Re: Nutrition


I’m a second rower with a playing weight of 115kg
Here is a rough example of what I eat on a typical day:

3 eggs for breakfast plus a slice of cheese on whole grain bread, 2 glasses of milk

tin of tuna for morning snack, glass of milk

grilled chicked sandwich plus salad for lunch

ham sandwich for afternoon tea

protein bar 1 hour or so before workout / rugby training

protein shake (with glutamine & creatine) post workout

Lean meat and vegetables for dinner

zma before bed

This is a pretty general idea, and I often eat more

I don’t have much body fat, and have alot of water throughout the day

Is this diet adequate?

As far as what I look for it is maintaining a good body weight throughout the year, and also functional weight gain in the off season.


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