Inside the Nutrition Diary of a Pro
Want to know the secrets of a professional rugby player? Yes, talent matters, so does your fitness, but the secret… is in your nutrition. Being fuelled correctly on and off the pitch can be the difference between whether you make the team or win your match, so don’t leave anything to chance.
We take a look inside the diary of a “professional rugby player” with our Sports Nutritionist Dr. Crionna Tobin.
The key to getting your nutrition on point is being prepared – this can seem daunting and a little taxing, but once you feel the benefits, both physically and mentally, of having a great nutrition plan to support the demands of your sport, you’ll never look back.
The prescribed macronutrient rules are based on an 85 kg rugby player. You can calculate your macro requirements using the same formulation by simply inserting your own bodyweight.
Carbohydrate: 6g x 85 kg = 510g (4Kcal per g) = 2040kcal/day
Protein 2g x 85 kg = 170g (4Kcal per g) = 680kcal/day
Fat: 1.4g x 85 kg= 119g (9Kcal per g) = 1071kcal/day
Total Calories = 3791 kcal/day
Breakfast: A large bowl of oats made with milk and/or water + 1 Tbsp of flaxseed + 2 Tbsp of blueberries (add 1/2 - 1 scoop of your favourite flavoured Gold Standard 100% Whey to increase protein content as well as flavour!) 2 slices of spelt toast topped with 2 eggs + ½ an avocado
Crionna says: This meal is so much more than cereal. It should include some healthy fats, such as eggs, flaxseed and/or avocado and some fruit and/or vegetables.
Mid-Morning Snack: 1 small tub of Greek yoghurt + a handful of cashew nuts
Crionna says: Choose a snack that is going to fill you up until lunch time.
Lunch: 1 large chicken breast with sweet chili sauce + 1 medium sweet potato + large portion of mixed vegetables
Crionna says: Vegetables are not just for dinner time! Ensure this meal contains the four key food components - protein, carbohydrate, healthy fat and vegetables. Ideally on a training day lunch should be a mini dinner.
Mid-Afternoon Snack: 2 Optimum Nutrition homemade Coconut-Chocolate protein bars (see recipe below) + a glass of milk
Crionna says: Choose a snack that is high in fat and protein to ensure you are hitting your daily macro requirements.
Pre-Training Smoothie: 2 bananas + 1 glass of pineapple juice + 1 scoop of Gold Standard 100% Whey + ½ an avocado + a handful of spinach (add water to get your preferred consistency)
Crionna says: Make this snack as achievable as possible. If you can’t have a proper pre-training meal then choose a snack that is easy to incorporate into your schedule and is filling and healthy. The worst thing you can do is not eat this meal because of lack of preparation!
Post-Training Session/Field Session Shake: Gold Standard 100% Whey + Banana
Crionna says: This shake is crucial, particularly if you are training again within 24 hours. Protein is essential for muscle growth and carbohydrates are key for recovery.
Dinner: Ginger chicken & basmati rice
Crionna says: This meal is an essential part of your recovery, therefore it is important that eating it is achievable. It is tough to cook when you get home after an evening training session, so take the hassle out of it and cook an extra portion of dinner the night before and just reheat – simple!
Pre-Bed Snack: Gold Standard 100% Chocolate Casein Pudding (see the recipe below)
Crionna says: Casein pre bed is an ideal snack to help feed your muscles while you sleep and promote muscle repair – it also feels like a treat so it’s great mentally as a reward for your efforts at the end of a day!