Posts Tagged ‘nutrition strategy rugby’
Monday, September 19th, 2011
In recent years there has been growing interest in identifying natural medicines and plant extracts that can be used to improve athletic performance and/or body composition in humans
Adaptogens are herb products that have been derived from plants.
A recent review of the Effects of Adaptogens on the Central Nervous System found that adaptogens have exhibited neuroprotective, anti-fatigue, antidepressive, anti anxiety, improved memory and CNS stimulating activity.
In addition, a number of clinical trials demonstrated that adaptogens exert an anti-fatigue effect that also increases mental work capacity against a background of stress and fatigue, particularly in tolerance to mental exhaustion and enhanced attention. In particular Rhodiola was shown to help with physical mental and stress induced fatigue and depression.
Matt
Tags: matt lovell blog, nutrition, nutrition strategy rugby, Rugby nutrition
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Friday, August 26th, 2011
Fish oils give building blocks that help make up all of our cells, while these good-fats also helkp improve the way fats are transported around the body. This can reduce the risk of cardiovascular disease and help some of us lose body-fat.
This double-blind, placebo-controlled study involving was carried out on 229 obese patients who’d had their stomachs stapled. They had very high triglyceride levels (circulating fats in the blood), and supplementation with the omega-3 fatty acid EPA at 4 g or or 2g per day, was found to be associated with a significant reduction in triglycerides.
The authors also noted an improvement in “other lipid parameters” (although unspecified!), “without significantly increasing the LDL (bad!) cholesterol levels”.
So eating a little good fat, may help you lose fat! It may smell a little fishy, but it’s true!
Tags: matt lovell blog, nutrition strategy rugby, Rugby nutrition
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Sunday, August 21st, 2011
Elite level nutrition is aimed at an individuals unique genetic and physical demands and of their position and sport
The goal is to provide optimal nutrient status across all nutrients each day
Diets are designed based on evolutionary perspective of human development
Diet are designed to allow a minimum impact from man made chemicals both your ingestion and then later through minimizing the impact these anti-nutrients have on the system through optimal nutrition
Involved re-writing the food pyramid which is responsible for the majority of obesity and related disease in this country as well as many a fat athlete
Involves education of athletes on carbohydrate consciousness, which main stream sports nutrition and the medical community are only just picking up on
This is not Atkins, but it is certainly not 8g of CHO per kg body weight – this would mean a 100kg rugby player would be eating 53 slices of bread per day!
COMMUNITY LEVEL NUTRITIONAL SUPPORT (and elite level too)
Back to basic approach; follow the 10 principles of sound sports nutrition based diets;
These are recommendations based on an active lifestyle, if you are not active then get active!
BACK TO BASICS
Golden Rules to be Practiced 80-90% of the time and never forgotten;
HYDRATION
1. Drink enough water / green tea / hydration drinks, never get thirsty!
BLOOD SUGAR BALANCE
2. Eat Frequently, eat every 2-3 hours no matter what, unless you are sleeping
RECOVERY AND VITALITY
3. Eat Protein every time you eat
PROTECTION FROM POLLUTION
4. Eat vegetables or fruit every time you eat but eat more veggies than fruit
ENERGY AND DIGESTION
5. Eat starchy carbs every time you eat but eat more around time of the day when you are more active (breakfast and lunch) and less or none when you are less active
RECUPERATION AND REPLENISHMENT
6. Recover aggressively and appropriately after every session
BALANCE BLOOD SUGAR AS NATURE INTENDED
7. Eat whole-foods, low GI all the time except post-training when high GI foods are better for speedy recovery
OPTIMAL CELLUALR FUNCTION AND HEALTH
8. Eat fat, but eat the right kind of fat – from oily fish, nuts and seeds, olive oil and omega eggs
AVOID THE OBESITY EPIDEMIC
9. Avoid ‘empty’ foods which contain calories but no goodness; doughnuts are a good example of these types of food
WE ALL HAVE TO LIVE A LITTLE
10. Remember to enjoy your foods and practice the 80:20 rule or 90:10; this means of 42 weekly meals and snacks, 4 can be whatever you want if you are being strict 90% of the time and 8 can be naughty if you are being strict 80% of the time
Matt
Tags: matt lovell blog, nutrition strategy rugby, Rugby nutrition plan
Posted in A, General, Nutrition tips, Ruckipedia, rugby development | View Comments
Sunday, July 17th, 2011
Maintaining background detoxification is essential to health and performance. The liver has a number of functions critical to recovery. Using Green Teas and Detox teas with other added ingredients can help support these systems and aid performance.
