohydrate  type  foods.      The  time  of  competition  during  a  day  determines  the  type  of  eating  pattern  on  match   day.      If  you  have  an  early  afternoon  game,  having  a   normal  breakfast  and  then  a  light  pre  game  snack  /  meal  2 - 3  hours  before  the  game  is  all  that  can  often   be  achieved  especially  if  players  also  have  to  work  in  the  first  half  of  the  day  and  often  travel  varying   distances  to  a  match  venue.     

If  the  start  time  for  your  game  is  mid  afternoon,  then  a  normal  breakfast  followed  by  a  pregame  meal  4   hours  before  kickoff  is  most  suited.      If  the  match  is  in  the  evening,  then  a  normal  breakfast  and  lunch  is  generally  followed  by  a  pre  game  meal   3 - 4  hours  before  match  start  time.     

Examples  of  high  carbohydrate,  low  fat  preevent  meals  may  include Breakfast  cereal,  low  fat  milk  with  fresh  or  canned  fruit  topped  with  a  low  fat  yoghurt  Muffins  or  Crumpets  with  jam  or  honey  Pancakes  with  a  syrup  topping   Toast  plus  baked  beans  or  spaghetti  (  high  fibre  option)  ,Creamed  rice  (  low  fat  milk  option)  , Rolls  or  sandwiches  with  banana  filling , Fruit  salad  and  low  fat  yoghurt   Pasta  with  tomato  or  low  fat  sauce , Baked  potatoes  with  a  low  fat  filling  (  maybe  vegetable  leftovers  or  similar)  , Mashed  potatoes  and  baked  beans  ,Sports  bars  or  cereal  bars  with  a  sports  drink  ,Fruit  smoothie  with  low  fat  milk  and  yoghurt  with  some  ice  cream  , Liquid  meal  supplements

While  these  are  just  some  of  many  such  options,  the  emphasis  is  on  the  athlete  to  be  aware  and  in  tune   with  game  day  requirements  and  understanding  of  why  such  foods  and  fuel  sources  should  be  taken  at  a   certain  time  to  assist  with  game  performance  levels.      Some  small  snacks  can  also  be  taken  if  felt  necessary  one  to  two  hours  before  a  warm  up  routine  begins   but  no  closer  to  game  time  is  generally  advisable  as  food  will  not  digest  properly.

Re Hydration

Ensure  that  hydration  needs  are  not  forgotten  with  plenty  of  water  as   pre  hydration.  Milk  drinks  and  sports  drink  options  can  also  be consumed  at  regular  intervals  with  consideration  to  urine  colour  and  general  feeling  to  be  taken  into  consideration.  Everyone  will  have  a  different  stomach  tolerance  and  again  understanding  and  being  in  tune  elate  better  to  liquid  meal  supplements  than  others  if  a  small  snack  is   felt  necessary,  particularly  if  a  player  is  nervous  or  anxious  prior  to  game   start.

Obviously  during  a  game  and  at  half  time  there  are  opportunities  to rehydrate  with  water  and  isotronic  drinks  with  some  teams  also  using   It is essential that we maintain our carbohydrate  levels  during  the  game.      Each  player  will  have  their  own  routines  in  general  and  based  on  their  individual  needs  and  likes,  which  is  often  fine  tuned  through  experience.  Players  are  encouraged  to  experiment  in  training  periods  to  find  a   plan  that  works  for  them  it  is  an  individual  thing  really no  golden  rules  to  suit  all.

Post  Game  Recovery:

This  is  a  time  that  the  body  is  most  receptive  to  fluid,  carbohydrate  and  other  nutrients  used  in  the  recov-­‐ ery  process.        Some  teams  have  sugar  lollies  on  hand some  players  try  chewing  gum  or  some  low  fat  fruit  muffins,  bananas,  fruit  salad,  chicken  sandwiches  or  similar  are  also  good  in  changing  rooms  post  game.   If  as  a  player  you  are  in  a  team  that  does  not  provide  food  post  game  or  does  not  prioritise  recovery  then   there  is  no  reason  why  some  planning  cannot  accommodate  food/  snack  items  being  brought  to  games  in   gear  bags  to  be  used  post  game  or  post  trainings.

This  sort  of  discipline  often  is  the  difference  between  a   good player and a great player reactive  manner.     One  thing  is  for  sure  though  rehydratying  and  eating  carbohydrate  rich  foods  as  soon  as  is  possible  along with an added  protein  source  at  this  time  is becoming more widely  used  with  rugby  players.      A  sensible  approach  to  alcohol  use  post  game  is  also  advised.   Individuals  serious  about  their  sport  should  ensure  that  if  injured  in  a  game  (  maybe  soft  tissue  or  bruising   type  injuries)   then  no  alcohol  should  be  consumed  for  24 - 48  hours  until  rest  and  ice  have  been  applied   regularly  with  accompanied  compression,  elevation  of  injured  area  and  proper  diagnosis  if  no  improvement  in  injury  status  is  noticed  after  two  days.    This  is  commonly  referred  to  as  the  RICER  formula.

