Presenting a nutritional gameplan for rugby players Optimal nutrition for performance on the rugby fi eld

There are various factors that play a role in sports performance, such as genetics, training, skills, rest, mental attitude and good nutrition. Nutrition is a controllable factor that plays an important role on the health of an individual as well performance. The most important role of nutrition in sport is to supply fuel for energy as well as essential nutrients and fluid.

A well-balanced diet The first nutritional requirement for every sportsman, whatever their level of ability, is a well-balanced diet that supplies the right amounts of energy and essential nutrients. It is important to enjoy a variety of foods as different foods provide our bodies with different nutrients.

Nutrition and Fuel for Sport Fuel up on carbohydrate Carbohydrate-rich foods play a vital role in sports performance, as carbohydrate is the most important fuel for exercising muscles. All carbohydrate, once digested is converted into blood glucose to be used as fuel, or stored as glycogen in the liver and muscles for later use.

The total amount of carbohydrate that your body can store as glycogen is minimal. Regular exercise rapidly depletes these stores, so they need to be continually replenished from the carbohydrate in your diet, and obviously the more exercise you do the greater your dietary carbohydrate needs will be. Diets low in carbohydrate can lead to lack of energy, fatigue, loss of concentration (your brain relies on glucose to function properly), and delayed recovery. Low carbohydrate stores can also cause your body to start breaking down muscle protein for fuel, which may result in loss of lean muscle mass and therefore strength.

1 For this reason, carbohydrate-rich foods should form the basis of most of your meals and snacks. Carbohydrate-rich foods include cereals, bread, potatoes, grains (e.g. rice, barley), , mieliemeal, fruit, dairy products, starchy vegetables (e.g. corn, peas, butternut), sports-specific products (e.g. sports drinks, energy bars, gels) and sugar.

Requirements: A rugby player’s carbohydrate requirements depend on his training programme (i.e. the more time is spent training the higher his energy expenditure will be). Players training for 6-10 hours per week will require 5-7g carbohydrate per kg body weight. Those training for 10hrs + will need 7-9g/kg body weight.

Example: A 90kg player who trains for 6-10 hours a week will need 450-630g carbohydrate per day.

Sample meal plan to meet his requirements:

Breakfast 2 cups breakfast cereal/porridge or 4 weetbix or 4 slices bread 60g 250ml low-fat milk or maas 12g 3 tsp sugar or 1tbsp jam 15g 250ml fruit juice 30g Snack 1 apple 15g 1 muffin or 2 slices bread 30g Lunch 4 slices bread + lean meat + 60g 300ml flavoured milk or Milo 25g 250ml fruit juice 30g Snack 1 banana 15g 1 fruit bun 15g Training 1000ml sports drink 60g Supper 3 cups pasta/rice or 3 medium potatoes 75g Meat/chicken/fish 0g 1 cup vegetables 10g 250ml fruit juice 30g Bedtime 1 fruit 30g snack 1 cup milk with milo 50g Total = 562g (6.2g carbohydrate per kg body weight)

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Tips for boosting carbohydrate intake (without the fat): • Eat regular meals and snacks throughout the day and base them on carbohydrate-rich foods. • Every plate of food should contain at least 50% carbohydrate-rich foods. • Include starchy vegetables with your meals e.g. peas, corn, butternut. • Eat at least 3 fruit portions daily. • Include dairy products as snacks. • Choose oven-baked chips instead of deep-fried chips. • Eat a bread roll or sandwich instead of a pie. • Compact sources of carbohydrate can help a player meet his requirements e.g. sports drinks, fruit juice, jam, , honey, sugar, meal replacement drinks. However, these shouldn’t be their main source of carbohydrate as they are low in vitamins, minerals and fibre.

Some examples of foods containing 30g of carbohydrate: • 2 slices of bread • 3 rice cakes • 6 provitas • 1 cup cereal or cooked porridge • 2 weetbix • 1 cup cooked rice/pasta/mieliemeal/couscous/samp • 1 medium muffin • 1-2 cereal bars (check labels) • 1 cup baked beans • 1 cup peas/butternut/corn • 2 medium potatoes/sweet potato or 1 cup mashed • 2 medium pieces of fruit • 1 cup chopped or tinned fruit • 2 tbsp raisins • 250ml fruit juice • 500ml low-fat or skim milk • 175ml fruit yoghurt • 2 tbsp sugar/jam/syrup/honey • 10 jelly babies • 4 marshmallows • 1 sports bar (check labels) • 250ml liquid meal supplement (e.g Nutren Activ, Ensure) • 500ml sports drink • 300ml cola or soft drink or cordial

