Something copied from a bit of someone elses Sunday Telegraph.
This info is based on a Rugby players lifestyle, but some of it could be applied to other people / sports too, if you wanted to. I've added a few side notes of my own along the way.
HOW BEST TO GET STUCK IN
"Basically we're trying to get players to eat like granny told them "say Matt Lovell", "meat, vegetables - good wholesome natural foods, organically grown and minimally processed."
Porridge with protein powder and berries - goats's milk; omelette with ham, onion, and mushroom; or meat and veggies.
(Bossman says: If you eat Ham, use things like lean ham or turnkey ham. don't use stuff like Deli or possibly glazed as well. Plus with berries, keep the fruit seperate from the Cereal, to minimise putrifaction, so at least 10-15 minutes pre-cereal, to allow better fruit digestion)
Recovery drinks, protein powders, nuts and seeds, fruit, cold meats, goji berries, beef jerky, soups.
(Bossman says: Be aware of Jerky, if you get it, it might be a bit salty)
Roast meats, vegetables, lots of differerent ones, peas, greens, salads with protein, nuts, fruit.
Bolognese - with a vegetable base instead of pasta. Thai food, mixed grill with mixed veggie dishes and salad. Best pudding: apple crumble and custard - but only if they've trained really hard.
For nutrition recieps and tips go to www.sportsnutritionvlog.com
EXERCISE FOR "BIG LADS"
Use the cross trainer and the bike in short bursts in the gym. It is not all about bench presses and bicep curls. Bodybuilders do not make great rugby players.
Forwards are combative by nature, so try wrestling and boxing as exercise routines. Also skipping.
Recover properly after a days training. Do not punish yourself with a new regime you cannot sustain, and always have a light day with stretching, swimming and massage.
Gareth Adamson, senioir strength and conditioning coach at Harlequins
THE RIGHT FUEL FOR THE PITCH
Matt lovell's diet tips for the England Rugby team.
Drink enough water, green tea or hydration drinks.
Never get thirsty - even a small water loss can impair both mental and physical funtion.
Eat every two to three hours, unless you aresleeping.
Eat protein at every meal.
Around a quater of your daily intake should come from protein. Eggs, lean meat and fish, peas and beans, nuts and soya.
(Bossman says: You could sometimes include rice and lentils in there too. I think that's okay. Also mushrooms have roughly 33 / 66 protein / carbs, and are very good for B Vits)
Eat vegetables or fruit every time you eat, but more veggies than fruit. Aim for four to five servings of vegetables each day, and one to two portions of fruit.
Avoid large carbohydrate meals and excess calories which will convert into body fat. Choose whole-grain options. Only eat starchy carbohydrates at breakfast and lunch.
Eat whole foods. Stick to low Glycemic index foods - Oats, nuts, seeds, green vegetables - for slow energy release. After training eat high GI foods - Fruit, sugary foods, - which are better for speedy recovery.
(Bossman says :To be honest I don't agree fully with this, as most fruit is low GI, and Oats are at least moderate GI not low, and muscle Glycogen isn't replenished too well with Fruit sugars or any kind of sugar.)
Fibre is more than a daily bowl of bran cereal. There is soluable fibre (pulses bananas) and insoluable (vegetables, bran). Fibre can improve bowel health and slow the rate of digestion.
Not all fats are bad. Eat the right kind of fat - oily fish, nuts and seeds, olive oil and omega rich eggs.
(Bossman says: you could also include sesame oil, coconut oil in there, as it converts to Medium chain Triglycerides, which are used for energy not fat storage, and for olive oil, cold pressed extra virgin is better than ordinary as it's purer to my knowledge.)
Try to avoid "empty" foods which contain calories, but no goodness, such as doughnuts. Avoid substances that deprive the body of more nutrients than they provide: smoking, alcohol, caffeine and salt.
(Bossman says: You do need Salt obviously in your diet, but it is best to eat low salt foods, and don't add salt to food too much if at all)
Enjoy your foods and practice the 90:10 rule. If you are strict with your diet 90% of the time, you can be "naughty" 10% of the time.