1. Drinking

Drinking lots of fluids every day is important and especially when you’re exercising. And we don’t mean fizzy drinks!! You should try to drink 3 litres of water every day. Using your handy new water bottle is a great way to keep a check on how much you are drinking.

How many litres of water should you try to drink every day?

a. 5
b. 3
c. 1

2. Grains

Now grains always seem a bit dull to me but actually they are one of the most important food groups. That’s because they contain carbohydrates and lots of fibre. Not all carbohydrates are good though. The ones you need to have lots of are wholegrain carbohydrates like brown rice, whole wheat bread

Why are carbohydrates good for you?

a. They give you tons of energy
b. They make you tired
c. They make your hair curly

3. Fruit & Veggies

Everyone knows that fruit and veg are good for them. But do you know why? Well fruit and veg provide you with two of the most important vitamins: vitamins A and C. Eating food that includes plenty of vitamins A and C is really important when you’re playing sport because they help heal.

How many portions of fruit and veg do you think you should eat each day?

a. Six
b. Fifty
c. None, they’re not that important

4. Meat & Fish

Get up and take one small step. Believe it or not that one movement used 54 muscles! But what have meat and fish got to do with muscles? Well muscles hold all of your bones together and meat helps make these muscles strong because it is made from lots of protein and iron. Iron also helps carry oxygen to all parts of your body and stops you from feeling tired.

What nutrients does meat contain?

a. Protein and iron
b. Calcium and Iron
c. Protein and Fibre

5. Milk

I hate it when I get injured during the season but one of the best ways to make sure that I stay on the pitch and away from the doctor is by keeping my bones healthy. Milk is one of the most important food groups for keeping bones strong because it contains heaps of calcium and lots of protein.

Whish statement below is false?

a. Milk keeps our bones strong
b. Milk contains calcium
c. Milk improves our eye-sight.

6. Fuel for Sport

Playing rugby involves lots of running around which means that you burn off lots of food so you need to eat food that gives you lots of energy. It's best to try to eat little and often and always eat breakfast. Food that contains lots of protein like fish, chicken and vegetables and grains like brown rice and pasta are the best thing to eat before exercise. It will help you grow and repair your bones and muscles. If you eat too many large meals with lots of carbohydrates like pasta just before playing then you'll get sleepy.

Which foods contain lots of protein?

a. Fish and Chicken
b. Fish and Pasta
c. Burgers and Chips