Poor  recovery  after  games  and  trainings  can  often  contribute  to  decreased  energy  levels  on  the  following   days  and  if  injuries  are  present  ␣  slower  repair  of  such  injuries  may  result  as  a  conclusion.

In  summary,  the  following  six  points  can  be  noted:

1.  Enjoy  a  variety  of  nutritious  foods  on  a  daily  basis

2.  Decrease  your  intake  of  foods  high  in  fats  and  oils

3.  Look  after  your  fluid  needs  especially  before,  during  and  after  workouts,

trainings  and  games

4.  Focus  on  high-­‐carbohydrate  foods  and  drinks

5.  Be  responsible  with  alcohol- do not drink if possible

6.  Balance  food  intake  with  your  individual  energy  needs  ␣  spread  your  food  intake  over  the  day  by   increasing  the  number  of  times  that  you  eat  rather  than  the  size  of  your  meals.  Plan  to  eat  5  -­‐6  small   meals  and  snacks  per  day.

By  actually  thinking  about  the  issues  of  good  nutrition,  irrespective  of  where  you  are  playing  your  Rugby  in   the  world,  sensible  options  will  exist  within  local  cuisines  that  can  make  a  difference  for  you  in  your  sporting  involvement.      After  all,  if  the  whole  team  buys  into  the  concept  of  more  healthy  and  specific  eating  patterns,  you  could   just  start  winning  some  games  you  have  maybe  lost  in  the  past  as  a  result.

     

http://rugbyacademy.org.au/maintaining-your-nutrition-levels/

Eating Breakfast is important

  Rugby Players - Why Eat Breakfast?

Reasons and effects.

Breakfast is not only the most important meal of the day, its also quite often the meal most neglected or skipped. Common reasons for not eating breakfast include lack of time, not feeling hungry, traditional dislike of breakfast foods, and the favourite I am dieting.

Breakfast simply means “break the fast”. The average human spends at least six (6) to twelve (12) hours each night in a fasting state. Without fuel, your metabolism or the rate your body burns calories slows. In the morning your body needs energy to rev it up into high gear for the day`s work ahead.  If you skip breakfast, you are likely to concentrate less effectively in the late morning, feel irritable, short-tempered, tired, or weak, or all of the above.

When you choose not to eat breakfast, you body stays in slow gear. In addition  people who skip breakfast often binge later in the day at other meals or eat a high-calorie snack later in the morning to catch up. Breakfast eaters tend to eat less fat during the day, have lower blood cholesterol, more strength and endurance, and better concentration and problem-solving ability.

Breakfast is especially important for children. Children who eat breakfast tend to perform better in school. Those who don`t get breakfast often have difficulty in both concentrating and problem-solving, they also tend to be late or absent  from school more often than the breakfast eaters and experience reduced muscle co-ordination.

Not hungry in the morning?  Well, what time was dinner? Did you have a late evening snack?.  A late dinner or a large bedtime snack can cause you to not feel hungry in the morning. It makes sense to eat more in the morning when there is a full day of activity ahead of you. Instead, we tend to have our largest meal in the evening when we are gearing down for sleep.

A good breakfast should provide up to 1/3 of your total calorie needs for the day. On average, we eat 400 less calories for breakfast than for dinner. If breakfast doesn`t appeal to you in the morning, try eating a lighter dinner earlier in the evening or save half your dinner for breakfast in the morning. If you still aren`t hungry in the morning, start with something small like juice or toast or have a nutritious mid-morning snack later when you are hungry.

So, you say your on a diet. Some people fear eating breakfast will make them hungrier during the day they`ll eat more. Its true that eating breakfast is likely to make you feel hungry throughout the day. Thats because your body is working correctly, you have fuelled your metabolism. Although you may feel as if you are eating all day long, in reality you are probably not. If you are listening to your hunger cues, you are most likely eating more calories throughout the day and will need fewer in the evening hours when you eat an evening meal.

Also, eating smaller meals frequently throughout the day is another way to keep your internal furnace stoked. Mini-meals or “grazing” prevents the drop in metabolism that can come when there are long periods between meals. Your bodies strategy for dealing with food deprivation is to work more efficiently and as a result it burns calories more slowly, making it harder to lose weight.

Not eating breakfast can also cause you to overeat, since the fall in blood sugar often makes you feel ravenously hungry  later. To make matters worse, since your body is in a slowed down state it will not be able to burn those extra calories very efficiently. If you feed your body healthy snacks and meals throughout the day, you are less likely to become famished and stuff yourself as soon as you begin to eat.

