HELPING RUGBY PLAYERS HIT PEAK PERFORMANCE

Transcription

1 California Raisins HELPING RUGBY PLAYERS HIT PEAK PERFORMANCE California Raisins Proud to support Haywards Heath Rugby Club

2 California Raisins are pleased to team up with Haywards Heath Rugby Club (HHRFC) to support the Junior Teams for the 2018/19 season. California Raisins have been at the forefront of supporting healthy diets and exercise for the nation s school children over the years with educational programmes that included the English Schools Football Association (ESFA) and Tennis For Free Scheme. Rugby is undoubtedly a great way to introduce a number of important elements to a child s development Teamwork, Respect, Enjoyment, Discipline and Sportsmanship (TREDS) are the England Rugby core values. Regular training and matches bring additional health and fitness benefits. Haywards Heath Under 14s Team The Raisin Administrative Committee (RAC) recognises the benefits that rugby can bring to children. The RAC is proud to be associated with HHRFC as a partner and to promote the many health benefits that California Raisins can bring.

3 UK health: facts and figures Fitness for school children - The latest findings on the state of the nation he fitness of the UK s school T children continues to be a major focus of attention, according to the NHS, 28% of UK children aged 2-15 are clinically overweight or obese. The economic costs are high, too. The UK spends more each year on the treatment of obesity and diabetes overall than it does on the police, fire service and judicial system combined. This fact is compounded by a general lack of exercise by children in this age group. 60 MINUTES of moderate to vigorous physical activity every day recommended by the UK Chief Mediacal Officer for children and young people Did you know there is a link between your weight and your child s? 24% of compared with 9% of children where the father was not overweight or obese children a g ed 2 to 15 of an obese father were also obese 29% of adults and only 18% of children aged 5-15 years eat the recommended 5 or more portions of fruit or veg a day. (Details taken from the latest NHS Health Survey for England, published on the 4th December The survey monitors trends in the nation s health and surveyed 8000 adults and 2000 children about a variety of topics including obesity, smoking and drinking.) VISIT CALIFORNIARAISINS.CO.UK/RUGBY FOR FURTHER DETAILS

4 California Raisins: Helping Rugby Players Hit Peak Performance By Rick Miller, registered Clinical and Sports Dietitian - Harley Street, London Why are California Raisins the perfect snack for rugby players? T he game of rugby has a unique pattern of play which puts a strain on the body s natural glycogen (carbohydrate) levels. A six-second sprint uses 50 per cent of the body s stored glycogen, and by the end of a 80-minute match, glycogen stores are reduced by 60 per cent. Interestingly, players on lower carbohydrate diets also covered an average of 30 per cent less distance in total during a match. Glycaemic index (GI) is a measure of the impact of carbohydrate foods on blood glucose levels the higher the count, the faster that particular food makes blood glucose levels rise. It s recommended that players consume 30-60g of low glycaemic index carbohydrates every three to four hours during training. When match day or heavy training approaches, switching to moderate and high glycaemic index carbohydrates (such as California Raisins with a medium GI) is key to maintaining blood glucose levels they absorb faster and help improve energy levels. Classification GI Range Examples Low GI 55 or less Beans, small seeds, most grains, most vegetables, most fruits, porridge, wholemeal bread, sweet potato Medium GI Pitta bread, basmati rice, CALIFORNIA RAISINS, honey, fruit juice High GI 70 + White rice, white pasta, corn flakes, most breakfast cereals, potatoes, white bread, bagels Just two servings of 30 grams of California Raisins provides 44g of carbohydrate, so consuming 30g just before play and 30g at half-time will give optimum results. TO READ THE FULL RICK MILLER ARTICLE VISIT CALIFORNIARAISINS.CO.UK/RUGBY

5 California Raisins: Nutritional benefits Q: A: HOW MUCH ENERGY CAN CALIFORNIA RAISINS GIVE FROM 30 GRAMS? Approximately 90 Kcal grams (approx. a heaped spoonful) is the suggested serving size. This little fruit has many benefits that can help maintain a healthy and energised diet. 100% NATURAL (NATURALLY SWEET NO ADDED SUGAR) FAT AND CHOLESTEROL FREE NATURALLY LOW IN SODIUM A SOURCE OF FIBRE CONTAIN ESSENTIAL VITAMINS AND MINERALS he main elements to a healthy T diet are eating the right amount of food for how active you are and eating a range of foods to make sure you re getting a balanced diet. Eating a variety of fruit and vegetables means you are more likely to get most of the vitamins you need, but vitamins are not the only important nutrient for a healthy diet, minerals have an important role too. And don t forget, a heaped tablespoon of California Raisins is equal to one of your 5 A DAY. FOR MORE DETAILS VISIT CALIFORNIARAISINS.CO.UK/HEALTH

6 A recipe suggestion that s sure to be a big hit with rugby players Italian Meatballs with California Raisins INGREDIENTS 50g California Raisins 50ml sweet red wine, e.g., Marsala or grape juice 500g extra lean pork mince 1 tsp. fresh oregano, chopped 1 large cloves fresh garlic, crushed 1 red onion, finely chopped 1 egg, beaten Olive oil, for frying 200ml prepared or homemade tomato sauce Serving size: 3 meatballs and ⅓ cup sauce METHOD Weigh the raisins into a small bowl, pour 1 cup of wine over. Set aside and let soak for 1 hour. Combine pork, basil, oregano and season well with salt and pepper. Mix in the garlic, onion and egg and then add the raisins and combine thoroughly. Divide and shape into 12 meatballs. Heat olive oil in an ovenproof skillet, brown meatballs on all sides. Add tomato sauce, heat to boiling and simmer for 45 minutes. Pour over pasta, serve piping hot. FOR MORE RECIPE IDEAS VISIT CALIFORNIARAISINS.CO.UK/RECIPES California Raisins 100% Natural energy for players of all levels and ages VISIT CALIFORNIARAISINS.CO.UK/RUGBY

7 r California Raisins r 100% natural energy for players of all levels and all ages. Talk to us, we would like to hear your views