Liver function can be impaired through inadequate diet, alcohol and caffeine consumption, routine use of anti-inflammatory drugs, pollution, physical stress and processed or junk foods.
Key liver functions include;
- Conversion of thyroid hormones which help regulate metabolism;
- You guessed it; sluggish liver = sluggish metabolism
- Liver creates glucose tolerance factor (GTF) this helps insulin properly regulate blood sugar levels
- Manufacture of bile salts which help absorption of fat soluble vitamins
- Activation of nutrients into active forms, all of the nutrients you consume are made available to the body through the liver
- Conversion of lactate acid, to glycogen – less lactate more potential for performance
- Regulation of protein metabolism
- Regulation of essential fatty acids
- Main poison detoxifying organ in the body
So a properly functioning liver means easier to stay lean, better nutrient availability and enhanced physical performance; plus it’s the corner stone to good health!
TOP LIVER PROTECTING HABITS
- Avoid over processed foods; instead eat plenty of fresh ‘live’ foods (raw veggies and sprouted beans are excellent) use ORGANIC whenever possible
- Avoid excessive caffeine – more than 2 cups each day will put additional strain on the liver – have days off caffeine, beware of hidden caffeine
- Avoid excessive alcohol – don’t drink alcohol everyday and have periods of abstinence
- Keep artificial sweeteners, preserved foods, smoked foods and processed four products (cakes biscuits pastries) to a minimum
- Eat raw seeds and nuts, plenty of soups, apples, omega 3 fats and fish every day
- Useful culinary herbs and foods include parsley, garlic, black pepper, citrus rind, lemon juice, cayenne pepper, radish, kale and alfalfa sprouts
- Use milk thistle periodically to keep the liver healthy
- Consider a modified detox once each year, this can be from 2-3 days to 2 weeks
- Whey protein assists liver function and glutathione production, glutathione is produced in the liver and helps with fat loss and cell protection
REMEMBER THESE POINTS;
- Avoid excess caffeine, and alcohol
- Eat less or no processed or refined foods
- Eat plenty of raw fresh foods, including nuts, veggies and fruit
- Use herbs and spices regularly in your cooking
- Use herbs like milk thistle and detox teas to give your liver additional support
- Consider a yearly or twice yearly mini detox
Matt
Tags: nutrition strategy rugby, rugby detox, Rugby nutrition, Rugby nutrition plan
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Thursday, May 26th, 2011
Bach To Basics Guide To Surviving Summer Without Needing To StartPre-Season As a Fat Bloke
With the season coming to an end, tiredness and fatigue are often present There is a clear benefit in taking some full rest to allow the neuromuscular system to recover from the years games, training and diet to date.
However, too much absolute rest will generate muscle loss and poor diet over the summer period will lead to fat gain.
So you need to be careful though not to neglect nutritional elements of your programme as now is the time they will help with these end of the year lows. Below are 8 reminders to ensure proper recovery continues so you can enter the next phase of competition refreshed.
Make way for summer excess
1. Be sure of your own goals and be sure these are the same as your partner and family. Going out for a run on holiday in the morning won’t seem so neglectful if you’ve cleared it with the powers that be beforehand. An hours run will make room for an extra piece of cheese and cake. Plus you’ll sweat out the toxins from the night before.
Booze tactics
2. Alcohol in excess is an anti-performance, anti-nutrient. The longer it’s in the body and the higher its concentration in the body the more damage it will do. So if you are going to cane it drinks lots of water before and after the session. If you can drink water during then do so. Light aerobic activity will sweat some of the booze out the following day but this only works if you’ve drunk enough water before hand. Best drinks are spirits with lots of diet mixers and white wine spritzers.
Support you liver if you really love caining it – milk thistle and dandelion if a good start or get a liver formula from you local nutritionist store.