Since breakfast is the first and most important meal of the day, choosing the right fuel is important. The best breakfast foods are fruits, juice, lower-fat dairy products, and grain products such as breads, rice, noodles, and cereals. Go easy of breakfast foods higher in fat, and calories such as sausage, bacon, hash browns, doughnuts, croissants,  and omelettes ( its best to limit egg yolks to 3 per week).

Why not start each day with your metabolism in high gear, working to fill you with energy, build new body cells, help you to concentrate effectively and work efficiently, and burn excess fat?  In other words.

SO -  WHY NOT EAT BREAKFAST.

 

http://rugbyacademy.org.au/eating-breakfast-is-important/

Dehydration and Rehydration for Rugby

Dehydration and Rehydration

 

What do you - the athlete need to understand

In simpler terms - dehydration is being thirsty and doing something about it before you die.

The Rule of thumb in hot and humid climates is - When you fell thirsty it is too late - you are already dehydrating - water and fluids need to be taken constantly - when ever a sports person is given the opportunity to drink they must do so - every 12 minutes is ideal -

Rugby players in hot climates must understand that both dehydration and the depletion of the body's carbohydrate stores are two factors that will limit  your ability to exercise and in turn reduce the your ability to maintain or improve fitness and to improve your skills levels.

Dehydration

Sweating is the way in which the body maintains its core temperature at 37 degrees centigrade. Any higher than that results in the loss of body fluid and electrolytes (minerals such as chloride, calcium, magnesium, sodium and potassium) and if unchecked will lead to dehydration and eventually circulatory collapse and heat stroke. The effect of fluid loss on the body is as follows:

% body weight lost as sweat

Physiological Effect 2%

Impaired performance 4%

Capacity for muscular work declines 5%

Heat exhaustion 7%

Hallucinations 10%

Circulatory collapse and heat stroke

Reference: "The Maintenance of Fluid Balance during Exercise", International Journal of Sports Medicine, vol. 15(3), pp. 122-125, 1994

The use of Electrolytes

Electrolytes serve three general functions in the body:

•many are essential minerals

•they control osmosis of water between body compartments

*they help maintain the acid-base balance required for normal cellular activities

The sweat that evaporates from the skin contains a variety of electrolytes. The electrolyte composition of sweat is variable but comprises of the following components:

•Sodium

•Potassium

•Calcium

•Magnesium

•Chloride

•Bicarbonate

•Phosphate

•Sulphate

A litre of sweat typically contains 0.02g Calcium, 0.05g Magnesium, 1.15g Sodium, 0.23g Potassium and 1.48g Chloride. This composition will vary from person to person.

What is Glucose

Carbohydrate is stored as glucose in the liver and muscles and is the most efficient source of energy as it requires less oxygen to be burnt than either protein or fat. The normal body stores of carbohydrate in a typical athlete are:

•70kg male athlete - Liver glycogen 90g and muscle glycogen 400g

•60kg female athlete - Liver glycogen 70g and muscle glycogen 300g.

During hard exercise, carbohydrate can be depleted at a rate of 3-4 grams per minute. If this is sustained for 2 hours or more, a very large fraction of the total body carbohydrate stores will be exhausted and if not checked will result in reduced performance.

It needs to be said that Recovery or repletion of the muscle and liver glycogen stores after exercise will normally require 24-48 hours for complete recovery.

During exercise, there is in an increased uptake of blood glucose by the muscles and to prevent blood glucose levels falling the liver produces glucose from the liver stores and lactate.

Consuming carbohydrate before, during and after exercise will help prevent blood glucose levels falling too low and help maintain the body's glycogen stores. Many athletes cannot consume food before or during exercise and therefore a formulated drink that will provide carbohydrate is required.

What is Rehydration

Fluid absorption - the bodies ability to retain and use the fluid taken in by an athlete

Two main factors affect the speed at which fluid from a drink gets into the body:

•the speed at which it is emptied from the stomach

•the rate at which it is absorbed through the walls of the small intestine

The higher the carbohydrate levels in a drink the slower the rate of stomach emptying. Isotonic drinks with a carbohydrate level of between 6 and 8% are emptied from the stomach at a rate similar to water. Electrolytes, especially sodium and potassium, in a drink will reduce urine output, enable the fluid to empty quickly from the stomach, promote absorption from the intestine and encourage fluid retention.

Reference: "The Effect of Different Forms of Fluid Provision on Exercise Performance", International Journal of Sports Medicine, vol. 14, p. 298, 1993)

What's wrong with water?

Drinking plain water causes bloating, suppresses thirst and thus further drinking. Water is often a poor choice where high fluid intake is required. Water contains no carbohydrate or electrolytes.

Calculating personal fluid needs

During an endurance event, you should drink just enough to be sure you lose no more than 2% of pre-race weight. The same applies to rugby players that train in Australian climates (normally pre-season) This can be achieved in the following way:

•Record your naked body weight immediately before and after a number of training sessions, along with details of distance/duration, clothing and weather conditions that were in place during the training or sports session.

