The Ulster Rugby team follow some simple rules when it comes to match day nutrition. Together with our official protein supplier, Moy Park, Ulster Rugby's Head of Strength and Conditioning Jonny Davis put together some simple tips to help rugby players of all abilities power up for game time. KEY TIPS: �Breakfast and lunch should be larger meals on match day �Meals should contain 80-100g of carbohydrate and 30-40g protein �Fat should be kept to a minimum throughout the day �A minimum of 500ml of fluid should be consumed at each meal �Your pre-match meal should be 3-4 hours before kick off �Your Pre-match meal should be a top-up, 40-60g carbohydrate and 25-35g of protein �Avoid foods such as red meat, fibrous vegetables and slower digesting carbohydrates in your pre-match meal �Easily-digestible protein sources such as chicken and carbohydrate sources such as wraps and porridge are preferred The chefs at Moy Park have put together a quick and delicious chicken burrito recipe as an ideal pre-match meal... RECIPE: Chicken Burrito Serves: 2 Cooking Time: 15 minutes Ingredients for Burrito: 4 eggs - separated 4 tablespoons of milk Salt & pepper for seasoning Rapeseed oil Ingredients for Topping: 100g Quark cheese (a fat free, slightly sour soft cheese) 200g Moy Park cooked chicken breast, shredded by hand x10 cherry tomatoes - halved and slowly grilled until squashy 250g cooked white rice To finish Coriander leaves Pinch of cumin powder Pinch of chilli flakes (metabolism boosting) COOKING INSTRUCTIONS: �Preheat the oven to 180°C / 350°F �Whisk the egg whites in a clean bowl until slightly peaked �In a separate bowl, whisk the yolks, milk, salt and pepper, until white and fluffy �Fold the egg whites into the yolk and mix in 3 stages - this will make it super-light �In a shallow non-stick frying pan, gently dip a fistful of kitchen paper in the rapeseed oil and wipe over the surface of the pan, then bring to a high temperature �When hot, add a ladleful of the egg mix (about half) - similar to making a pancake, until the edges start to rise and bubble, now you can start to add the toppings �Finish in the oven for five minutes until piping hot, add the cumin and as much chilli as you dare and coriander for freshness - roll up into a burrito and enjoy!
News
Power Up for Game Time with Protein
4th September 2015
The Ulster Rugby team follow some simple rules when it comes to match day nutrition. Together with our official protein supplier, Moy Park, Ulster Rugby's Head of Strength and Conditioning Jonny Davis put together some simple tips to help rugby players of all abilities power up for game time. KEY TIPS: �Breakfast and lunch should be larger meals on match day �Meals should contain 80-100g of carbohydrate and 30-40g protein �Fat should be kept to a minimum throughout the day �A minimum of 500ml of fluid should be consumed at each meal �Your pre-match meal should be 3-4 hours before kick off �Your Pre-match meal should be a top-up, 40-60g carbohydrate and 25-35g of protein �Avoid foods such as red meat, fibrous vegetables and slower digesting carbohydrates in your pre-match meal �Easily-digestible protein sources such as chicken and carbohydrate sources such as wraps and porridge are preferred The chefs at Moy Park have put together a quick and delicious chicken burrito recipe as an ideal pre-match meal... RECIPE: Chicken Burrito Serves: 2 Cooking Time: 15 minutes Ingredients for Burrito: 4 eggs - separated 4 tablespoons of milk Salt & pepper for seasoning Rapeseed oil Ingredients for Topping: 100g Quark cheese (a fat free, slightly sour soft cheese) 200g Moy Park cooked chicken breast, shredded by hand x10 cherry tomatoes - halved and slowly grilled until squashy 250g cooked white rice To finish Coriander leaves Pinch of cumin powder Pinch of chilli flakes (metabolism boosting) COOKING INSTRUCTIONS: �Preheat the oven to 180°C / 350°F �Whisk the egg whites in a clean bowl until slightly peaked �In a separate bowl, whisk the yolks, milk, salt and pepper, until white and fluffy �Fold the egg whites into the yolk and mix in 3 stages - this will make it super-light �In a shallow non-stick frying pan, gently dip a fistful of kitchen paper in the rapeseed oil and wipe over the surface of the pan, then bring to a high temperature �When hot, add a ladleful of the egg mix (about half) - similar to making a pancake, until the edges start to rise and bubble, now you can start to add the toppings �Finish in the oven for five minutes until piping hot, add the cumin and as much chilli as you dare and coriander for freshness - roll up into a burrito and enjoy!