All about rugby nutrition
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While Sri Lanka gets ready to take rugby to the next level, there is concern about the ‘long term player development’. Concern of LTPD in Sri Lanka is about age group rugby which is in the hands of schools. Junior Rugby for the development of skills and has to be seriously looked at while encouraging competition. Competition is as kids grow up from one age group to another.
Unfortunately we find at junior rugby a piece of metal being a point for a topic of controversy. What is needed in the rugby culture is to make makes the sport so fun to participate in. In the midst it is about fuelling active kids in more sense than one. Fueling in one hand is about the skills, the core values of rugby, leading to competition. More times you would forget these aspects and go for win at all ends even if it means playing an injured.
These are areas that have been spoken of over and over and it is now for the CEO designate SLRFU, Priyantha Ekanayake to forge a plan for ‘age game’ ruby to be in place as he will look into development and the liaison with schools. Leaving at his point I want to talk of another aspect of fueling a key need for a junior rugby player. This is a must to be included in the plan with experts around.
Often neglected aspect is fueling for physical development – food and fluids. Sports Dieticians Australia has a number of publications on fuelling the kids for physical activity. We are talking about getting ready with carbohydrate for energy, protein for growth and development, staying hydrated and getting set for the game. It is about the day before a game, game day, on the field, during the game after the game the night after a day of playing. Rugby is a contact and for junior players to eat and drink well to feel great and perform at their best cannot be over emphasized.
Parents and coaches frequently ask “what are the best foods and drinks for kids to have”. Just as often as they love to feed on the various commercially promoted by builders they should also seek the necessary expert advice which has to be looked at on an individual player basis.
Locally opinions are expressed about what is best practice in feeding and hydrating the champions of the future. But they may be harmful. The nutrition needs of children are individual and vary throughout their development.
Almost always overlooked during junior games is the lack of basic facilities while at some venues there are no toilet facilities leave a side a place to eat and rest. It is important for the junior Rugby player to eat well every day – not just on game days or before a carnival. There is probably no other nutrient that has captured the attention of athletes more than protein. Rugby players have protein needs higher than their sedentary counterparts.
Fuelling is a key need in junior rugby
“The most important nutrition tip that I was given during my Rugby career is to have 5-6 smaller meals rather than 3 big meals a day and stay well hydrated. A good tip I learnt is that milk can help re-fuel, repair and re-hydrate, all in one.” says David Pocock.
Managing fluid intake is just as important as food intake for the health and performance of junior Rugby players. Children can overheat and dehydrate quickly as they are not able to regulate their body temperature as well as adults. Children are generally not very motivated to follow good hydration strategies, therefore it becomes the responsibility of parents and coaches to help them stay well hydrated.
Be aware that hot, humid conditions as in Sri Lanka. Hydration is before during and after. It is important that active children start drinking well before they get to training or their event. Preparation needs to begin in the hours prior, by sipping ‘mouthfuls often’ throughout the day at school and home.
Children should always have their own water bottle handy to sip from, and drink breaks should be scheduled during training and games to allow for regular access to fluid.
The day before a big sporting event requires extra effort to ensure adequate carbohydrate is eaten and fluid intake has been sufficient to ensure a good state of hydration. The focus for meals and snacks over the day should be ‘fuel foods’ and fluids, with a reduction in filling high fat foods during this period.
The aim of breakfast on game day is to provide some carbohydrate and fluid to top up stores, after what is often 12 hours without food overnight, and to prevent hunger before and during the game. The field It is a good idea to be prepared by packing your own supplies of food and drinks. After the game the most important nutrition tip is getting fuel on board within a 30 minute window and is crucial for maximizing recovery.
- The night after a day of Rugby–
Coping with tired, hungry junior Rugby Union players at the end of a long day can be challenging for any parent. The temptation to line up at a fast food outlet can be great but has to be considered whether it is the best. “I think being more connected to the land and the food that we eat is very important. You definitely appreciate food a lot more when you have spent time growing and is enjoyable”. – David Pocock.
This is a limited write which would be useful to getting more from the junior with help from experts. It is not about expensive supplement and commercial products but working on a plan.
Vimal Perera is a former Rugby Referee, coach and Accredited Referees Evaluator IRB