*Add the amount of fluid taken during the session to the amount of weight lost - 1 kilogram (kg) is roughly equivalent to 1 litre of fluid

*After a few weeks you should begin to see some patterns emerging and can calculate your sweat rate per hour

*Once you know what your sweat losses are likely to be in any given set of environmental conditions, you can plan your drinking strategy for any particular event

The benefit of Sports Drinks

There are three types of sports drink each of which contain various levels of fluid, electrolytes and carbohydrate.

Type and Content

Isotonic

Fluid, electrolytes and 6 to 8% carbohydrate

Hypotonic

Fluids, electrolytes and a low level of carbohydrate

Hypertonic

High level of carbohydrate & fluids

The osmolality of a fluid is a measure of the number of particles in a solution. In a drink, these particles will comprise of carbohydrate, electrolytes, sweeteners and preservatives.

In blood plasma the particles will comprise of sodium, proteins and glucose. Blood has an osmolality of 280 to 330mOsm/kg. Drinks with an osmolality of 270 to 330mOsm/kg are said to be in balance with the body's fluid and are called Isotonic.

Hypotonic fluids have fewer particles than blood and Hypertonic have more particles than blood.

Consuming fluids with a low osmolality, e.g. water, results in a fall in the blood plasma osmolality and reduces the drive to drink well before sufficient fluid has been consumed to replace losses.

Which is most suitable?

Isotonic - quickly replaces fluids lost by sweating and supplies a boost of carbohydrate. This drink is the choice for most athletes - middle and long distance running or team sports. Glucose is the body's preferred source of energy therefore it may be appropriate to consume Isotonic drinks where the carbohydrate source is glucose in a concentration of 6% to 8% - e.g. High Five, SiS Go, Boots Isotonic, Lucozade Sport.

Hypotonic - quickly replaces fluids lost by sweating. Suitable for athletes who need fluid without the boost of carbohydrate e.g. jockeys and gymnasts.

Hypertonic - used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores. In ultra distance events, high levels of energy are required and Hypertonic drinks can be taken during exercise to meet the energy requirements. If used during exercise Hypertonic drinks need to be used in conjunction with Isotonic drinks to replace fluids.

Want to make your own?

Isotonic - 200ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled

Hypotonic - 100ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.

Hypertonic - 400ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.

Food for thought

In a trial conducted by scientists in the city of Aberdeen Scotland it was determined that a 2% carbohydrate-electrolyte drink provided a more effective in combating exercise fatigue in a hot climate when compared to a 15% carbohydrate-electrolyte mixture.

Reference: Galloway SDR & Maughan RJ, The effects of substrate and fluid provision on ermoregulatory and metabolic responses to prolonged exercise in a hot environment. Journal of Sports Sciences, Vol 18, No5, pp339-351

Seven Rules of Hydration

1.The rate of passage of water from your stomach into your small intestine depends on how much fluid is actually in your stomach. If there is lots of water there, fluid flow from stomach to intestine is like a springtime flood; if there is little water, the movement resembles a lightly dripping tap. Therefore, to increase stomach-intestinal flow (and overall absorption of water) you need to deposit a fair amount of liquid in your stomach just before you begin your exercise. In fact, 10-12 ounces of fluid is a good start. This will feel uncomfortable at first, so practice funneling this amount of beverage into your "tank" several times before an actual competition.

2.To sustain a rapid movement of fluid into your small intestine during your exertions, take three to four sips of beverage every 10 - 12  minutes if possible, or five to six swallows every 15 minutes.

3. If you are going to be exercising for less than 60 minutes, do not worry about including carbohydrate in your drink; plain water is fine. For exercise that is more prolonged you will want the carbohydrate

4. Years of research have suggested that the correct concentration of carbohydrate in your drink is about 5 to 7%. Most commercial sports drinks fall within this range, and you can make your own 6% drink by mixing five tablespoons of table sugar with each litre of water that you use. A bit of sodium boosts absorption; one-third teaspoon of salt per litre of water is about right. Although 5 to 7% carbohydrate solutions seem to work best for most individuals, there is evidence that some endurance athletes can fare better with higher concentrations. In research carried out at Liverpool John Moores University, for example, cyclists who ingested a 15% maltodextrin solution improved their endurance by 30 per cent compared to individuals who used a 5% glucose drink. The 15% drink also drained from the stomach as quickly as the 5% one, though many other studies have linked such concentrated drinks with a slowdown in water movement.

5.A 6% "simple sugar" drink will empty from your stomach at about the same rate as a fancy 6% "glucose polymer" beverage, so do not fall for the idea that the latter can boost water absorption or enhance your performance more than the former, and don't pay more for the glucose-polymer concoction.

6.Contrary to what you have heard, cold drinks are not absorbed into your body more quickly than warm ones. However, cold drinks are often more palatable than warm ones during exercise, so if coldness   helps you to drink large quantities of fluid while you exert yourself, then keep your drinks cool.

