Harlequins Rugby Union : Rugby : Academy : Elite Player Development : Nutritional Guidelines

Before Harlequins look to tame Leicester Tigers at The Big Stoop, why don't you come along to the Stoop and soak up the atmosphere before and after the Aviva Premiership Final.

Hospitality packages at The Twickenham Stoop for this weekend's Aviva Premiership final between Harlequins and Leicester Tigers are now available to purchase.

Harlequins wishes to advise all those that visited The Stoop this evening, that the decision to close all the indoor bars to the public, was taken by ERC, who hired the stadium for tonight's Amlin Challenge Cup final.

The following guidelines have been put together by our club Nutritionist to help guide your nutrition and supplementation

As a club we believe that the following 6 points are key to EPDG nutrition:

1) Eat every 3 hours through-out the day.
2) Have a glass of water upon waking-up in the morning.
3) Aim to have a source of protein and carbohydrate in every meal and snack.
4) Have no more that 1 take-away / fast-food per week.
5) Eat a form of recovery within 30 minutes of training / playing.
6) Eat 2 sources of dietary omega 3's per day (tinned fish, nuts, seeds, olive oil etc.)

In terms of supplementation we believe that the following may be beneficial.

1) Fish Oils - To help with concentration and recovery.
2) Cherry Active - To help reduce muscle soreness.
3) Multi-Vitamin - To be taken as a booster during the winter months.
4) Pro-Biotic / Colostrum - Aids growth, lean mass, and immunity.
5) Protein / Carbohydrate based recovery shake - Helps with energy levels, ability to train regularly and growth.

All of these products should be got from companies that are registered with Informed Sport (http://www.informed-sport.com/). We also recommend PowerBar as our Sports Nutritionist has conducted his own diligence check with this company.

Any player considering taking Creatine or Caffine should do so under professional guidance. If you require this please contact our Sports Nutritionist via Tim Hall (timhall@quins.co.uk) or Howard Graham (howardg@quins.co.uk).