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02 Feb 2009

Food for rugby players
Just wondering what the best sort of food for a foward rugby player age 16 is and what the percentage of food should be for example 60% carbs 30% protein for each day etc
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Expert
Sports Nutrition
Sports nutrition

01 Jan 0001

Hi Jack

Your calorie split should be 50-60% carbs, 15-25% protein, and only 20% fat. These are values for a balanced diet and one which will give you endurance and stamina.

Focus on lean protein (chicken, fish, ostrich, and pork fillet) to keep the bad fats low – you could in fact use any other source of protein as well, just watch your fat intake. Make sure you include more good fats (avocado, olive, olive oil, seeds and nuts) – about 2/3 of your fat intake. Lastly only eat low GI carbohydrates e.g. lentils + brown rice, chic peas, baked beans, quinoa, and barley. Eat in this ratio for 6 meals per day – or at least for you three main meals.

Enjoy and take care!
Vanessa
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