7. Swilling drinks during exercise does NOT increase your risk of digestive-system problems. In actuality, most gut disorders that arise during exercise are caused by dehydration, not from taking in fluid. Dehydration induces nausea and discomfort by reducing blood flow to the digestive system, so keep drinking

Water Intoxication

Intracellular fluid and interstitial fluid have the same osmotic pressures under normal circumstances. The principal cation inside the cell is K+ (Potassium), whereas the principal cation outside is Na+ (Sodium). When a fluid imbalance between these two compartments occurs, it is usually caused by a change in the Na+ or K+ concentration. Sodium balance in the body normally is controlled by aldosterone and ADH (antidiuretic hormone). ADH regulates extracellular fluid electrolyte concentration by adjusting the amount of water reabsorbed into the blood by the distal convoluted tubules and collecting tubules of the kidneys. Aldosterone regulates extracellular fluid volume by adjusting the amount of sodium reabsorbed by the blood from the kidneys that directly affects the amount of water reabsorbed from the filtrate.

Certain conditions, however, may result in an eventual decrease in the sodium concentration in interstitial fluid. For instance, during sweating the skin excretes sodium as well as water. Coupled with replacement of fluid volume with plain water, these conditions can quickly produce a sodium deficit. The decrease in sodium concentration in the interstitial fluid lowers the interstitial fluid osmotic pressure and establishes an effective water concentration gradient between the interstitial fluid and the intracellular fluid. Water moves from the interstitial fluid into the cells, producing two results that can be quite serious:

*The first result, an increase in intracellular water concentration, called over hydration, is particularly disruptive to nerve cell function. In fact, severe over hydration, or water intoxication, produces neurological symptoms ranging from disoriented behaviour to convulsions, coma, and even death.

*The second result of the fluid shift is a loss of interstitial fluid volume that leads to a decrease in the interstitial fluid hydrostatic pressure. As the interstitial hydrostatic pressure drops, water moves out of the plasma, resulting in a loss of blood volume that may lead to circulatory shock.

http://rugbyacademy.org.au/dehydration-and-rehydration-for-rugby/

Creatine for Rugby

Creatine for Rugby Players - Seniors not Juniors or youth players      

Before we start - This information with regard to creatine is not for the use pot players under the age of 18 - players need to understand the benefits and pitfalls when using creatine in its purest form - To often it is used incorrectly .

Creatine is a not-protein amino acid and is manufactured by the body in the liver, kidneys and pancreas using the amino acids arginine, glycine and methionine.

Creatine is then carried to the heart, brain and skeletal muscle, where it assists in the production and regeneration of ATP  ( adenosine triphosphate), the major source of energy at the cellular level. When more ATP is available, more cellular energy is available, hence creatine’s well-known benefit of increasing the work capacity of muscles.

Since creatine’s introduction as sports nutrition supplement, it has been the subject of more inaccurate media stories and uninformed reporting than just about any other type of  dietary supplement.

It has been shown that creatine is an entirely natural  and safe compound for healthy people. However when used over long periods there can be pitfalls.

Creatine Forms

Creatine comes in two main forms.  Aproximately 1-2g of creatine is synthesized by your body daily, and another 1-2g is supplied by diet.  Dietary creatine is found mainly in meat and fish.

When we consider adding additional creatine to our  body we must understand that creatine  supplements themselves are not made from food ingredients.

Creatine monohydrate powder is by far the most popular form of supplemental creatine in use.  It is inexpensive, tasteless and very easy to use.

Whether from food or supplements, dietary creatine is absorbed in the small intestine and dispersed via the bloodstream to all the musculature in the body.

Creatine is then either used or stored by muscles to regenerate ATP, especially during short bouts of intense exercise such as in weightlifting or rugby when there is a sudden demand for large quantities of energy.  Although popular with athletes and bodybuilders creatine is widely used by many other types of athletes and even non-athletes as well .

Creatine Benefits All Types of Muscle

Taking creatine supplements has been shown to help boost exercise performance in certain activities involving   short bursts of intense exertion such as sprinting, jumping, basketball and weight lifting.

Creatine  has also been shown to help recovery from exercise , both speeding muscle repair and easing the pain and soreness. (D.O.M.S.)  Other types of muscle benefit from creatine, too.

Congestive heart failure involves a gradual loss of function involving primarily the heart muscle but also other structures. One study of congestive heart failure treatments used creatine in addition to traditional medical therapy and showed major improvement in symptoms as compared to its placebo group.

Using Creatine Supplements

A typical recommended dosage of creatine supplements for purposes of exercise enhancement is as follows:

•The initial  “loading phase” of one week consisting of 5 grams of creatine taken 4 times daily,

•Followed by a dose of 2-5 grams daily to maintain ceatine levels in the muscles.

