OFF THE FIELD

PLANNING & NUTRITION

Tuesday 13th February 2007

Plan your programme, manage your fluid and food intake and adhere to proven recovery strategies.

New Zealand international referee Steve Walsh has been sidelined by the International Rugby Board (IRB) following a complaint made by the British & Irish Lions about an incident when he was a touch judge in the tourists' match against Taranaki in June.

A dedicated approach to Planning and Nutrition provides a holistic approach to optimising fitness status for competitive rugby, by considering aspects other than the obvious elements of fitness. This area of preparation for rugby includes aspects such as:-

* Warm-up
* Flexibility
* Body composition management
* fluid and nutrition plans
* sports supplements
* periodisation
* recovery strategies
* rehabilitation

Nutrition for rugby

It is well accepted that nutrition plays a vital role in rugby performance, and that a player's requirements are different to that of non rugby players.

A Nutrition Plan does more than just optimise energy levels for training and competition.

Similar to weight training or speed training, a Nutrition Plan is based upon aims and objectives such as muscle mass gain or fat loss.

Carbohydrate is the most readily available source of energy for rugby players, and should form the bulk of your calorie intake e.g. pasta, bread, potatoes and rice.

Considering the influence of different types of carbohydrate foods is fundamental in your Nutrition Plan.

Coaches and players are now recognising the importance of the lycaemic Index. The Glycaemic Index provides a guideline for measuring the speed of energy release into the blood stream. Certain foods are rated with a high Glycaemic Index while others are low, and most fall in between.

Focus on foods with a low glycaemic index prior to training and games e.g. porridge, and high glycaemic foods immediately post match e.g. bananas, honey, sandwich.

For more information on planning and nutrition for rugby visit www.fitness4rugby.com