3 Watch out for fat Fat has many important roles in the human body – it supplies energy, helps provide insulation, protects our organs, ensures the proper functioning of certain hormones, provides essential fatty acids, and assists in the absorption of fat-soluble vitamins. However, although fat is a very concentrated source of energy (it contains twice the amount of calories as protein and carbohydrate) it is not a readily available source of energy during exercise. Furthermore, dietary fat is easily stored as fat in the body, and excess body fat can be detrimental to performance as it is simply additional dead weight that needs to be carried around. For certain positions (e.g. lock or prop) a bit of extra body fat can be advantageous as it will protect their organs.

Food sources There are different types of fats i.e. saturated, mono- and poly-unsaturated fats. All these fats are equally high in calories and are easily stored as body fat. A high saturated fat intake has been linked with high blood cholesterol levels, so should be limited. It is better to give preference to healthier mono- and poly-unsaturated fats. • Foods high in saturated fat: fatty meat, chicken skin, full cream dairy products, butter, cream, lard, ghee, commercial cakes, biscuits and take-aways. • Foods rich in mono- and polyunsaturated fats: , canola oil, avocado pear, nuts, seeds, peanut butter, oily fish. So how much fat should an athlete eat? For most athletes, cutting back fats and oils to less than 30% of total energy intake is recommended. For those trying to lose body fat it may be necessary to limit your intake to even lower (15-25% of total energy intake).

Hints for eating less fats and oils • Choose lean cuts of meat and remove any excess fat. Remove the skin from chicken before cooking. • Use low-fat or fat-free dairy products. Choose lower fat varieties of e.g. cottage cheese. • Avoid doubling up on fats. Choose between peanut butter, margarine, avocado pear or as spreads on bread (these are all high in fat so only choose one at a time). • Limit both high fat foods and added fats. Examples of high fat foods include chips, pies, cheese, biscuits, cakes, processed meats like polony and viennas, chocolates, pastries, and takeaways. • Use low-fat cooking methods. Avoid frying or deep-frying foods in loads of oil, rather grill, bake, steam, or stir-fry your food. • Read food labels. Look for foods that contain less than 3g fat per 100g (but definitely less than 10g fat per 100g). If you are looking at per portion, make sure it has less than 5g fat per portion.

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What about protein? Protein is required by the body to provide amino acids which are involved in the synthesis of muscle tissue, hormones, enzymes, antibodies and haemoglobin. In athletes, protein is needed for strength, to build and maintain muscle, to optimize immune function, to enhance recovery, and to assist in growth and development in younger athletes.

How much protein do you need? Research has shown that strength and endurance athletes, as well as growing athletes, have increased protein requirements. However, the average South African easily consumes more than 150% of the recommended dietary intake of protein. It is very easy to meet protein requirements by following a well-balanced diet. The high food intake of most athletes ensures that these increased requirements are usually met.

Group Protein e.g. protein requirements (g/kg requirements for a body weight) 70kg athlete

Sedentary 0.8 56 ‘Regular exercise’ 1 70 Endurance athletes 1.2 – 1.4 84 - 98 Elite male endurance 1.6 112 Power sports (e.g. rugby) 1.4 – 1.7 98 - 119 Strength athletes (early training) 1.5 – 1.7 112 - 127 Strength athletes (steady-state/ regular 1.0 – 1.2 70 - 84 training) Adolescent/growing athlete 1.5 – 2.0 105 - 140 Estimated upper requirement 2.0 140

5 Can you eat too much protein? Many athletes intentionally consume protein in excess of recommendations (> 2-3g protein/kg body weight per day), in the belief that this will enhance muscle gain. However, extra protein does not result in bulging muscles. Your muscles can only use a limited amount of protein (2g per kg body weight per day). Any excess will be used as fuel if there is too little carbohydrate available (however it is not used very efficiently) or it will be converted and stored as fat. Very high intakes of protein may also promote calcium loss from bones, accelerate the progression of pre-existing kidney disease, contribute to gout and arthritis, and potentially lead to dehydration. Protein-rich foods are also generally expensive (especially protein supplements) and animal proteins can result in an unhealthy intake of saturated fat. The main concern is that excessive focus on high protein foods may displace other valuable foods (e.g. fruit and vegetables) or other important nutrients such as carbohydrate and fibre from the diet.

