Sugar-Free Diet For All Blacks
Behind the impressive New Zealand victory at the Rugby World Cup, there is of course talent and training, but also the diet. According to Nic Gill, one of the leaders of physical preparation, players follow a diet low in sugar, with less carbohydrates, more fat, not very far from Atkins type diets, even paleo. This diet is very far from the classic “pasta” diet followed by the French rugby team.
Nic Gill watches since 2007 to the fitness of the national team of rugby of New Zealand. He is also a professor and researcher in sports sciences at Auckland University of Technology (AUT, New Zealand) and as such is very involved in the optimization of the athlete’s environment, Force or feeding.
” Two and a half years ago, ” says Nic Gill , “I started experimenting with Ori Hormekler’s Warrior diet .” The concept seduced me: eat just about everything I wanted, but in a limited food window At the end of the day.The diet is based on palaeo diet and anthropological considerations, and I also noticed that I often ate not by hunger but by habit, and I think it is very important to understand this – habits and not hunger decide our food intake.
After a while I discovered that the more fat I ate in the evening, the less I was hungry the next day, that I controlled cravings and that generally I felt better. The Warrior diet low in carbohydrate, high in fat with intermittent fasting. This really is the best diet for me. The benefits of metabolic flexibility are enormous. I do not have to eat because I’m hungry. I can choose to eat when I want, not when I have to.
So I eat a lot of fat, little carbohydrates almost all the time, except in the triathlons where I swallow some carbohydrates. I eat whole healthy foods. The only thing I avoid is milk. I do not digest it, so I replaced it with cream . “
Nic Gill’s experience and research influenced the All Blacks diet, which is less rich in carbohydrates than the classic sports diet rich in potatoes, pasta, and rice.
” The film ‘ That Sugar Film ‘ had a big influence on the All Blacks ,” says Nic Gill. Most guys now understand that sugar must be eliminated. We’ve come a long way. I would say that the team is now bathing in a low-sugar environment and this is a big change. There are now nuts after training, not sugary foods. I would not say that the team has gone completely to a high-fat diet, but it has good fat at hand when needed. The team consumes 6 to 7 cans of coconut oil per week. We take with us peanut and nut butter on the move and the players add them to the smoothies or other occasions . “
Based on statements by Nic Gill, here’s what the meals of the All Blacks
Standard menu for preparation days
- Breakfast: Omelette with whole eggs. Possibility of adding organic bacon, mushrooms, spinach and avocado. Almonds, walnuts. Neither fruit nor cereals, nor bread.
- Lunch: Meat or fish or pulses, fresh vegetables, little fruit, no pasta or rice.
- Dinner: Fatty fish rich in omega-3 like salmon. Fresh or dried vegetables, yogurt, berries.
Standard menu for match days
- Breakfast: Toasts with peanut butter and roasted tomatoes. Omelette with egg whites, cooked in mixed coconut oil. Spinach and half avocado. Cashew nut. Fresh fruits, including orange and banana for their potassium content.
- Lunch : Lean chicken, rice, pasta and sweet potatoes 3 hours before warming up.
- Pre-match : Porridge with bananas, almond butter and honey.
- After-match: Walnut and nut butter, water and fruit plus a shake of whey protein, bananas and nuts.
- Dinner : Red meats including steak, lamb chops and ribs. Green vegetables, including spinach, Brussels sprouts and guacamole, sweet potatoes.
Pr Grant Schofield – The science of human potential