Consult your physician before beginning  the use of creatine supplements, and do not take more than the recommended dose.

Taking creatine supplements typically causes weight gain and increases muscle volume , but it is important to note that most of this is attributed to water retention.  Additionally, there is no benefit to consuming more than the recommended amount, as the body can only absorb so much creatine . Once the body has absorbed the maximum amount of creatine, any excess is excreted in the urine unused.  Some people do not receive any benefit from creatine supplements, although it is unclear as to why.

Creatine is best absorbed when taken with a food containing carbohydrates, such as fruit or oatmeal.  Creatine Supplements are available in liquid, powder and pill form .  Micronized creatine is simply processed into a very fine powder for more efficient absorption. Choose  creatine monohydrate, as the majority of creatine research has been conducted on this form of creatine.

Creatine Side – effects:

There have been reports of dehydration, stomach  cramping, muscle cramping and diarrhea associated with the use of creatine supplements. < any with creatine  combining medications, may interact  check with your doctor to be sure.

References:

1.Sports Med,.2002;32 (14): 903-44

2.Can J Appl Physiol.2002 Dec; 27(6);663-81.

3.Pharmazie 2006 Mar; 61(3):218-22.

Looking at the findings and based on the amount of benefits it would appear that using creatine certainly outweigh the ramifications or rather side effects of Creatine supplements.

In such a stressful environment that we are placed under be it the perpetual pressure from stress related school work . lack of sleep, physical education along with the amount of energy being expended for rugby training where training may be for an intense 3 times a week.

In addition to the various energy  benefits and the added training without pain creatine helps in the recovery of the body at a much quicker rate and allows us to continue training for longer periods of times as well as returning to training without the need to worry about muscle aches etc.

http://rugbyacademy.org.au/creatine-for-rugby/

Injury Rehabilitation In Rugby - RICER

How to treat and Manage an Injury 

 

The Application of R.I.C.E.R. (Ice for injuries)  

How do we apply the ice and for how long ?  All rugby players must realise that getting back out to play or train or simply to walk around after an injury will depend on how fast you start the injury recovery or R.I.C.E.R. treatment process -

The R.I.C.E.R procedure is R- is for Rest - (In some cases this is also seen to be Remove - Remove the player from the training site or playing area )  

However once done Rest means complete rest from all sporting activity for the duration of the initial treatment or longer - the length of this will depend on the actual injury sustained

I is for ICE - the application of which should begin within minutes of the injury - why Ice - cold reduces the diameter of the blood vessels that are causing the bleeding and reduces the blood flow into the damaged area (site) 

by limiting this you are in fact commencing the healing process. In addition you are providing immediate relief for the pain in the damaged area - this reduces the trauma

C- is for Compression - in some injuries this is not always viable however where it is the inured site should be wrapped up with a bandage or similar item to reduce the potential flow into the site and to prevent excessive use.

By bandaging a damaged ankle it prevents the player from using that ankle and in doing so stops them for further injuring it.

Compression is not tight it can be achieved by wearing compression socks, or skins over the damaged area Especially in cold weather.  

E- is for Elevation - The ability to get the damaged area/site higher than the heart level will also reduce blood flow into the site and as stated prevent further damage

Wha we are trying to achieve is simply that to reduce the amount of blood flow into the damaged area - so trying to keep the arm higher than the heart - or lying down and resting the lower legs higher than normal if not above the level of the hear - Raise the bed at night ro keep the blood flow to the lower limb reduced where possible.   R- is for Rehabilitation - If required and as stated in an earlier article the urgent need for further treatment by a specialist /doctor or Physio that deals with the type of injury Seek treatment after icing of there is paid and discomfort, do not try and dig in and be tough, it will cost you in the long run as the injury become worse or repeats week after week.  

How Long do we apply Ice

Here we will deal with the I - as in ICE  Ice - The actual Procedure is as follows:  Leave the playing or training area immediately - Apply ice using the Sports Injury Ice Bag immediately or a plastic bag with ice or drop the injured area into a bucket of ice or ice bath - This can often be achieved using a sock fixed to the injured area with glad wrap.

The RICER Day to Day structure

Day One (day of the injury)Immediately following any injury or strain simply apply the ice bag for a period of 20 minutes every hour until you go to bed for the night.- last application in bed 

Day Two: Apply ice using the ice bag 20 minutes every hour until you go to bedfor the night (last application should be in bed) – Remembering that the Ice Bag is designed to allow you to use it over the external clothing where necessary – this does reduce the effectiveness of the system however  it will allow you to use it in a work environment without embarrassment. 

Day Three: Apply ice using the Ice Bag  for 20 minutes 6 times for the day (every 2 hours)When you wake up , Mid morning (10 am), Lunch time (12 midday)Mid Afternoon (3 pm) , Evening  (6pm) , Before Bed at night. 