Keep to a routine
3. Keep eating little and often (this shouldn’t be a problem) Try to eat something every 2-3 hours to keep nutrient supply in a steady flow to the muscles. Sometimes meal patterns can go to pot and infrequent larger meals become the order of the day – don’t let this happen, graze, then gorge – its better than starving and then gorging. Starving leads to high levels of insulin sensitivity and active fat storage enzymes and a huge appetite – curb your hunger and make merry.
Fatigue can make food choices more difficult
4. When you get tired it’s natural to crave for carbohydrates. Try to keep your carbohydrate choices varied and not too wheat based. Avoid overloading the carbs at night as this will contribute to early morning fatigue and excess body fat. If you’ve succumbs then go back to point 1 – get up and run, run, run!
The source of all life;
5. Keep drinking enough water. Three litres is a good base. Water will prevent fatigue and improve performance.
Keep training – with weights.
6. If you didn’t ask for weights for a birthday present then you can always get to a local park and do some chins.
You’ll have heaps of additional stored carbohydrates – use them! Get Strong and powerful as part of your new season plan….
Focus on recovery around your training sessions. Sip a carbohydrate drink during your sessions and make sure adequate carbs and liquid protein are taken in immediately afterwards.
Biggest problem is dropping lean mass in the holiday season – remember regular protein feeds are crucial for muscle maintenance;
7. Don’t forget about protein! Getting tired of taking shakes all the time is not uncommon. Get you protein from other sources if you’ve cut back on protein shakes. Other wise you’ll end up under recovered and you may lose strength and power. Aim for at least 2 palms at each main meal, and 1 palm for your snacks.
Keep up with supplementation;
8. Keep taking your micronutrients! Micros are the nuts and bolts which hold the performance machine together. Keep them in a place where you remember to take them and make sure you order in advance so supplies don’t run too low.
Matt
Tags: matt lovell blog, nutrition, nutrition strategy rugby, Rugby nutrition plan
Posted in A, Adult- Community, Adults, Age, Category, Coaches, Colts- U18-19, Drink, Food, Nutrition Tips, Nutrition tips, Player, Role, Ruckipedia, Site Articles, rugby development | View Comments
Thursday, May 19th, 2011
The majority of your recovery and glycogen reserves should already have been made up before match day. Getting your nutrition right on match day alone will not make up for poor nutrition leading up to the match.
The art of entering an event fully prepared means enough energy has been consumed and is available for use. Glycogen loading should have taken place over the preceding 72 hours (3 days). The athlete should not feel either hungry or full and be ready to take their pre-match drinks and supplements where appropriate. This usually means the last solid foods will have been consumed 2 hours earlier with a substantial meal eaten 4-5 hours earlier. Any other nutrients taken pre-match should be in liquid form or be small enough to digest and absorb quickly.
CONCEPTS
• Multiple feedings: 5-8
• Adequate hydration
All original individual nutritional guidelines to apply plus the main pre-match meal should ideally contain 2 servings of starchy low GI carbohydrates, 1 serving of fibrous carbohydrate, 1 serving of protein and 1/2 to 1 serving of essential fats with an optional serving of fruit from bananas, grapes, melon or kiwi. This should be consumed 4-5 hours before the match. Normally this meal would be breakfast.
Match day
The best nutrition to follow is the one you’ve been performing on up till now and you should not make drastic changes to your existing pre match strategy without practicing during training first. However, if you feel your performance could be improved on these days then the following guidelines may be of some use.
Breakfast: Cooked beans, tomatoes, mushrooms, eggs, a small amount of lean bacon or sausage followed by a low glycemic, non-wheat based cereal with non-dairy milk. 1-2 slices of whole meal bread or rye bread with a small amount of fruit spread or marmite may also be required.
Brunch: should be a light meal once again from low glycemic carbohydrate with possibly some liquid protein from whey or otherwise. Leading up to the match all other pre-match nutritional strategies should be followed. An example might be a smoothie (see recipes below). Or a chicken sandwich with 1/2 a meal replacement.
