RGC 1404 Academy Nutrition
RGC 1404 Academy Nutrition.
As a club, we have set strict Nutritional guidelines known simply as the RGC Super-6. The guidelines are listed below, and must be followed at all times, any player found to guilty of not adhering to the new guidelines will be punished!
Please learn...
RGC 1404 Super-6:
Hydration -
3L/day minimum before any exercise is considered... small slips during day, carry bottle with you at all times!
Never drink calories... only drink water (exceptions made for supplements)
Alcohol... post game 3hr window of banned alcohol, otherwise this club has a strict no alcohol policy (alcohol allowed 3hrs post-match to midnight that night).
0mins – Vitagro 1g per kg of body weight (80kg man - 80g vitargo... simple)
15/30mins – Eat food as per guidelines/given.
There after – slip water, 1.5L for every 1kg of body weight lost (estimated 4.5L) PLUS 3g salt/litre of water (cannot re-hydrate on pure water!)
3hrs – You may drink alcohol. This is a one night window only. Before you go to bed drink 1L of water.
Sugars -
All sweets banned at any time, which includes any form of chocolate.
All soft drinks banned including all sports drinks.
SUGAR IS THE ENEMY!
Carbs -
No bread on diet of any colour (STRICTLY)
Starchy - Must be brown all the time (Brown rice ect...)
Fibrous - Above ground is first choice
Bean & Pluses - Natural as they come (Adzuki ect...)
Fruits ~ Berries is first choice (Blueberries ect...)
Low and moderate GI foods is best
Protein ~
Lean natural protein with every feeding……even snacks (beef jerky, nuts ect...)
Aim for:
Eggs max eight per week ~ over two meals (2 x 4 egg omelette?)
Red Meat max twice a week ~ Beef, Steak, Venison, Lamb
Oily Fish minimum three per week ~ Mackerel, Salmon, Kippers, Herring, Sardines
Then choice from ~ Turkey (RECOMMENDED!), Chicken, Pork, Gammon (this is thick bacon) white fish, tinned tuna, kangaroo!
Pre Gym ~ Phase 3 at least 1hr before session
Post Gym ~ Phase 3 & Vitagro (when last set is finished) STRICT with supps, no supps no train!
Fats ~
Change to full fat milk (DAIRY FREE DIET THEREAFTER)
Include handful of nuts daily ~ Chose from Pine, Brazil, walnuts or almonds. These must be unsalted and not favoured in any way.
Only use real butter not spreads or margarines
Never chose low fat option.
Only natural/Greek yoghurt no other.
Cottage Cheese pre-bed snack (Casein...)
Performance Enhancing Substances
Creatine ~ Over 18 used continuously 5g per day……with post gym drink (with Phase 3 & vitargo) or with evening meal
Caffeine ~ Over 18, 48 hour pre-game complete wash out…..then 1hr-45mins pre-game 0.5mg/per kg of body weight (mg not grams... caffeine can kill)
These following are only to be used when directed by nutritionist:
AGF-1 ~ Only for boys who need to put serious lean muscle, 8 caps a day
Beta Alanine ~ To improve repeated sprint ability, 5g per day
Sodium Bicarbonate ~ To help reduce cramp and improve high intensity performance…..0.5g per kg of body weight
Any other product that you may think is beneficial needs to be approved in writing by nutritionist first. All players are personally responsible for ensuring that any substance ingested is approved by nutritionist and is checked first on the http://www.informed-sport.com/ website.
Read. Learn. Adhere!
