To withstand the physical contact in the NRL it is important that rugby league players maintain and build muscle mass and strength.
Mass Gain for rugby league is best achieved through a quality training regime plus a specialized sports nutrition program. Mass gains require your calorie intake to be greater than the energy you use. AIS recommends that players wishing to increase muscle mass consume an extra 2000-4000 kilojoules each day. Extra kilojoules should be provided by a combination of protein and carbohydrates in order to supply glycogen to muscles for fuel and to help repair and grow muscle tissue.
While a balanced diet that focuses on nutrient-dense sources of carbohydrate, lean protein and smaller amounts of fat is recommended players performing at the top level require the addition of quality sports supplements to recover faster between intense training sessions and prepare for the weekly games.
Here, young centre/winger Jack Wighton from the Canberra Raider’s reveals what a day of eating for mass gains looks like. Jack is currently around 92-94kg and is aiming to get to 96-98kg by the end of the year.
MEAL 1: BREAKFAST
(At least 2 hours before training)
8 Weetbix with
60g Vitalstrength Rapid Bulk Gain Protein mixed with 250ml low fat milk
1 scoop (11g) Biolic5 Recovery in desired amount of water.
MEAL 2: 30 MINS BEFORE TRAINING
15g Vitalstrength 16:00 NITROXL Pre-workout in desired amount of water
MEAL 3: DURING WORKOUT
If less than 1 hour- Vitalstrength Amino Betadex or water
If 1 hour or more Powerade-500/600ml
MEAL 4: POST WORKOUT
(within 30 mins)
Vitalstrength Rapid 60g in 400ml skim milk
2 x K-time bars
MEAL 5: LUNCH
(within 2 hours after training)
Pasta, white, 1.5 cup with tomato based sauce 0.25 cup
Mixed vegetables, 1.5 cup
Cheese, cheddar low fat, 1.4 cup
1 banana
250ml Juice
MEAL 6:AFTERNOON SNACK
(within 3 hours after meal)
200g Greek yoghurt with 2 tbs honey
MEAL 7: DINNER
(within 3 hours of last meal)
3-4 times per week 90g lean chicken breast, baked
Rice brown, 1 cup
Sweet potato, ½ cup
Mixed vegetables 1 cup
Olive oil, pure butter, 1 tbs
1 piece fruit
MEAL 8: SNACK
(within 3 hours of dinner)
Glass of low fat milk
Muesli bar
1 piece fruit
