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It is the purpose of this brief section on diet to provide guidelines which, if adhered to, will ensure that the player's diet is balanced, nutritionally sound and healthy, and will provide sufficient energy for his training requirements. The training diet is particularly important, since players will not be able to handle the rigours of training without a well balanced diet. A "balanced" diet is one that features a variety of foods from the "Five Food Groups".

Cereal and cereal products, eg bread wholegrain , breakfast cereals oatmeal, etc , rice and pasta 2. Fruit and vegetables 3. Milk and milk products, eg whole milk, skim milk, yoghurt, cheese 4. Meat and alternatives, eg meat lean , fish, poultry, nuts, legumes beans, etc and eggs 5. Fats and oils, eg butter, margarine, cooking oils, cream and salad dressings. By selecting foods from each of the five food groups and eating a sufficient supply of these the player's energy requirements for growth, work and training will be covered.

The key point is balance. Dietary requirements will vary greatly from one player to the next. This is due mainly to age, body size and composition, and other physical activities undertaken outside training. Training frequency, intensity and duration, will also affect dietary needs. Carbohydrates ie sugars and starches are the best source of fuel for Rugby football.

Carbohydrates are stored in the body as a substance called glycogen and are the most efficient energy source for repeated and prolonged activity carried out at a high intensity. In order to ensure that the stores of glycogen are full and replenished after exercise, the young player's diet needs to be high in carbohydrates. Examples of carbohydrate rich foods are: However, note that these forms of carbohydrates are low in nutritional value and should only be consumed immediately after training and in relatively small quantities.

At all other times complex carbohydrates such as fruit, vegetables, rice and cereals are recommended. Protein in the diet is necessary for growth and repair of new and damaged cells, eg muscle tissue. Players in training at all ages may need to increase their dietary protein, however, this can be done by eating more food to meet training energy requirements. In this manner the player will naturally increase his protein intake. Foods high in protein include: Fats are a more concentrated fuel than carbohydrates and are more easily stored.

However, fat requires more oxygen to release its energy value than does carbohydrate and is, therefore, more inefficient than carbohydrate. Fat is not the fuel used for high-intensity repetitive activities typical of Rugby. Any excess fat above an optimal level will only serve to decrease performance potential.

Irish youth are typically fatter than their European and southern hemisphere counterparts. This can be attributed to two key factors, one, limited activity or exercise patterns and two, excess caloric consumption.

As a guide, players should reduce the amount of deep fried foods, pastry, excess butter and margarine they consume, ie "visible" fat.

Vitamins and Minerals are essential for good health and physical performance. However, if the player's diet is well balanced there should be no need for vitamin and mineral supplements. Fluid intake should always be maintained during strenuous exercise and should be consumed before, during and after the activity.

Water is necessary for proper functioning of the body. It helps maintain body temperature, which is particularly important during the summer months. Heat is produced as a byproduct of work. This heat must be dissipated to keep the body at its preferred temperature. Sweat is produced to help cool the body. Fluid lost via sweat must be continually replaced to enable this cooling process to continue.

In addition being well hydrated is essential in order to benefit form training. Frequently, Irish players approach training and games in a semi-dehydrated condition. Ensuring that all players are well hydrated for training and games will impact positively on their performance. It is a good idea to monitor all players body weight before and after training or playing.

A 1 kilogram reduction in body weight is roughly equivalent to a lose of 1. It's not unusual for players to lose as much as 3 to 4 kilograms during the course of a game and a loss of 1 to 2 kilograms from training is common. Use these changes in body weight as a guide to how much fluid a player should consume following training and games.

This is particularly important when training and playing on consecutive days - players can quickly become chronically dehydrated when they are required to train and compete frequently and this will have a negative impact on their ability to perform and recover.

This is the strategy for loading more water into the body so as to be insured against dehydration especially during a game. It is important to become accustomed to this strategy during training. Remember, do not try any unusual strategy for the first time on match day. All strategies should be well rehearsed and practised long before the playing season begins. Thirst is not always a good guide of your fluid requirements, so it is advisable to drink more than normal. A good yardstick for daily fluid requirements is ml per kilogram of body weight.

For an average 70 kg young player this means drinking between 2. The simplest and most practical drink is water. However, water does not provide the most rapid form of water replacement in the body. A dilute carbohydrate and electrolyte drink will deliver water faster to the body, eg specially formulated sports drinks.

However, sports drinks should only be consumed during and immediately following training or a game. Despite its international appeal, the song was not a major hit in North America, where the flipside "Girls' School" received more airplay and reached 33 on the Billboard Hot and 34 on the Canadian RPM charts. After the single fell out of the top 40, it was once again tracked as a double A-side with "Mull of Kintyre" getting first billing for one week in April, but it did not better its previous 44 chart peak.

McCartney has played "Mull of Kintyre" only occasionally in concert since Wings' British tour, and, significantly, has never played it in the United States, Asia, or South America. Performances include 23 June in Glasgow, Scotland.

He played it in Australia and New Zealand and also Canada in , , , , , , and He began playing the song again in Halifax, Nova Scotia, Canada. Glen Campbell covered the song on his album Old Home Town.

In concert Campbell would play the bagpipes himself. It received airplay on easy listening radio stations. From Wikipedia, the free encyclopedia. This section needs additional citations for verification. Please help improve this article by adding citations to reliable sources. Unsourced material may be challenged and removed. March Learn how and when to remove this template message. Retrieved 23 December Retrieved 13 October Recording Sessions — , L.

Retrieved 6 June Archived from the original on 7 June Retrieved 29 November Retrieved 27 September Library and Archives Canada. Archived from the original on 3 June Retrieved 28 March Archived from the original on 22 April Retrieved 5 December Retrieved 28 December Archived from the original on 10 February Retrieved 16 July BPI Year Book 3rd ed.

The British Phonographic Industry Ltd. Retrieved 1 May Archived from the original on 28 September Retrieved 29 September Irish Recorded Music Association. Archived from the original on 29 September

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