Day Four:  Apply ice using the Ice Bag for 20 Minutes -  3 times during the dayMorning, Afternoon  and last thing at night. In addition – and with the approval of your medical staff, or physiotherapistyou should begin to lightly stretch the injured area and lightly massage the area(not deep), either with ice or a suitable lubricant (not deep heat) applying the ice again after massage for a further 5 –10 minutes. 9massage stimulates the area and increase the blood flow to encourage elimination of the waste products, however it will also or may also createAa limited blood loss in the damaged area - icing reduces that.

Day Five: As for Day four – using the Ice Bag for 20 minutes three times a day In addition you should increase the range of the stretching and movementwith a slightly deeper massage – always using the ice pack after massage to reduce any small internal bleeding or discomfort that may occur. 

Day Six: As for days four and five using the Ice Bag Again increase the range of stretches and movement – using the ice to assist and prevent any further internal bleeding due to the stretching and massage. 

Day Seven: By now most athletes will have returned to some form of exercise with the advice of their physiotherapist. The Ice Bag. will be required for the first 2 – 3 weeks after an injury to be used either as heat therapy or cold therapy Keep it on hand – injury prevention is also a use for the Ice BagWHY DO WE USE ICE -      

Remembering that the Ice Bag is designed to allow you to use it over the external clothing where necessary – this does reduce the effectiveness of the system however  it will allow you to use it in a work environment without embarrassment.

The Ice Bag. will be required for the first 2 – 3 weeks after an injury to be used either as heat therapy or cold therapy

Keep it on hand – injury prevention is also a use for the Ice Bag

WHY DO WE USE ICE -

http://rugbyacademy.org.au/injury-rehabilitation-in-rugby-ricer/

Hypertrophy- Getting Bigger for Rugby

Hypertrophy - Getting Bigger

 

First lets understand what Hypetrophy is - Muscle hypertrophy involves an increase in size of skeletal muscle through a growth in size of its component cells. Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage; and myofibrillar hypertrophy, which focuses more on increased myofibril size

Or put another way - A range of stimuli (namely exercise of one form or another - weight training, bodyweight training) can increase the volume of muscle cells. These changes occur as an adaptive and often a direct response to training (weights or bodyweight)  that serves to increase the bodies ability to generate force or resist fatigue in anaerobic conditions.

Muscle Hypertrophy - Understanding Muscle Growth – Getting Bigger

Hypertrophy and hyperplasia

To properly understand muscle hypertrophy it helps if you first learn some basic human physiology. Hypertrophy basically means cells growing in size, this is different from 'hyperplasia', which means cells growing in number.

Muscles are made up of permanent cells called 'muscle fibers'. As adults we cannot produce new muscles fibers and when their gone –their gone for good. Whilst we can’t produce new muscles cells, we can however change the size of the cells we’ve got. Therefore when you train your muscles and they get bigger, you are not actually growing new muscles cells (hyperplasia), instead each individual muscle cell grows in size (hypertrophy) to help your body cope with increases in muscle loading.

The Explanation is Here

What part of the muscle gets bigger?

A common misconception in the gym is that in order for your muscles to grow you need to tear your muscles such that they grow back stronger. This is incorrect. When you tear a muscle, the muscle cell dies and is replaced with scar tissue, not muscle. Therefore your goal should never be to tear your muscles.

If you look at the diagram below, without getting too technical, basic anatomy shows us that each muscle is made up of muscle fibers (also known as muscle cells). The muscle fibers are then made up of myofibrils and then myofibrils are made up of 2 proteins called actin and myosin (not shown in the diagram).

The size of the muscle fibers in an untrained muscle can vary considerably in diameter. Strength training stimulates the smaller muscle fibers to grow such that they meet the size of the larger ones. This muscle hypertrophy is caused by an increase in the number and size of myofibrils per muscle cell, increased total protein (especially myosin), and increased amounts of connective tissue (tendons and ligaments).

Increases in muscle size (seen in the mirror and measured by tape) can also be a result of increasing capillary (blood vessel) density and through increasing blood flow to the muscle. This increase in capillary density is stimulated by the increased demand for oxygen and blood flow to the muscle during training. This is one of the many ways in which you get fitter, as you train and the demand for oxygen and fuel increases in your muscles your body adapts by increasing capillaries to the region such that next time you can deliver blood more efficiently and better deal with the stimulus.

In summary muscles get bigger as a result of storing more protein within muscle fibers and through increasing the amount of blood vessels and connective tissue. This helps to explain why protein is an important nutrient in your diet when you are trying to build muscle.

If Adult cells can not grow what happens

Given that when you become an adult muscles cells can't grow in number (hyperplasia), only in size this helps to explain a number of phenomenon.

1.It helps to explain why if we prescribed a group of people the same exercise program, as a group they will all finish in different shapes and sizes. Some people only seem to look at weights and they bulk up like they have been doing it for years, where as others struggle to get bigger even after years of hard training. Essentially what I’m trying to say is that genetics does play a role in determining how many muscles cells you have.