Can you have too little protein? Although most athletes eat more protein than is required to meet their needs, there are some who may be at risk of eating too little protein. These include: • Those on low energy diets trying to lose body weight or fat • ‘Picky eaters’ or those restricting dietary variety (e.g. people with allergies or intolerances) • Vegetarians with poorly constructed eating plans • Fad dieters or people with eating disorders

Inadequate intake of protein can cause loss of muscle mass, slow recovery and compromised immune function – all of which can compromise exercise performance. A dietician can help an athlete to design an eating plan that meets needs for protein, carbohydrate and all other nutrients within the desired energy budget.

Which are the best foods to provide protein? Most people choose meat, poultry, fish and eggs to obtain protein. Don’t forget that foods such as dairy products, legumes, lentils, nuts, seeds, bread, breakfast cereals, rice and pasta, contribute significant amounts of protein to the overall diet. Common foods and mixed dishes (e.g. custard, meat or cheese sandwiches, or pasta dishes) are also made up of these basic ingredients. Mixing and matching foods is a good way to team up protein, carbohydrate and other nutrients. It is important to include a variety of different protein sources and distribute them throughout the day.

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The following table shows the protein content of certain foods (each serve contains 10g protein):

35g cooked lean beef, pork, or lamb 250ml liquid meal replacement 40g cooked skinless chicken 2/3 cup cooked lentils 50g grilled or tinned fish ½ cup cooked soya beans 2 tbsp cooked mince ¾ cup baked beans or kidney beans 2 small eggs 4 slices wholegrain bread 30g reduced fat cheese 3 cups breakfast cereal 4tbsp cottage cheese 2 cups cooked pasta 300ml low-fat milk 3 cups cooked rice 200ml low-fat yoghurt ¾ cup soya mince

Are protein supplements useful? In most cases athletes can obtain all the protein they require from a well-balanced mixed diet. Many supplement manufacturers make unsubstantiated claims regarding their products, and there is no scientific evidence that protein supplements offer any advantage over everyday protein-rich foods. In fact, most dietary sources of protein also supply various other nutrients like carbohydrate, vitamins, minerals and anti-oxidants, whereas protein supplements tend to provide very large amounts of protein and little other nutrients. Protein supplements are also very expensive for what they contain.

7 Sample meal plan showing food choices required to meet protein requirements for a 90kg player (this is the same meal plan previously shown to meet his carbohydrate requirements):

Quantity of food required to provide high carbohydrate Amount of and protein needs for a 70kg athlete protein (g) Breakfast 2 cups breakfast cereal/porridge or 4 weetbix or 4 slices bread 10 250ml low-fat milk or maas 8 3 tsp sugar or 1tbsp jam 0 250ml fruit juice 2 Snack 1 banana 2 1 muffin or 2 slices bread with peanut butter 14 Lunch 4 slices bread + lean meat + salad 30 300ml flavoured milk or Milo 13 250ml fruit juice 2 Snack 1 fruit bun 6 1 piece fruit 1 During 1000ml sports drink 0 training Dinner 3 cups pasta/rice or 3 medium potatoes 18 120g Meat/chicken/fish 32 1 cup vegetables 4 250ml fruit juice 2 Snack 1 cup milk with milo 10 1 fruit 2 Analysis 156g 1.7g/kg body weight

Micronutrients (vitamins and minerals) Vitamins and minerals are required by the body for various chemical reactions. They cannot be manufactured by the body so need to be consumed daily. Vitamins and minerals do not provide energy, but certain ones are involved in energy metabolism. These include B-complex vitamins, magnesium, copper, zinc, chromium and iron. Although athletes have an increased need for these micronutrients, they are easily met with their higher food intake. Players will be able to meet their daily requirements for all micronutrients, as long as they are consuming an appropriate energy intake, and they are eating a variety of foods including wholegrains, fruits, vegetables and animal products.

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Vitamins and minerals needed for energy metabolism and their food sources:

Vitamin B1 (thiamin) Wholegrain breads & cereals, meat, chicken, fish, milk, legumes, nuts, green veg, fortified cereals, yeast Vitamin B2 (riboflavin) Dairy products, red meat, fish, poultry, eggs, green veg Vitamin B3 Meat, poultry, fish, wholegrains, nuts, legumes, eggs (niacin) Vitamin B6 (pyridoxine) Meat, poultry, fish, eggs, wholegrains, nuts, potatoes, sweet potatoes, soya beans Pantothenic acid Meat, liver, egg yolk, dried fruit, nuts, wholegrains, legumes Biotin Liver, red meat, egg yolk, nuts, legumes, peanut butter Vitamin B12 Animal foods – meat, fish, poultry, organ meats, eggs, milk (cyanocobalamin) Magnesium Wholegrains, nuts, legumes, milk, sesame seeds, dried figs, green leafy veg Iron Organ meat, meat, egg yolk, dried fruit, fortified cereals, dark green leafy veg Zinc Oysters, red meat, dark meat of chicken, peanuts, sunflower seeds, wholegrains, legumes Copper Organ meats, shellfish, nuts, seeds, mushrooms, cocoa Chromium Red meat, liver, egg yolk, seafood, wholegrains, molasses

