How food helps turn a rugby player into a Springbok

June 3rd, 2009 by H&R | Categories: food

Just about everyone wonders what fuel professional sportsmen need to enable them to perform at their peak. Natural talent, hard work and determination are all essential, but athletes are becoming increasingly aware of the crucial role diet plays in sporting success.

Shelly Meltzer, the Springbok rugby team’s and SA Rugby’s consultant dietician for the Castle 2009 test series against the British and Irish Lions, has provided some insights into the food and eating habits of professional rugby players.

In order to participate in some of the fiercest competitions worldwide, a player’s goals would determine what they should eat – whether they need to alter their muscle mass, decrease fat mass, increase their speed, and/or improve their recovery.

“A rugby player’s eating plan should consist of a balanced variety of foods predominately with enough carbohydrate-rich foods (bread, cereal, rice, pasta, potato, fruit and smoothies) as a primary energy source as well as protein (lean meat, chicken, fish etc) to help build muscle.

“Each player’s diet should contain limited amounts of animal fats and harmful trans-fatty acids,” says Meltzer. Food choice and food preparation is important which is why it’s geared so that the emphasis is on variety with the option of a fish, chicken or meat dish with every meal, accompanied by a variety of pasta and alternative carbohydrate-rich dishes and a help-yourself salad and sandwich bar with separate components and condiments like dressings, chilli, parmesan, etc.

“I’ve been involved with the menus for sports players for 15 years. As there’s no chef that tours with the team, we work on a cycle menu which is provided, along with food preparation guidelines, to the chefs at hotels where the players stay. In creating the menus, I’ve had to bear in mind performance requirements, travel and match schedules, food availability internationally as well as individual food preferences.”

Psychological, social and cultural factors may also impact on personal food choice. In order for players to make sustainable changes and comply with their diets, menu changes are systematically introduced over time. “It is important to recognize that nutrition is a process and sudden menu changes can be counter-productive.

“As they are health-conscious professional sportsmen, many of the players may have been through a concise nutrition briefing which is why we cater for their individual needs through buffet-style meals that allow them to build themselves their own salads, sandwiches, etc. The quantity selected varies according to their goals, so if a player wishes to manipulate his weight or body composition, he will be vigilant about the quantities selected as well as timing of meals and snacks.”

A player’s position on the field also affects his choice of diet, for example a prop may eat more protein, and a wing more carbohydrates. The total energy and therefore quantity of food may also vary considerably between players. For example, a lock weighing 115kg may need to eat 150g of extra chicken, fish or lean meat a day, plus another five slices of bread (or equivalent) and two fruits compared to a wing weighing 90kg.

Bodies use glycogen stored in the muscles to provide the energy needed for exercise, and the body makes the glycogen by breaking down the carbohydrates eaten. For example, an 80kg player would require 6-8g carbohydrate/kg, 2-3g protein/kg and 1.5g fat/kg which means a daily dose of 480-640g carbohydrates, 160-240g protein and 120g fat per day.

When dealing with high energy needs, recovery is incredibly important. So for the Springbok rugby players to achieve this they need to have frequent meals with in-between top-up snacks. 

“In the team room, freshness is of the utmost importance along with constant replenishment of snacks and liquids. I ensure there is always fresh fruit, breads with spreads, low-fat yoghurts and cheeses and lean meats as well as plenty of water and sports drinks.

“There are a few strict guidelines that the players have to adhere to: No full-cream milk, cream, croissants, pastry, bacon, fatty meats, fries, creamy sauces and high-fat snacks. Fat reduction in food preparation is strict – no deep-fried, fried or sauted food, limited oil and zero alcohol,” she adds.

“As far as treats are concerned, examples of weekly escape options other than the regular fruit salad, pancake and low-fat frozen yoghurt, include baked puddings and low-fat custard, ice-cream and chocolate sauce, brownies and strudels filled with fruit.” 

The menu needs to be manipulated around kick-off times to encourage players to keep to high-carbohydrate, easily-digestible and light foods in the meal just before the match. “The timing of meals is crucial, making allowance for both training and recovery. There shouldn’t be any stress around food.Fuel-rich snacks, which need to be taken within 30 minutes after a training session, are readily available to help prevent hunger or overeating at the next meal,” says Neels Liebel, SA Rugby’s conditioning coach.

On match-day, with a kick-off at 15h00, the players will have a top-up meal at 13h45 with sandwiches, pancakes, flapjacks, banana bread, low-fat yoghurts accompanied by smoothies, sports and non-iced drinks. Post match at just after 16h30, an array of sandwiches, pasta salads, chicken drumsticks, drinking yoghurts, energy bars, fresh fruit and sports drinks will be consumed.

One of the Springbok squad’s differentiators is the team’s insistence on a weekly mid-week braai. For braais the players have steak, lamb, chicken and fish options, with varying themes like a Portuguese/Spanish-style feast consisting of beef espatadas, whole fresh Portuguese-style sardines and peri-peri spatch-cocked chicken or a local South African theme with braaied kabeljou, rump steak, lean lamb chops with jacket potatoes and a tomato/onion smoor.

“High-carbohydrate eating strategies, such as fuelling up in the days before a match or consuming the carbohydrates in a sports drink during a match and practice, enhance performance,” says Liebel. “They may allow them to run further and faster in the second half as well as make fewer mistakes in skill and judgment.”

Re-fuelling is an important part of recovery between matches. After the match, the players know the significance of consuming a mix of carbohydrates (with a high glycemic index as these are absorbed quickly) and lean protein. Both food and liquids need to be taken within half an hour after the game. However, there are individual differences with some players experiencing a dampening of appetite post exercise and preferring only liquids.

Fluid is provided at all meals and snack times and bottled water is available from the team room and hotel rooms. The daily budget for players on tour is three litres of water, 1-1.5 litres liquid energy supplement. Besides being important for hydration, and even for immune function, fluid can also be a practical source of nutrients such as carbohydrate (and protein if needed) and electrolytes. Players are encouraged to develop their own fluid plan, as heavier players may require more, and in hot or humid weather conditions all players should drink more. 

“We encourage the players to develop a fluid intake plan where they familiarize themselves with their individual preferences as well as environmental conditions which means drinking 250-500ml liquids before a game and using all opportunities during half and injury time to supplement this, also being aware of replacing fluid in the recovery period. Sports drinks provide an ideal balance of fluid and carbohydrate for refueling and rehydrate which is another pro-active nutrition strategy for rugby,” says Liebel.

Alcohol consumption 24 hours before a game is forbidden, and for 24 hours after if there are any injuries as alcohol has a vasodilatory effect, which can increase bleeding and swelling slowing recovery of damaged soft tissue and rehabilitation from injury. Alcohol also interferes with the recovery of the body’s carbohydrate stores, and acts as a diuretic, so delaying rehydration.

Supplements and vitamins are purely an individual choice.

While nutrition alone cannot take credit for that remarkable improvement that turns a rugby player into a Springbok, it definitely has a role in keeping the body working at its best.