Hayden Christie Nutrition

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Good dessert style snacks for a rugby player for the period between dinner and bed🏉🍦

People immediately think ‘unhealth...
05/05/2026

Good dessert style snacks for a rugby player for the period between dinner and bed🏉🍦

People immediately think ‘unhealthy’ when you mention the word dessert

However for rugby athletes with very high energy expenditure, they often make up part of a balanced diet

I often recommend dessert style snacks to the following rugby players, particularly when they have dinner earlier👇🏼

1. Rugby players with high energy expenditure (3500 cals +)

2. Rugby players who struggle to have time to snack throughout the day due to work commitments/no breaks at work

3. Rugby players who like something sweet after dinner

4. Rugby players who are trying to gain weight

5. Rugby players who have dinner around 5:30-6:00 pm and then don’t go to bed until 10-11 pm

6. Rugby players who train twice in a day and high struggle to meet their energy needs from main meals

Save this post for some good options👌🏼

04/05/2026

“I’m too busy to work with a nutritionist.”

That’s exactly WHY you need one

Most rugby athletes think a meal plan = more stress. The opposite is true

Take Brad. He used to get home from training at 8:30pm, then spend another 30 minutes cooking dinner before he could shower and wind down.

One simple change: batch cooking his dinners on Sunday

Now he walks in the door, plates up, eats, and is in bed 30 minutes earlier — which matters when his alarm goes off at 5am for gym.

“It’s only 30 minutes, who cares?”

Multiply that across a full season and it’s the difference between an athlete who’s recovering properly and one who’s running on empty by Round 10.

If you’re a rugby athlete who needs help organising your diet so you can stay consistent without adding stress to your week, ProFuel is built for you.

DM me “ELITE” for all the details. 🏉

03/05/2026

COMMENT ‘20’ on this reel and I’ll send you a PDF with 20 performance breakfasts for rugby athletes🏉

Sick of having the same breakfast 10 weeks in a row?!

Keen to freshen it up with some new options. . .

Breakfast burritos, bagels, omelettes, protein pancakes, yogurt bowls, frittatas - this resource has it all🍳🌯🥞🥤

Understanding the use of creatine in rugby athletes🏉💪🏼
02/05/2026

Understanding the use of creatine in rugby athletes🏉💪🏼

30/04/2026

Accountability is a massive factor when it comes to improving your diet

You can have great knowledge, a great plan, and all the resources under the sun

But if you don’t have accountability. . .progress can still be tough

One of the best ways I’ve found to create accountability is through a food journal

Every athlete I work with in ProFuel completes a food journal once a week on a Tuesday (because it’s most rugby athletes biggest training day)

This helps create accountability and keeps athletes on track during coaching

And it’s just another opportunity to provide feedback so we can make continual improvements📈

Having these extra touch points each week where I communicate with athletes makes it harder to go off track, and sets ProFuel athletes up for success🏆

COMMENT ‘Rugby Snacks’ and I’ll send you a snacking resource with 100 options for rugby athletes👇🏼Here’s 9 Snacks which ...
29/04/2026

COMMENT ‘Rugby Snacks’ and I’ll send you a snacking resource with 100 options for rugby athletes👇🏼

Here’s 9 Snacks which would be useful for a rugby athlete aiming to gain weight📈

Make sure to scroll to the end for the ultimate weight gain dessert bowl🥣

Find this post useful👉make sure to send it to a mate

😇😇😇
28/04/2026

😇😇😇

Review of ProFuel from 🤝
28/04/2026

Review of ProFuel from 🤝

How to make performance meals from supermarket foodsThe meals follow a simple formula #1 Choose the core of your meal #...
27/04/2026

How to make performance meals from supermarket foods

The meals follow a simple formula

#1 Choose the core of your meal

#2 choose an extra protein source

#3 add some extra colour/nutrient dense foods

By choosing one food from each of the above categories, you have yourself a performance meal

Follow for more🛒

26/04/2026

A lot of rugby players get stuck in the mindset of thinking less food is better when it comes to losing weight

The trouble with this is that your body needs a certain amount of energy to run optimally

This is a concept in sports nutrition we call ‘energy availability’

If your body doesn’t have a certain amount of energy available to it, your performance will suffer

You won’t recover well. You’ll feel tired all the time. You’ll find it hard to increase muscle mass

This is why eating less isn’t always the answer to losing weight

This was something that ProFuel athlete Tyson was struggling with

Now we have developed proper fuelling habits, he’s found weight loss so much easier

4 kgs down so far, all while feeling better, performing better, and with a completely new mindset around his diet

Let’s keep pushing mate!

DM me ‘ELITE’ for all the details on ProFuel

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Bondi Beach, NSW

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+61449154039

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