Rugby World - - BOOTCAMP -

EAT­ING OUT is a part of every elite or am­a­teur ath­lete’s so­cial life. You may also know of the ‘cheeky Nando’s’ phe­nom­e­non. If that is your pre­ferred haunt for a mid­week feed, you should still be mak­ing health­ier choices wher­ever pos­si­ble.

James More­hen, our res­i­dent nu­tri­tion­ist, pro­vides a few rules to heed when din­ing out at the chicken joint.

“Al­ways aim for a solid piece of pro­tein,” he says. “Chicken breasts will be leaner than thighs and tak­ing the skin off will re­duce the fat con­tent.

“An­other thing to con­sider is the tim­ing of the meal. If it’s closer to the evening, mid­week, you should con­sider re­duc­ing

“Flu­ids are an­other

a r e a wher e c a l o r i e s

c a n b e h i d d e n”

the car­bo­hy­drate con­tent, re­plac­ing it with salad or mixed grains.

“If it’s the night be­fore a game, you should con­sider a dou­ble por­tion of rice to in­crease the car­bo­hy­drate con­tent and thus the stor­age of glyco­gen in the mus­cles, so you’re ready for the match.”

Flu­ids are an­other area where calo­ries can be hid­den, so More­hen ad­vises drink­ing wa­ter or still drinks on a nor­mal evening at the restau­rant. How­ever, if it’s the night be­fore a game, a glass of a fizzy drink – with its ex­tra sug­ars – may help aid glyco­gen stor­age as above. Don’t overdo it, though!

Won­der­ing which sides to choose? Well, if you opt for the sweet potato wedges over gar­lic bread, for ex­am­ple, you still get a good source of low-GI carbs but with half the amount of fat.

Be canny. Even if you’re sculpt­ing your up­per body in the gym – like you would with our work­out with the Per­for­mance Pro team (far right) – it pays to make sen­si­ble choices when eat­ing out. My mates and I love be­ing part of a ‘cof­fee club’. Af­ter a ses­sion or be­fore train­ing, we will meet up for a

brew in town. But is this ac­tu­ally good for us?

AYou should al­ways con­sider the calo­rie, carb and sugar con­tent of any­thing you drink. So per­haps opt for the smaller sizes of cof­fees and drink wa­ter at the same time. How­ever, it’s good prac­tice to stay away from chai lat­tes, caramel lat­tes and hot choco­late. Flat whites and Amer­i­canos have far less sugar and far fewer calo­ries. And did you know that an iced le­mon­ade at your cof­fee chain, af­ter a heavy ses­sion, could add high-GI carbs to re­plen­ish your glyco­gen stores and help re­store mus­cle func­tion?

Mid­week flush-out Con­nacht run shut­tles

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