Rachael Burfords Food Diary

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Women’s England Rugby Player

Twitter - @Rachaelburf12
Instagram - @rachaelburf12
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It always is interesting to know how athletes full themselves for training and playing and if it is any different! Get Buzzing fuel me for my sessions and so I thought I would share an insight to what I do on both and match day and training days. I’m not an expert but over the years I have learnt what works for me and what doesn’t. I have also done a DNA profiling to really understand my body and what my body needs and responds well to from a nutrition point of view. Muhdo have given a greater insight to this area. Most athletes will stick to foods and a routine, consistency is key, your see with my food diary below I eat the same type of foods over and over! This is some peoples worst nightmare but it works for me. That’s what is key to nutrition you need to find what works for you as an individual.

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Game day feed… I always eat the same things… unless it’s a different Kick off timing.

Our match day times are around 2:30. I will also have a large breakfast fuelled with protein, carbs and fats. If we have a later Kick off, my go to lunch meal would be a peanut butter and banana wrap.

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Match day breakfast

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Breakfast 1: 3eggs either scrabbled or pouched with avocado and bacon

Breakfast 2: Followed by a big bowl of porridge, made with milk, topped with honey and berries.

I am usually stuffed by the end but it’s unlikely I will eat again before Kick-off, I might have a snack such as a Getbuzzing Bar or a banana. Along with my breakfast I will have a electrolyte I use Phizz and will consume around 2L before the game. My other fuel is coffee, most days I normally have 3 coffees before 10 am., but on match days I will hold off having a  coffee because I would rather have them closer to the game.

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  • Pre game or on route I will have either Wowbutter or Mint choc chip Get Buzzing bar… I try and only have half but sometime nervous energy kicks in and I eat the whole bar.
  • Half time I will have Carbohydrate gel (usually half) Depending on how I’m feeling to give me a boost for the next half.
  • Postgame straight after the game I will consume a protein shake along with a bottle of water to begin the recovery process.

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Heavy Training days

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  • Breakfast - 3 Eggs, bacon and avocado and mushrooms
  • Lunch - Various, chicken and halloumi wrap , salads or leftovers from dinner the night before
  • Dinner – Generally will always contain a meat source and vegetables. Broccoli mash is one of my favourites right now!
  • Snacks - Yoghurt, fruit, nuts, rice cakes, Getbuzzing bar, Smoothies or protein shakes 

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Light training days

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  • Breakfast - 3eggs pouched or scrabbled ( on their own)
  • Lunch – Various, chicken and halloumi wrap , salads or leftovers from dinner the night before
  • Dinner – Vegetables and a meat source
  • Snacks - Yoghurt, fruit, Getbuzzing bar, protein shakes 

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Days off

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Even when I’m not training I don’t change what I have too much because in these days I’m still active I have 2 dogs which I take on long walks, often coaching so on my feet a lot. These days are also about recovering and preparing for you next session so it’s still just as important to get a balance of Carbohydrate, fats and protein. The only thing I do slightly change is I try not to snack between meals as much on training days.

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Hydration

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What I try to make sure is I’m drinking plenty of water every day no matter what type of training day it is. My aim is 2.5L.

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Treats

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It’s all about balance! You have to enjoy what you eat and feed the soul some chocolate or whatever your guilty pleasure is…… This is why I love the Mint Choc Chip and wowbutter bars! Peanut butter is my weakness and so it’s dark chocolate! So these hit the spot daily for me!

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A few takeaway points that everyone can easily apply :

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  1. Stay hydrated, Drinks lots of water
  2. Basis Food prep can really help. Plan your weekly meal and shop- helps save money too!
  3. Ensure every meal has a colour
  4. Have a balance to your plate, fats, carbs, protein
  5. Enjoy food! Have that bit of cake just not the whole thing

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