rugby diet

Question
i am 14 and play rugby and want to find a diet that will have my performance at peak. i would like to find a training plan to have my fitness at the best i can have it.

Answer
Hello Adam!

 Thank you for your nutrition question. I have put together the following eating plan to help you play rugby at your peak performance. Remember that athletes benefit the most from the amount of carbohydrates stored in the body.


Sample menu of a high carbohydrate diet for athletes.
Food item Calories Grams
carbohydrate
Breakfast
8 ounces orange juice 120 28
1 cup oatmeal 132 23
1 medium banana 101 26
8 ounces low-fat milk 102 12
1 slice whole wheat toast 60 12
1 tablespoon jelly 57 15

Lunch
2-ounce slice ham 104 0
1 ounce Swiss cheese 105 1
2 slices whole wheat bread 120 25
1 leaf lettuce 1 0
1 slice tomato 3 1
8 ounces apple juice 116 30
8 ounces skim milk 85 12
2 cookies 96 14

Dinner
3 cups spaghetti 466 97
1 cup tomato sauce
with mushrooms 89
5 19
1
2 tablespoons Parmesan cheese 45 0
4 slices French bread 406 78
1 slice angel food cake 161 36
1/4 cup sliced strawberries 13 3
1/2 cup ice cream 133 16

Snack
16 ounces grape juice 330 83
6 fig cookies 386 81
TOTAL 3236 613


For more answers to your nutrition questions check out "Ask the Nutritionists: Answers to Your Nutrition Questions." available at www.authorhouse.com, online and at your favorite bookstore.

-George Rapitis, MS
www.juiceblend.com

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