It is not only about the money but also about getting the most nutritional value out of the food you buy and eat. Rugby players need to eat large quantities of food to meet training demands and so careful planning is critical to avoid falling into the trap of buying often expensive and/or poor choices on the spur of the moment.
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Practical tips:
Milk powders are a cheap and effective way to boost your carbohydrate and protein intake. They can be added to milk drinks, porridge, soups and mashed potatoes. Make sure that you are buying a REAL DAIRY product and not a blend or a coffee creamer as they provide fat and little protein. Note that skim milk powder will provide the same nutrients as full cream milk powder but without the fat.
When buying protein always see that you buy protein without the fat. Often cheaper cuts of meat contain lots of fat e.g. polony. Look out for meat specials – if lean, buy in bulk and freeze. Tinned fish (e.g. pilchards, sardines, tuna) is a good option and so are eggs (prepared with no fat). Soya mince and legumes (dried beans, split peas and lentils) can either be used on their own as a good source of protein (e.g. See Ground Rules – Recipe Starter Pack), or they can be added to mince or stews to ‘stretch the protein’.
Porridge (e.g. oats, morvite, mealiemeal, maltabella) is far cheaper and often more nutritious than the ready-to-eat cereals.
Make use of seasonal fruits and vegetables as these will be cheaper. Frozen vegetables are also a good option, especially if you are traveling regularly and want to minimize wastage.
Cutting down on oil and margarine in food preparation not only helps to keep your fat intake low but will also save some money in your budget to be used on protein and carbohydrate which are more important for performance. (Peanut butter would be a wiser choice than margarine on bread as it also provides some protein).
You can save large amounts of money and gain more nutritional value by preparing your own meals and snacks instead of eating out or ordering take-aways. Sandwiches with lean protein fillings rank much higher than pies and hot chips. Fresh fruit is always better than chocolates, sweets or crisps. Pop your own popcorn, toast raisin bread, and enjoy a peanut butter and jam sandwich.
Cordials and powders (e.g. Clifton, Oros, Game) are effective and economical alternatives to sports drinks and carbonated beverages. - (Shelly Meltzer and Associates, consultant dieticians to SARugby, article used with permission from www.sarugby.net.)
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