Competition day nutrition The pre-game meal The goals of the pre-event meal are to: • Top-up muscle and liver glycogen stores • Top-up fluid levels • Keep the gastrointestinal system feeling comfortable (prevent gastric upset) • Boost confidence and give the player a psychological edge

9 The pre-game meal should be: • High in carbohydrate to top up glycogen stores • Low in fat so that it empties as quickly as possible from the stomach (food remaining in the stomach when exercise begins may cause discomfort) • Moderate in protein • Sufficient in fluid – sip on 500ml during the 2 hours prior to the game to ensure optimal hydration

Timing of the pre-game meal: • The final large meal before a game should be eaten 3-4 hours before • A smaller snack can be eaten 1-2 hours before the game

Pre-race meal ideas: • Baked beans on toast • Cereal or porridge with low fat milk • Toast or bread with banana, jam, honey or peanut butter • Roll/sandwich with lean meat (tuna, chicken) • Baked potato with low fat cheese, tuna, baked beans • Pasta with low-fat sauce • Pasta or rice salad • Samp and beans • Muffins/crumpets/pancakes with jam/honey/syrup • Meal replacement drinks (e.g. Ensure, Nutren Active, Nutren Optimum) • Fruit smoothies

Pre-race snacks: • Bread or toast with jam • Cereal bars • Low fat yoghurt, drinking yoghurt or maas • Fresh or dried fruit • Fruit bars • Fruit bun, banana bread • Sports bars, sports gels • Meal replacement drinks • Sports drinks

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During the game Carbohydrate and fluid should be ingested during a game. This is necessary to maintain blood glucose levels and ensure adequate hydration without causing any discomfort in the gut. Players should aim to drink at every opportunity during a game, especially in hot conditions. Make use of injury time, penalties, half-time etc. to drink. Sports drinks containing carbohydrate provide both fluid and energy, so can be very useful to keep hydrated and help delay fatigue.

Sports drinks Sports drinks replace fluid, carbohydrate and sodium. Look for a sports drink with a concentration of 3-8g carbohydrate per 100ml. A drink with more than 10g carbohydrate per 100g can cause gastrointestinal upsets. A drink containing sodium is also recommended.

DIY sports drinks • 200ml squash + 800ml water + 1 large pinch of salt • 40-80g (± 4 tablespoons) sugar + 1 litre water + 1 large pinch of salt + low- calorie squash for flavouring (optional) • 500ml unsweetened fruit juice + 500ml water + 1 large pinch of salt

After the game After the game it is essential to replace fluid and carbohydrate stores in order to recover properly. Refueling must begin as soon after the game as possible to ensure that glycogen replacement happens at maximal rate.

Tips for optimal recovery: 1 Aim for 1g carbohydrate per kg body weight within the first 2 hours, and start within the first 30 minutes after the game. 2 Adding a small amount of protein will stimulate carbohydrate storage and muscle repair. 3 Include fluids in order to rehydrate. 4 Avoid alcohol immediately after the game as it can delay recovery due to an increase in inflammation and swelling. Make sure players are properly rehydrated before consuming any alcohol. 5 Coaches or team managers may want to organize drinks and snacks for their players so that they recover optimally after a game. 6 It is also recommended that players use these recovery strategies after training sessions – especially after very intense sessions or if they are doing more than one session a day.

11 The following snacks are examples that provide sufficient carbohydrate to optimize recovery: Some examples that provide 60-80g carbohydrate: • 200ml drinking yoghurt + jam sandwich • 175ml fruit yoghurt + cereal bar + 250ml fruit juice • 200ml flavoured milk + cereal bar + 1 banana • 750-1000ml of sports drink • 500ml meal replacement drink + 1 banana • Energy bar + 500ml sports drink

Fluid and hydration Regular ingestion of fluids is essential for optimal performance. Dehydration can result in impaired heat regulation in your body, increased body temperature, elevated heart rate, increased perceived exertion, more fatigue, reduced mental function and concentration, stomach discomfort – all of which can result in poor performance. Signs of dehydration are: headache, fatigue, loss of appetite, flushed skin, light-headedness, dry mouth and eyes, dim vision, numb skin, muscle spasms and delirium.