Many individuals find it difficult to eat at all on match days and may just have room for breakfast. It is likely in this situation that performance may be limited due to inadequate carbohydrate being available. Often a liquid meal is a good idea in this scenario with the ingredients being able to quickly exit the stomach. One formula we’ve used with success before is: Blend 25g oats with 500ml rice or skimmed milk and a serving of your favourite MRP or protein powder, add 1/2 a banana and maybe a small amount of nuts and seeds with a teaspoon of honey. Ideally this should be taken around 75-90 minutes before the game (you could also try this before a workout). As with all these types of nutritional strategy, practice in training first, gradually assessing tolerance and effectiveness of a particular recipe.
Pre match – Boosters and half time replenishment should be discussed individually with your doctor or nutritionist.
Post match – Replacing lost carbohydrates and fluids is essential at this stage to ensure training can be resumed at an adequate level during the week. Ensure that you drink 500ml of water for every 1/2 kg of body weight lost during play. Try not to drink this all at once but stager it over the next few hours. Make sure that in addition to the post workout recovery drink you have some ‘real food’ ideally no longer than an hour after the match. For the next 24 hours you should aim to consume approximately 75-100% of your body weight in kg, in grams of carbohydrates each 2-3 hours. This should help fully replenish your carbohydrate reserves. All other nutritional considerations apply during this time.
Smoothie Recipes
1.
2-3 scoops of Chocolate MRP or 1 sachet
20 oz (2 1/2 cups) of skim milk
1/2 cup of low fat or fat-free cottage cheese
2 tablespoons of natural peanut butter
1 tablespoon of linseeds ½ table spoon of lecithin granules
2.
2 -3 scoops vanilla MRP or 1 sachet
1 container (3.9 oz) natural unsweetened apple sauce
Cinnamon as desired
Cold water (Add more or less based on the consistency you want.)
1 tablespoon of linseeds ½ table spoon of lecithin granules
3.
2 scoops MRP or 1 sachet
2-3 Tbsp. of sugar-free instant pudding (rice pudding)
Five ice cubes
Cold water
1 tablespoon of linseeds ½ table spoon of lecithin granules
Matt
Tags: match day nutrition, matt lovell blog, nutrition strategy rugby, Rugby nutrition, Rugby nutrition plan
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Sunday, May 1st, 2011
Carbs and protein
This may seem like going over old ground somewhat, but the most widely held view amongst large numbers of fitness-enthusiasts is that protein is the be-all and end-all of muscle gain. While important, protein needs help from its food friend carbohydrate to have optimum effects. Carbs cause the release of insulin; the most anabolic hormone, while supporting quality training.
Resistance Exercise (RE) causes protein synthesis, and this is increased by amino acids (AAs). However, the most pronounced effect is obtained by combining protein, pain and carbohydrate, causing insulin release! Taken From Rasmussen et al., (2000).
This fact is made obvious by a study done on American Footballers eating protein near training or only in their morning and evening meals. Whereas most studies show eating protein is most effective close to training, these American “Jocks” showed no difference between interventions, their muscle gain being impaired by the fact their carb intake was too low! Although protein-feeding immediately after exercise can improve muscle gain compared to carbs alone, studies done on protein-guzzling body-builders have repeatedly shown that intakes of about 1.8g per kilo (125g for a 70Kg man) give the maximum results, as long as carb intake is sufficient. To put this in context, this amount of protein would be surpassed if this 70Kg man was to eat 3000Kcal per day, even if his food consisted solely of bread (grains are actually reasonably rich in protein)!
Combining fat into the mix (for example when comparing full fat milk to skimmed) is even better for muscle gain, as it gives extra calories. However, the relative amounts of carb protein and fat may need to be shifted if bulking up with minimal fat gain is your aim…
Initial protein synthesis can be stimulated with free amino acids, while carbohydrate has a slower, but sustained effect after around 90min. In addition, a delay in carbohydrate ingestion of 2hrs may still allow adequate glycogen resynthesis, meaning if you’re willing to compromise on performance in the following exercise session, or amino supplementation followed by a delayed carb feeding may offer a lean, mean recovery strategy to bulk up, and yet burn fat!
