www.bksmart.cm /BkSmart @BkSmart Rugby Nutritin: Achieving Bdy Cmpsitin Gals Practice Tips Whether yu need t increase r maintain high levels f muscle mass fr strength and pwer, and/r if yu need t lse r maintain lw bdy fat levels fr speed and agility, the fllwing cre principles apply: Establish realistic gals and apprpriate timing: Firstly, yu need t establish what yur gals are, and then yu can fcus n the when and the hw. Unique strategies are required fr each gal (see Table 1) and it des nt always make sense t cmbine different gals at a particular time. Yu need t priritise yur gals T increase lean muscle mass demands mre energy and prtein, whereas a decrease in bdy fat levels requires a reductin in bth energy and prtein intakes. Decreasing bdy fat levels shuld be restricted t ff seasn training and is best avided during in seasn. Strive twards an annual weight management plan taking int accunt yur full calendar f cmpetitive events, training prgrammes and hlidays, remembering t cut back n ttal energy intake where required t avid unnecessary weight gain. 1 P age
Regular mnitring f yur bdy mass, percentage muscle mass and bdy fat is needed t see if yu are meeting yur gals. It is als useful t keep a fd diary t mnitr yur diet. Nte that yur diet may need t be adjusted as yur bdy cmpsitin changes. Fr example, as yur bdy mass and muscle mass increase, yu will need t increase yur energy and macrnutrient intake t maintain this higher mass. Similarly, lsing fat mass is a shifting target, requiring nging dietary and exercise adjustments. Ensure that yur dietary chices supprt yur training prgram, and bth are aligned twards achieving yur training gals. Address bth yur ttal energy (kiljule) intake and diet cmpsitin (the quality and quantity f carbhydrate/prteins/fat [1]. Fluid can be manipulated t suit yur gals. (See Table 1) Avid trends and shrt cuts. Just because there s a lt f scial and media hype abut a particular diet, weight lss r weight gain methd, des nt mean it s apprpriate fr yu. Fad diets, rapid weight lss and weight cycling (y y dieting) will reduce yur strength and perfrmance. A reasnable gal fr fat lss is 0.25 0.5 kg/week f bdy fat. The temptatin t use supplements and/r drugs fr weight r fat lss is strngly discuraged as they may be unsafe and/r may cntain banned substances. Realistic expectatins fr weight gain are 0.25 0.50 kg increase in bdy mass per week. If rates are higher, this is likely t include an increase in bdy fat stres that may have t be reduced at a later stage. Depending n what yur bdy cmpsitin gal is i.e. whether yu want t lse weight r bdy fat and/r maintain r increase muscle mass, the apprpriate dietary strategies are utlined in Tables 1 and 2 belw. 2 P age
Table 1: Dietary strategies t (i) lse weight and t (ii) lse fat and maintain yur muscle mass [1,2,3] Bdy Cmpsitin Gal Weight Lss Maintain Muscle Mass Decrease Bdy Fat Energy (kj) Decrease by 2100 4200 kj/day (500 1000 kcal) Decrease by 2100 kj/day (500 kcal) Include nutrient rich prtein and carbhydrate at all meals. Cntrl yur prtins f fd. Add vlume t yur meals with salad and vegetables. Prtein (g/kg bdy weight) 1.5 2.0 2.2 3.0 Carbhydrate (g/kg bdy weight) Nt <3 5 3 5 Chse higher fibre filling fds (whlegrains and whle wheat fds) Fat (% ttal energy) Nt < 15 15 25 Chse healthy fats Fluid Dn t drink yur kiljules and avid/limit alchl. Instead f juicing, eat yur fruit. Drink water during the day when thirsty. Timing f fd intake Yu can replace yur recvery snack with a meal t save kiljules prvided yu eat within 1 hur f training. 3 P age
Table 2: Dietary strategies t (i) maintain r (ii) increase yur muscle mass [1,2,3] Bdy Cmpsitin Gal Maintain Muscle Mass Increase muscle mass Energy (kj) Maintain energy intake ensuring nutrient rich ptins Increase the number f meals and snacks. Make use f energy rich fd and drinks, e.g. sprts drinks, fruit juices, smthies, dairy drinks, bars, dried fruit, etc. Prtein (g/kg bdy wt) 1.5 2.0 2.2 3.0 Prtein intake gals can be achieved with a high energy diet unless there is limited access t prtein rich fds. Carbhydrate (g/kg bdy wt) 3 7 5 7 Chse lwer fibre less filling fds if appetite lacking. Fat (% ttal energy) 20 35 20 35 Chse healthy fats. Fluid Yur strategy will depend n the verall quality f yur diet. Include high energy drinks. Replace diet drinks and large vlumes f water with sprts drinks, juices r lw fat dairy drinks. Timing f fd intake Timing f prtein intake is very imprtant. Include prtein at meals and cnsume tgether with carbhydrate rich recvery snacks after training t enhance anablic prcesses. Recvery snacks include lw fat fruit yghurt, smthies, cereal with milk, biltng and fruit. 4 P age
REFERENCES 1. Galgani J, Ravussin E. Energy metablism, fuel selectin and bdy weight regulatin. Int J Obesity 32 Suppl 7, S109 119, 2008. 2. Westerterp Plantenga MS, Nieuwenhuizen A, Tme D, et al. Dietary prtein, weight lss and weight maintenance. Annu Rev Nutr 29, 21 41, 2009 3. Manre MM. Weight Management. Chapter 7. In: Sprt Nutritin Cnference Clrad Springs 2011. Fr mre infrmatin n Rugby Nutritin, g t the BkSmart website www.bksmart.cm r g t the fllwing link: http://bksmart.sarugby.c.za/cntent/eating and drinking right Dcument Cmpiled by S Meltzer & Cecily Fuller RD (SA), Shelly Meltzer & Assciates 5 P age