Fluid losses are affected by various factors: genetics, body size, fitness levels, environment, and exercise intensity. For this reason fluid requirements vary between individuals and exercise situations.

Tips for keeping hydrated: • Begin each training session in fluid balance. This means players need to drink regularly on a day-to-day basis. They should drink with all meals and snacks, and carry a water bottle around wherever they go. • Begin drinking early in the exercise session and continue to drink small amounts regularly. Make use of every opportunity to drink (e.g. stoppages, injury time). • Sports drinks or water are the best options for fluid replacement during exercise. Sports drinks will help to replace fluid, carbohydrate and sodium losses during longer sessions and games, especially when sweat losses are high. • Make sure drinks are readily available on the side of the field – i.e. not inside togbags. • Ensure drinks are cool and palatable • Drink fluids after sessions to aid recovery.

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Tip for coaches: Create a supportive environment by incorporating drink opportunities during training sessions, make sure cool, palatable drinks are available during training and games, and encourage players to bring suitable fluids or a drinking bottle to training.

Can you ever drink too much? Overhydration can occur with serious consequences. However, it usually occurs in ultra-endurance events lasting longer than four hours. Slower athletes, overzealous with their fluid consumption are especially at risk. Avoid overhydration by drinking according to thirst and monitor weight – weighing more after training than before is a sign of developing water intoxication.

Traveling tips It is vital to make sure that your players eat correctly when traveling. To ensure this you can discourage them from eating junk on a trip, encourage them to take healthy snacks with them, and make sure that you plan all meals ahead of time.

These are some healthy snacks that are easy to pack • Fresh fruit • Dried fruit • Fruit bars • Cereal bars • Energy bars • Fruit juices • Breakfast cereal

13 • Sandwiches • Fruit buns • Muffins • Provitas • Yoghurt, flavoured milk • Meal replacement drinks

Examples of nutritious meals to plan when away from home: • Wholegrain sandwiches/rolls/wraps/pita with lean meat, chicken, fish, boiled egg, or low fat cheese and salad • Pasta dishes with lean meat sauce e.g. mince, tomato-based sauce, chicken, tuna, not too much cheese • Rice, baked potatoes or mieliemeal with lean meat, grilled fish or skinless chicken with vegetables or salad • Pizza with lots of veggies (e.g. mushroom, peppers, onion), lean meat (e.g. chicken, ham), and less cheese • Rice or pasta with chicken, tuna or ham, and corn, peas or other vegetables. • Fruit-based desserts

Sometimes it is difficult to avoid getting takeaways or for your players when away from home – these are some better choices to make: • To increase carbohydrates: ᵒ Order extra rice, potatoes, pasta, veggies, side salad, rolls/bread, fruit juice • To decrease fat content: ᵒ Choose grilled (e.g. Nandos) not fried (e.g. KFC) ᵒ Leave the chips or opt for a smaller portion ᵒ Choose , tomato sauce, , , tabasco, BBQ/monkeygland sauce, instead of cheese sauce, mayonnaise, butter sauce, caesar dressing, sour cream ᵒ Choose tomato or vegetable based (e.g. napoletana, primavera) pasta dishes instead of creamy or cheesy ones (e.g. alfredo, lasagna) ᵒ Chicken burger with BBQ sauce plus a side salad rather than cheese & bacon burger plus chips

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Sports supplements Athletes are always looking for that magic ingredient that will give them a competitive edge and help them achieve their best. This makes sports supplements very appealing to them as they often claim to increase muscle mass or lean body mass, promote fat- burning, improve strength, or increase endurance.

Classification of supplements • Group A: Supplements that have scientifically been proven to enhance performance • Group B: Supplements that lack substantial proof • Group C: Banned supplements

Group A • Carbohydrate drinks (e.g Energade, Powerade, Game) • Sports bars (e.g. PVM, Power Bars) • Gels (e.g. Whasp, GU, Powergel) • Liquid meal replacements (e.g. Nutren Activ, Ensure, Fusion) • Vitamins, minerals and anti-oxidants • Caffeine • Creatine (not recommended for athletes younger than 18 years of age)

When used in the correct way, and specific to the individual and the sport, these can play an important role in enhancing performance