Matt
Tags: matt lovell blog, nutrition strategy rugby, rugby food plan, Rugby nutrition, Rugby nutrition plan
Posted in A, Adult- Community, Adults, Age, Category, Coaches, Colts- U18-19, General, Nutrition Tips, Nutrition tips, Parent, Player, Role, Ruckipedia, Site Articles, rugby development | View Comments
Thursday, April 21st, 2011
1) Running/cardio; Beetroot/juice
Lower GI carbs, such as those found in beetroot, offer a great compromise between fuelling exercise, while still allowing fat-burning. This also encourages the body to save some muscle-glycogen for later during exercise, and helps endurance adaptations to really improve your cardio fitness. In addition, the nitrates in beetroot cause improve circulation to exercising muscles, one study showing increased time to exhaustion after drinking 500ml beetroot juice. Why not try the following salad for fuelling or recovering from a long, weight-control run?
Ham, Beetroot, Tomato, Carrot and Sauerkraut Salad
Per serving = Kcal: 495: Pro= 53g, CHO=26g, Fat = 20g
Ingredients
200g ham
2 cooked beetroots
1 medium carrot, grated
10 cherry tomatoes
2 tbsp sauerkraut
French dressing: (dressing also per single serving)
1 dsp cider vinegar
1 dsp olive oil
1 dsp Dijon mustard
Combine the ingredients together, mixing well.
2) Strength: MILK/WHOLE
Milk is rich in the amino acids leucine and glutamine – the big 2 when it comes to muscle function. Leucine supports muscle insulin function in a muscle-specific way, while glutamine prevents breakdown. After exercise, whey protein in milk is a speedy recovery boost for your muscles, while the lactose included in this liquid-meal provides a (much underestimated) serving of fast release carbohydrate. If bulking up is your goal, studies have shown full-fat milk to be the best option, as it provides extra energy in a combination of saturates, mono, and poly-unsaturated fatty acids. Skimmed milk is the order of the day if you’re making weight.
3) Plyometric conditioning; SUSHI
Doing plyometric/explosive movements has a large component of damaging “eccentric” movements. Explosive power also requires a lot of carbohydrate. After these sessions, you really need a big sumo-serving of protein and simple carbs, making the white rice and fish in sushi ideal. The high salt content will help rehydration after a heavy session, while salmon and mackerel are high in the anti-inflammatory omega-3 fatty acid EPA. This will help control the damage from your workout, facilitating your recovery.
4) Contact; beef burger
After Heavy contact sessions, you’ll need a high glutamine protein to counteract the inflammation trying to break down your muscle tissue. Trauma from the impact will try to put your body in a “catabolic” (break-down) state. A good, lean piece of beef will also contain large amounts of creatine – the energy source that supports explosive power and strength. Vitamin B12 is also present in high concentrations, which is essential for your body’s own antioxidant defences and cell syntheses – particularly replacing blood cells. Good quality, lean steak will have the highest creatine content, while a lot of what’s include in poorer quality mince is fat and connective tissue, making this a less efficient creatine-glutamine-loading option.
5) Before the Match: Bars- Mule Bars
On match-day, you really need to be thinking about loading your muscles with carbohydrate. Restoring muscle-glycogen is the main factor determining how you perform during intense exercise. However, carbs can increase water-retention in the muscle and can therefore cause short term weight-gain. A good strategy to get round this is to eat very small, carb rich snacks. Bars and gels are great as they will give a lot of energy, although one or two servings won’t register on the scales. Although providing some quality protein, the overall amount isn’t too excessive: A study on high-intensity training showed that high protein intakes close to exercise can impair lactic-acid clearance and reduce performance.
Matt
Tags: matt lovell blog, nutrition strategy rugby, Rugby nutrition plan, rugby player snack foods, rugby snacks
Posted in A, Adult- Community, Adults, Age, Category, Coaches, Colts- U18-19, Food, Midi- U11-U12, Nutrition Tips, Nutrition tips, Parent, Player, Role, Ruckipedia, Site Articles, rugby development | View Comments
Sunday, April 17th, 2011
This amino-acid is a versatile, multifunctional marvel. Glutamine will keep you lean and mean, support your immune system, and even help heal your guts!
