7:30 AM BREAKFAST 2 WHOLE EGGS, 2 EGG WHITES, 2 SLICES GRANARY BREAD, TOMATOES, MUSHROOMS, OAT PROTEIN PANCAKE, PERFORMAXX MULTIVITAMIN CHO 87, PRO 63, FAT 27, KCAL 843 9:00 AM WEIGHT TRAINING 4 TO 5 CORE LIFTS AND 2 TO 3 SUPPORTING EXERCISES (WATER OR BCAAS DURING) 10:15 AM SUPPLEMENTATION OPTIMUM NUTRITION AFTER MAX AND WHEY CHO 30, PRO 45, FAT 4, KCAL 336
11:00 AM MEAL TUNA SALAD, 1½ CHICKEN BREASTS, SWEET POTATO WEDGES, STEAMED GREENS, FRUIT CHO 83, PRO 54, FAT 18, KCAL 710 1:00 PM MEAL SMALL CHICKEN SALAD ROLL AND FRUIT CHO 32, PRO 20, FAT 6, KCAL 262 2:30 PM PITCH TRAINING 80 MINUTES OF PITCH-BASED RUGBY TRAINING (WATER OR SPORTS DRINK DURING) CHO 30, PRO 0, FAT 0, KCAL 120 15:00 PM SUPPLEMENTATION OPTIMUM NUTRITION 2:1:1 RECOVERY AND WHEY CRISP BAR CHO 58, PRO 34, FAT 5, KCAL 413 15:30 PM MEAL 2 BEEF FAJITAS, BROWN RICE, GREEN SALAD CHO 64, PRO 35, FAT 10, KCAL 486 17:00 PM MEAL 2 SALMON FILLETS, STEAMED GREENS, CORN ON THE COB, GREEN LEAF SALAD CHO 20, PRO 58, FAT 27, KCAL 555
9:30 PM PRE-BED SNACK OPTIMUM NUTRITION CASEIN,
OATCAKES AND COTTAGE CHEESE CHO 32, PRO 35, FAT 7, KCAL 331 TOTALS: CHO 436, PRO 344, FAT 104, KCAL 4056
Rory Lamont
M&F: You are constantly mixing and handing out drinks to the players. What are you giving them? RC: I prepare post-session recovery drinks based on the demands of the training session and the players’ primary and secondary requirements but also in relation to the accumulative load throughout the week as well as any upcoming training sessions/feeding opportunities. We use Optimum Nutri- tion products and around training we focus on After Max, Gold Standard 100% Whey, 2:1:1 Recovery, Wholly Oats and Whey Crisp Bars. Most of our supplemen- tation occurs following the session because every session will be preceded by a feeding opportunity, such as breakfast, lunch or a snack, therefore minimising
the need to use products prior to the session. Our supplementation strategies mainly fall into two categories: support and ergogenics. The support strategy includes the likes of protein and carb shakes post-training and exists to ensure the player consumes a high quality and relevant nutrient source as soon as possible after the session. They also provide a calorie contribution towards the total dietary intake. We emphasise regular feeding and if all of this came solely from food sources it would be difficult to manage the consumption of such a high volume of food throughout the day. Our ergogenic supplements, such as creatine, are based purely on individual require- ments and planned into daily schedules.
M&F: How will the players’ dietary and supplement needs change in New Zealand? RC: We will focus our eating and supple- mentation on supporting match-day performance as opposed to the current strategies, which are focused on maxi- mising training adaptation. Some of the changes may be subtle but total calorie intake will need to be tightly balanced because we have a decreased training load during the World Cup yet we must consume sufficient calories to fuel each training session and maintain muscle mass whilst keeping bodyfat low.
MUSCLE&FITNESS 127
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100 |
Page 101 |
Page 102 |
Page 103 |
Page 104 |
Page 105 |
Page 106 |
Page 107 |
Page 108 |
Page 109 |
Page 110 |
Page 111 |
Page 112 |
Page 113 |
Page 114 |
Page 115 |
Page 116 |
Page 117 |
Page 118 |
Page 119 |
Page 120 |
Page 121 |
Page 122 |
Page 123 |
Page 124 |
Page 125 |
Page 126 |
Page 127 |
Page 128 |
Page 129 |
Page 130 |
Page 131 |
Page 132 |
Page 133 |
Page 134 |
Page 135 |
Page 136 |
Page 137 |
Page 138 |
Page 139 |
Page 140 |
Page 141 |
Page 142 |
Page 143 |
Page 144 |
Page 145 |
Page 146 |
Page 147 |
Page 148 |
Page 149 |
Page 150 |
Page 151 |
Page 152 |
Page 153 |
Page 154 |
Page 155 |
Page 156 |
Page 157 |
Page 158 |
Page 159 |
Page 160 |
Page 161 |
Page 162 |
Page 163 |
Page 164 |
Page 165 |
Page 166 |
Page 167 |
Page 168 |
Page 169 |
Page 170 |
Page 171 |
Page 172 |
Page 173 |
Page 174 |
Page 175 |
Page 176 |
Page 177 |
Page 178 |
Page 179 |
Page 180 |
Page 181 |
Page 182 |
Page 183 |
Page 184 |
Page 185 |
Page 186 |
Page 187 |
Page 188 |
Page 189 |
Page 190 |
Page 191 |
Page 192 |
Page 193 |
Page 194 |
Page 195 |
Page 196 |
Page 197 |
Page 198 |
Page 199 |
Page 200 |
Page 201 |
Page 202 |
Page 203 |
Page 204 |
Page 205 |
Page 206 |
Page 207 |
Page 208 |
Page 209 |
Page 210 |
Page 211 |
Page 212 |
Page 213 |
Page 214 |
Page 215 |
Page 216 |
Page 217 |
Page 218 |
Page 219 |
Page 220 |
Page 221 |
Page 222 |
Page 223 |
Page 224 |
Page 225 |
Page 226 |
Page 227 |
Page 228 |
Page 229 |
Page 230 |
Page 231 |
Page 232 |
Page 233 |
Page 234 |
Page 235 |
Page 236 |
Page 237 |
Page 238 |
Page 239