Transcript NUTRITION PRINCIPLES

NUTRITION PRINCIPLES
RICHARD CHESSOR
[email protected]
07837497788
OVERVIEW
 3 KEY NUTRITION PRINCIPLES
 Get these right and the rest fall into place or
doesn’t matter
 IMPACT AT YOUR CLUB
 HOT TOPICS…
PHILOSOPHY
CHANGE COMES FROM
CONSISTENT APPLICATION
OF QUALITY HABITS, NOT
SIMPLY THROUGH
APPLICATION IN TRAINING
PRINCIPLE 1
1. EAT NUTRIENT DENSE FOODS
 Nutrient dense foods contain a
range of nutrients
 Carbs, Fat, Protein, Vitamins &
Minerals
 They are whole foods,
uncompromised by processing
 Guaranteed function in your body
– they will be put to good use!
 Foods first before supplements
EAT NUTRIENT DENSE FOODS
DELIGHTFUL
DIRTY
MAKE YOU HEALTHY, LEAN AND FEELING
AWESOME
WILD SALMON AND OILY FISH
1
SLOW RECOVERY, MAKE YOU SICK &
INCREASE BODY FAT
CHILDREN’S CEREAL
FREE RANGE EGGS
2
ALCOHOL
GRASS FED BEEF AND ROAMING POULTRY
3
DOUGHNUTS & CINEMA POPCORN
GREEK YOGHURT & FULL-FAT DAIRY
4
MARGARINE
FRESH FRUIT, BERRIES AND VEGETABLES
5
HOT DOGS & PROCESSED MEATS
SPINACH, BROCCOLI & GREEN LEAVES
6
CRISPS
AVOCADO
7
SWEETS & CHOCOLATE
SWEET POTATOES
8
FIZZY DRINKS
LARGE WHOLE OATS
9
DEEP FRIED FOODS
RAW NUTS AND SEEDS
10
BISCUITS, MUFFINS & PASTRIES
SPICES AND CHILLIES
11
MICROWAVEABLE READY MEALS
GREEN TEA
12
LOW-FAT ENGINEERED FOODS
EAT NUTRIENT DENSE FOODS
EAT YOUR COLOURS
WILD SALMON AND OILY FISH
1
CHILDREN’S CEREAL
FREE RANGE EGGS
2
ALCOHOL
GRASS FED BEEF AND ROAMING POULTRY
3
DOUGHNUTS & CINEMA POPCORN
GREEK YOGHURT & FULL-FAT DAIRY
4
MARGARINE
FRESH FRUIT, BERRIES AND VEGETABLES
5
HOT DOGS & PROCESSED MEATS
SPINACH, BROCCOLI & GREEN LEAVES
6
CRISPS
AVOCADO
7
SWEETS & CHOCOLATE
SWEET POTATOES
8
FIZZY DRINKS
LARGE WHOLE OATS
9
DEEP FRIED FOODS
RAW NUTS AND SEEDS
10
BISCUITS, MUFFINS & PASTRIES
SPICES AND CHILLIES
11
MICROWAVEABLE READY MEALS
GREEN TEA
12
LOW-FAT ENGINEERED FOODS
GOOD FOOD LIVES, BAD FOOD DIES SLOWLY
NUTRITION PRINCIPLE 2
2. EAT AROUND TRAINING
 4 STAGES FOR EVERY TRAINING SESSION OR
MATCH:
1. FUEL:
A meal or snack before the session
2. RECOVER: A snack ASAP after the session
3. ADAPT:
A large meal or snack within 90min
of the session
4. HYDRATE: Before, during and after the session
IN PRACTICE – EAT AROUND
EXERCISE
 1730 – FUEL MEAL
 FLUIDS, CARBS, PROTEIN & VEGGIES
 FRUIT & YOGHURT / PORRIDGE & NUTS / SANDWICH / PASTA
BOX / MILKSHAKE / SMOOTHIE
 2030 – RECOVER SNACK IN CHANGING ROOM
 FLUIDS, CARBS & PROTEIN
 MILKSHAKE / SMOOTHIE / YOGHURT / FRUIT & MILK / HARD
BOILED EGGS & DRIED FRUIT
 2100 – ADAPT MEAL ON RETURN HOME
 MAIN EVENING MEAL – CARBS, PROTEIN & VEGGIES
 SPAGHETTI BOLOGNESE / CHICKEN STIR-FRY / BEEF FAJITAS /
CHILLI WITH RICE / GAMMON STEAK WITH COUS COUS
PLAN & ORGANISE IN ADVANCE
NUTRITION PRINCIPLE 3
3. YOUR NUTRITION – YOUR
RESPONSIBILITY
 Nobody controls what goes
into your mouth but you
 What is suitable for the guy sat
next to you is not necessarily
suitable for you
 Support available but not
dictated
EASIEST ASPECT OF RUGBY TO
CONTROL?
CLUB IMPACT
ENVIRONMENT
 FEEDING AROUND
TRAINING & MATCHES
 LINKS TO LOCAL
SUPPLIERS
 TEAM WATER BOTTLES
 HALF-TIME SNACKS
 MINIMISE DISAGREEABLE
INCIDENTS
BEHAVIOURS


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FUEL & RECOVER SNACKS
WATER BOTTLE
SNACK SPOT-CHECK
SUPERMARKET
PRACTICAL'S
 NUTRITION
CONSEQUENCES
CLUB IMPACT
SET
ENVIRONMENT
PROVISION & PREPARATION
REPEAT
CONTACT
1st CONTACT
CLEAR COMMUNICATION
SET
EXPECTATION
BRING WITH…
EXPLAIN VALUE
PART OF TRAINING
PLAYER LED?
CHALLENGE
HABIT
SPOT CHECKS
ROLE OF NUTRITIONAL
SUPPLEMENTS
FOODS COME FIRST
 Prioritise whole, unprocessed, nutrient
dense foods
 Non supplement policy in U18 players
 Supplements designed to supplement not
substitute
 Be aware of the risks associated with
consuming nutritional supplements
 Strict Liability for what is in your system
 Check Informed-Sport for supplements
which have been tested for banned
substances
MESSAGE
1. Not necessary
2. Get organised
3. No quick wins
HOT TOPICS…
 BODY WEIGHT
 Efficiency over absolute, height is greatest predictor
 CARBOHYDRATE NEEDS
 Fuel foods: “Use them or Earn them”
 BREAKFAST
 Most important meal of the day – eat like a grown up
 FLUIDS
 Primary role in digestion, good practice around exercise
 FATS
 Embrace naturally occurring – caution with man-made