Many of these properties stem from the fact that glutamine is used as a signal in the body. Higher levels indicate all is well with protein metabolism in the body, while the body breaks down and converts proteins into glutamine during starvation. It’s all about nitrogen…
Protein is rich in nitrogen, and so when transporting proteins from one part of the body to another, nitrogen is often striped off other amino acids and formed into the nitrogen-rich amino called glutamine. It acts as a carrier. This can happen when the body needs to break down aminos to create extra blood sugar during weight-loss or starvation, and this is why you can lose muscle when dieting hard. Giving the body glutamine convinces it that it doesn’t want to continue breaking down muscle-proteins. It acts as a signal that all is well!! Studies on trauma patients have shown that providing 10-30g glutamine per day reduces muscle-breakdown and opposes inflammation. Glutamine also helps improve the balance of protein synthesis, compared to break-down, following exercise.
In addition, glutamine is an important metabolic fuel for the immune system. This includes fuelling white blood cells, as well as some of the defences in our gut-lining that filter out the baddies that could invade our bodies from our food!
Finally, the chemical signals from glutamine also have a positive hormonal effect; when used in combination with lysine, glutamine has been seen to stimulate the release of growth-hormone in the body. This hormonal boon to body-composition has the effect of stimulating fat oxidation while maintaining lean mass during weight-loss.
conducted in humans demonstrate glutamine to be well tolerated without adverse consequences, even during times of stress. Although glutamine has shown promise in select groups of catabolic patients, additional studies are needed to define which patient populations derive the greatest benefit from supplemental glutamine and the mechanisms by which these effects are exerted.
Matt
Tags: aminos, glutamine, nutrition, nutrition strategy rugby, Rugby childrens nutrition
Posted in A, Adult- Community, Adults, Age, Category, Coaches, Colts- U18-19, Food, General, Midi- U11-U12, Nutrition Tips, Nutrition tips, Parent, Player, Role, Ruckipedia, Site Articles, rugby development | View Comments
Thursday, February 24th, 2011
Quinoa
Quinoa, (pronounced Keen-wah) is a real quontradiction! It is a grass that appears like a grain, while having an amino acid profile almost like a meat! While plant protein sources usually must be combined in order to get a full spread of aminos, quinoa actually contains all of the essential amino acids – those aminos that your body can’t make. In addition, it also has an unusually high lysine content for a plant, meaning that it packs a hefty anabolic punch. It’s also particularly high in B-vitamins, iron and zinc – the male mineral, meaning this truly is a more macho vegetarian-option! It’s high phosphorus content also ensures that it will support good bone health and with an appreciable dose of protein, this food is perfect for recovery. Combining 14g of protein per 100g with 52g of carbs makes this an ideal recovery food – the synergistic action of carbs and high-leucine proteins will get you well on your way (or is that whey?) to anabolism if eaten after exercise…
Spinach / Kale
Kale is the highest scoring vegetable on the ORAC score, making it the ultimate anti-oxidant! As well as this, most dark green leafy veg are all extremely high in calcium, giving you a non-dairy alternative for supporting bone-health and muscle function, as well as keeping metabolic enzymes in shape. Things get even more interesting when we start thinking in Technicolor – or more precisely thinking green. What is it that makes these veggies such a dark shade of green? Without getting too technical, it’s the specific oxidation-state of iron in chlorophyll, the molecule that helps harness the energy of sunlight for plants. This is a valuable source of iron. Even more interestingly however, some test-tube studies have suggested that the extremely similar molecular shapes of haemoglobin and chlorophyll may cause the later to stimulate haemoglobin production in cells! Eating plants rich in chlorophyll may trigger your body to produce more haemoglobin, increasing oxygen transport around the body! This would be beneficial for anyone keen to improve cardiovascular health or endurance. No wonder Popeye are his spinach!
Matt
Tags: nutrition, nutrition strategy rugby, Rugby nutrition, Rugby nutrition plan, super foods
Posted in A, Adult- Community, Age, Category, Coaches, Colts- U18-19, Food, Midi- U11-U12, Nutrition Tips, Nutrition tips, Parent, Player, Role, Ruckipedia, Site Articles, rugby development | View Comments
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