A day in the life of The Blues rugby players

Jan 2011

Balance Sports Nutrition is proud to sponsor the Blues Super 15 Rugby Team for 2011. They will be going out strong against the NZ, Australian and South African rugby teams for a place in the finals! Our nutritionist takes a few moments with two of their star players to look into their typical food diaries!

Benson Stanley (98.5 kg)
Position: Second five-eighths

 

 

  Benson’s Food Diary What our Nutritionist thinks?
Breakfast
I always have a large drink of water as soon as I wake up followed by cereals, honey & trim milk & wholegrain toast & eggs They say you should eat like a king for breakfast and this is a great example of a balanced breakfast to start the day!
Mid Morning

We generally do a weights training session in the morning so I would eat a protein bar before and/or during session. 

After a weights session I would have a Balance Whey Protein shake (my favourite flavour is vanilla mixed with banana, trim milk & ice).

 Snacks are essential for athletes to top up their energy levels. Protein provides the building blocks for muscle growth and best consumed before and/or after resistance training
Lunch
Sushi (salmon & avocado) + salmon bento box + juice Salmon is a great choice as it’s full of omega 3 fatty acids which are important for our reducing inflammation – something that rugby players are at risk of due to the physical nature of their sport
Afternoon tea
2+ pieces of fruit + tuna & rice crackers Fruit is full of antioxidants which are in high demand among athletes as they put their bodies through gruelling workouts. Try to keep the skin on as this is packed full of fibre. Other snacks Benson could try is low fat creamed rice which is a good source of carbs and protein
Dinner
BBQ chicken tenderloins, green beans, salad & potatoes & kumara
The more colour on the plate the better, and it’s great to see such a balanced meal. I think of a plate like a clock face, split it into quarters and fill one with lean meat, one quarter with carbohydrates and the other two quarters with veggies!
Supper
Balance Mass Gainer protein shake if my weight drops (with trim milk) A protein shake before bed is a great way to offset protein breakdown that occurs while you’re sleeping.

Chris Lowrey (111kg)
Position: Flanker – Number 8

 

Chris’s Food Diary

What our Nutritionist thinks?

Breakfast

Cereal & trim milk + glass water. Up & Go

It’s great to see Chris fuels up before training and Up & Go’s are convenient liquid meals perfect if you’re in a rush getting out the door.  Cereals full of grains, nuts and dried fruits will keep him sustained throughout the morning.

Mid Morning

Fruit

Fruit is great, but if Chris needs something more substantial in the morning he could try our Balance Fuel2Go bars

Lunch

Wholegrain sandwiches, salad and meat or tuna + fruit

Grainy breads are full of fibre and B-vitamins and generally have a low GI which means they break down slowly providing sustained energy.  Aim for breads with fibre >4g/100g

Post training

During an afternoon conditioning training session I would have a sports drink especially if hot.

For recovery I take creatine (if I am looking to gain size) plus a protein bar and recovery drink 

Sports drinks generally contain carbohydrate (4-8%) and electrolytes i.e. sodium, which is lost through sweat. It is very important to replace these nutrients to offset fatigue and dehydration.

Recovery is equally important as pre-exercise fueling as rugby players generally train multiple times per day.  Creatine is the fuel used in the immediate stages of exercise.  Creatine helps increase power output and muscle growth.

Afternoon tea 

Yoghurt & banana

Easy and convenient snack option that provides great balance of protein and carbohydrate

Dinner 

Steak (with the fat cut off), boiled taro & a green salad – a mix of anything – I’m not fussy

Again a well balanced meal option. Taro is a starchy vegetable like potato and kumera, and when boiled is an excellent carbohydrate source.

 Supper    

Balance Ultra ripped protein if I’m still hungry

Protein before bed helps promote muscle recovery and growth, while being a low fat and low sugar snack