Rugby World UK – July 2019

USE THE BEST

INGREDIENTS

BOOTCAMP

WHAT YOU SHOULD BE DOING THIS MONTH...

“I COULD have done a top

50 ingredients!” nutritionist

James Morehen tells us

after giving his top ten

staples. These, according to Morehen,

are the fundamental fuels all rugby

players should work into their diets.

His number one is milk. Whether fi rst

thing in the morning, post-training/match

or before bed, milk is a brilliant source

of protein (both whey and casein) to

help maintain and repair muscles, and

contains calcium for bone health.

Eggs are next. They’re full of essential

and non-essential amino acids and one

of the cheapest foods out there.

Then there are oats, providing a great

blend of low- to medium-GI carbs to fuel

heavy training sessions or as a go-to in

your carb-load strategy before a game.

Add to a smoothie or just have porridge.

Salmon and mackerel are both brilliant

source of oily fats, which help you with

brain function, ligament and tendon

health, and look after the heart.

Morehen suggests you also work

beetroot into your diet, either in a salad,

a drink or a gel. It has nitrate properties

which are key for allowing blood vessels

to dilate before high-intensity exercise

but also post-exercise. The benefi t is

that oxygenated blood helps recovery.

High on the list is water – hey, who

ever drinks enough? Then there’s Greek

yoghurt, for more protein and calcium.

And then, for that additional touch of

luxury, there’s steak, so full of protein

to help build muscle but also iron, which

is important for nice, rich blood.

Finally, there are nuts. High in healthy

fats, they are another handy source of

protein to have when travelling, such as

at the airport, or just as a quick snack.

We often hear of rugby players taking naps during the

day. Does it actually benefi t them and should we do it?

“Oily fish help with brain

function, and ligament

and tendon health”

1

MOVE

Q

Liquid gold

Romain Ntamack

takes on water

WORDS

Alan Dymock.

PICS

Andrew Fosker & Getty Images

A

A recent study of 212 patients by the Asklepieion

General Hospital in Greece found that regularly taking

hour-long naps can signifi cantly lower blood pressure.

Not everyone has time for a 60-minute kip in the afternoon,

but there are still benefi ts to a shorter nap. In fact, many

experts say 20 minutes is ideal for active adults, as any

longer and you would fall into a deeper sleep. This short

period of rest will greatly increase your afternoon alertness,

say specialists. If new to naps, just remember to set an alarm!