One of the many reasons that some people bulk up more than other is the number of fast twitch muscle fibers they have which is largely genetically determined. Fast twitch muscle fibers are recruited during strength and speed activities and therefore people with a higher percentage of fast twitch muscle fibers will generally find it easy to build muscle size.

2.What you don't use you lose. When you perform muscle hypertrophy training, muscles generally grow in size to compensate for the need of increased loading, however when you stop training your muscles over time start to shrink. Why? Because as muscles cells get bigger they require more food energy ( higher levels of proteins) to sustain them (even at rest), therefore when you’re not training enough, they start to shrink back down to help your body become more efficient it the way it burns energy. Remember this when you stop training you need to stop eating at the higher level or you get fat.

3.The last thing to consider is the effects of aging. Because your body can't grow new muscle cells, this also helps to explain why as you get older you tend to lose muscle mass. After the age of 30, you lose approximately 3% of your muscle mass each decade thereafter. The best way to slow down this process is to remain a regular exerciser throughout your entire life which helps to preserve and maintain the integrity of your muscle cells. As a general rule you don't stop moving because you get old, you get old because you stop moving!

When is the best time to do muscle hypertrophy training?

For athletes muscle hypertrophy training is usually best prescribed early in the off season. There are of course a few variations depending on your chosen field of sport, but for most people this is the ideal time to bulk up as you get good recovery time and other training commitments are limited. Lets face it running distances for pre season training does not allow you to benefit form Hypertrophy training.

This also helps to explain why you will often hear sports commentators say "give him/her another off season." They are usually referring to the hypertrophy training that is prescribed in the off season to help athletes bulk up and build muscle.

Again depending on your chosen field of sport your training focus usually then changes to strength and power in the preseason, and then functional, speed and agility training during competition. For rugby the ability to remain strong is paramount so players must continue to develop both strength and power throughout the season on a least 2 days a week, one day for each.

Design a Muscle Hypertrophy Training Program

To design your own muscle hypertrophy training program you first need to understand a few basic concepts. First, we explain the theory and then we'll show you how to design your own hypertrophy program.

When designing a muscle hypertrophy training program there are a few basic things to consider. Unlike strength training, the goal is not to lift the heaviest weight you can. Instead the focus is on ensuring that you adequately fatigue the appropriate muscle and muscle fibers.

Two key phrases here to consider are 'appropriate muscle' and 'adequately fatigue'.

Appropriate muscle refers to the specific muscle that you are trying to target. For example if you want to get a bigger a chest, you need to adequately fatigue your chest muscle fibers.

It sounds simple but so many people get it wrong. If you were to perform chest exercises like bench press but you fatigue more in the shoulders and triceps than you are unlikely to stimulate the chest enough to get the desired result. Essentially you have to be hitting the right muscle (or muscle group) during muscle hypertrophy training for you to maximise your muscle growth returns.

My single biggest tip ever for hypertrophy training is to identify which muscle (or muscle group) you are trying to target and emphasis the activation of that muscle throughout the exercise. You are much better off to reduce the weight a little and ensure you're using good technique to adequately fatigue the right muscle as opposed to just lifting heavy and recruiting other synergist muscles to help perform the lift. Using synergist (assisting) muscles to help perform a lift is better reserved for strength and sport specific training.

It is generally accepted across the research that higher training volumes are associated with increases in muscle size, however in regards to hypertrophy training, remember it's not about how much weight you can lift, it's about getting enough muscle fiber fatigue.

One important factor that distinguishes hypertrophy training programs from other forms of training is the shortened recovery time between sets. If you are trying to build muscle (hypertrophy)  your goal is to have a rest period of less than 90 seconds between sets to ensure that the muscle group does not have enough time for full recovery before you start the next set.

Remembering that your aim is to adequately fatigue a muscle with the aim of stimulating hypertrophy. Research suggests you apply the following training principles to design your program.

One method that allows athletes to maximise the benefits of hypertrophy training is the use of split programs. A split program may seem to violate the recommended guidelines for recovery, but grouping exercises that train a portion of the body (eg upper body) or certain muscle areas (eg chest, shoulders and triceps) gives the trained athlete an opportunity to adequately recover between similar training sessions.

Some example of split routines are shown on our weight training programs pages to help demonstrate how you can increase your weekly training volume whilst maximising muscle recovery time and muscle growth. As a general rule athletes new to the gym are best to use a 2 day split program, as you become more advanced you can progress to 3 or 4 day split routine depending on your training goals.

Important Note:

Do not walk into the strength training facility and expect to get into hypertrophy training immediately - It pays to be prepared and preparation for the heavy programs takes at least 4 weeks of pre training - so get prepared to training, and do so without damaging yourself.

http://rugbyacademy.org.au/hypertrophy-getting-bigger-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/