Issue 16 - Rugby and Protein & Bulking Up
Nutrition E-Bites Edition 16 September 2009
Rugby storms eels at ANZ Stadium
As the NRL wraps up the Toyota Cup with the Melbourne Storm vs. Parramatta Eels show-down, rugby players of all ages, shapes and sizes will fire up to watch their heroes battle it out next weekend. But these “guns” playing in the final didn’t get there by chance – hard work, training and a sound nutrition plan are all key parts to building the heroes of our future. Whether it’s about bulking up, eating for match preparation, recovering well after a game, or simply fuelling training session’s week in, week out, sports nutrition can affect many different facets in the rugby world.
SDA has re-launched the Rugby fact sheet and it is a great resource for anyone involved in the sport. Click here to access the new fact sheet now available online.
Protein and bulking up…
An athletes’ interest in protein intake and sports performance dates back to ancient Greek times. And specific proteins, the timing of their intake, and the different forms that they are now available in continue to capture the attention of modern day athletes in regards to recovery, fat loss and adaptation to the training stimulus, or influencing muscle size and strength.
Proteins (and the amino acids they are built from) are found in a wide variety of both animal and plant foods, and of recent times, a plethora of sports supplements. Protein intakes can vary depending on an athletes’ age, what stage of training they’re at and what their performance goals are, and with protein powder tubs the size of wheelbarrows, it can be difficult to separate the scientific evidence from science fiction. This month, SDA has re-launched their Protein for Athletes fact sheet, with up-to-date evidence-based guidelines on amounts, timing of intake and the latest thoughts on protein supplements.
Click here to check out the new SDA fact sheet on Protein for Athletes.
And here’s a Monster Shake for Monster Muscles!
Ingredients
250 ml low-fat milk
3 Tbsp. skim milk powder or Sustagen® Sport powder
1 banana
1 Tbsp honey
1 scoop reduced fat ice cream
Method
Blend all the ingredients together and wolf it down!
Approximate analysis: 2000kJ; 26g protein; 7g fat; 82g carbohydrate
Limited places still available for NES Courses
Are you interested in learning more about general sports nutrition and how it can affect fitness, health and performance? Do you have clients or athletes asking you for nutrition-related questions?
Come along to SDA’s one-day Nutrition for Exercise & Sport Active and/or Junior Athlete courses to learn from experienced qualified Sports Dietitians on a range of sport nutrition topics. The courses are appropriate for coaches of all levels, parents of active children, teachers, personal trainers, and others interested in their own personal fitness and performance.
QLD Saturday 31st October at PT Train, New Market (Active course)
SA Saturday 14th November at Sport SA (Junior Athlete course)
Click here for more information or more dates and locations in 2009 and 2010.