balin cupples is the head of athletic performance with the vodafone warriors, and it’s his job (along with a whole team of training, nutrition and physio staff) to make sure the players are in tip-top shape before taking the field. cupples says that if you want to look – and most importantly, perform – like an nrl player, you’ve got to make sure you’re getting the big three. but the reality is far more sensible – players are allowed a bit of flexibility in their diets provided they’ve ticked almost all of their nutrition goals. this of course, as cupples explains, is dependent on the individual player – where a front rower might be given some leeway a fullback might not, or vice versa. a great example of this would be adding eggs to your breakfast, chicken or salmon for lunch and a healthy serving of red meat at dinner.
but that’s not all – you also need to make sure you’re recovering optimally after training, and for that cupples has the players turn to protein shakes for their convenience and nutrition they bring. traditionally in rugby league the off-season (a few weeks over summer) is the perfect time to eat big and increase muscle mass, while the in-season period is all about maintaining performance. “it is the simple reinforcement of the energy intake and expenditure equation. in line with current research we promote a moderate carbohydrate program encouraging players to cycle carbohydrate intake based on the training week, stage of the season and competition schedule,” says cupples. “for example, on a micro level we promote digesting more carbs later in the day to assist with sleep, build carb intake in the 2-3 days leading into a game, increase carb intake immediately post competition, and limit early in the week around recovery when training load is reduced.” post-game: post match shake including the isowhey repair and rebuild, isowhey glutamine powder, cream, berries, banana, yogurt.
the workout routine. rugby league is not for the faint-hearted and nor is their training regime. the training diet of a rugby league player should contain;. ▫ carbohydrate-rich foods e.g. breakfast cereal, bread, muffins jess and chloe explain a typical training day sees their athletes eat a range of healthy meals and snacks, professional rugby player diet plan, professional rugby player diet plan, rugby diet plan pdf, rugby player workout routine and diet, teenage rugby player diet. [u’ The training diet of a rugby league player should consist of: Quality wholegrain carbohydrates \u2013 cereals, bread, fruit, dairy, quinoa, rice, pasta, potato, legumes etc. These fuel the muscles and help muscle growth. Protein-rich foods \u2013 lean meat, chicken, fish, lamb, kangaroo, dairy products, eggs, legumes, etc.
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