Group B This group includes supplements currently lacking substantial proof of beneficial effects, or have no proof. Examples of these include: • Gingko biloba • Ginseng • Coenzyme Q10 • BCAA • Bee pollen • Glutamine • Arginine

15 • Colostrum • CLA • Cytochrome C • Spirulina • Echinacea • Carnitine • Chromium picolinate • Nitric oxide stimulators • Vitamin B12 injections • Pyruvate • Inosine

Group C: These supplements are banned by the IOC and WADA or provide high risk of producing a positive doping outcome. Examples include: • Testosterone precursors – e.g. Androstenedione, DHEA, herbal testosterone (tribulus terristris) • Nandrolone precursors - e.g. 19-norandrostenedione, 19-norandrostenediol • Stimulants – e.g. Ephedrine (Ma Huang), ephedra, strychnine

The sports supplement industry The use of sports supplements is extremely widespread and most athletes believe supplements are an essential component of sports success. This is largely due to enthusiastic marketing done by the supplement companies. They often make persuasive advertising claims, use scientific research that is exaggerated or used selectively, or use testimonials from well-known athletes, in order to sell their product. Their products are often very expensive and little is known about their long-term safety.

The World Anti-Doping Agency (WADA) has stated: “Most supplement manufacturers make claims about their products that are not backed by valid scientific research, and they rarely advise the consumer about potential adverse effects. The supplement industry is a money-making venture and athletes should get proper help to distinguish marketing strategies from reality”

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Regulation of supplements There is no governing body to control or regulate the production, distribution or marketing of sports supplements. This means that supplements can be marketed with very little control over the claims and messages they provide, and many companies take full advantage of this. Therefore there is no way to ensure the safety or efficacy of sports supplements.

Possible contamination Contaminants, particularly anabolic steroids and other prohibited stimulants, have been found in many different supplements. This means that the use of a sports supplement by an athlete has the potential to result in a positive doping test.

A study done by the International Olympic Committee in 2001, found that out of 634 over-the-counter supplements from 13 different countries, 94 (15%) contained banned substances in quantities that would result in a positive doping test (the majority of the substances were pro-hormones of steroids, nandrolone and testosterone). A further 10% of samples returned borderline results for various unlabelled substances. It was also been found that some products did not contain certain ingredients that were labelled on the product.

A similar study done in Bloemfontein in 2004, found that of 30 products, 40% contained banned substances, and 7% were mislabeled.

This makes it the athlete’s responsibility to be aware of what they are ingesting, and both national and international sporting bodies have made it quite clear that athletes will be held liable for any substance found in their urine or blood.

Displacement of priorities In reality, sports supplements make such a small contribution to sports performance. Many athletes put so much effort into finding a supplement in order to enhance their performance that they forget about the role of training, skills, equipment, adequate sleep and rest, good nutrition, and a positive mental attitude which have a much larger impact on improving sports performance.

Sports supplements and young athletes Young athletes are uniquely vulnerable to the lure of supplements. This is due to increased pressure put on them to succeed on the sports field. They are also often looking for a ‘quick-fix’ rather than putting in the hard work, and they are attracted by the emotive claims made by the manufacturers. The problem is that very little research has been done on the long-term side effects or safety in athletes younger than 18 years of age. There is also a concern that the use of supplements by young athletes will create an ‘entry point’ to more serious compounds e.g. prohibited drugs.

17 What about Creatine? Creatine supplements have become very popular in sports like rugby over the past 15 years. Creatine is a naturally occurring compound found in meat, fish and chicken. It is also produced by our body and stored in our muscles for use. Within the muscle, creatine phosphate performs a number of important functions related to fuel supply. It’s best known role is to regenerate ATP which is the most important fuel source for short sprints or bouts of high-intensity exercise lasting for 5-10 seconds. Research has shown that creatine supplementation can enhance performance of exercise involving repeated sprints or bouts of high intensity exercise, separated by short recovery intervals (e.g. weight training, team sports).

However, there are concerns regarding creatine supplementation. • The long-term consequences of creatine use or the effect of overdosing is unknown. • There have been anecdotal reports of an increased risk of muscle cramps, strains and tears • There is concern regarding kidney complications. • There is also no data on the effects of creatine supplementation on other organs that store creatine (i.e. heart, liver, brain). • Supplements have a high risk of being mislabeled or contaminated with banned substances • Safety has not been determined for athletes younger than 18 years

Creatine supplementation may benefit the performance of some rugby players, however 30% of people are ‘non-responders’. Before considering supplementation with creatine it is important to seek advice from a sports doctor or dietician regarding the correct doses and protocol to follow (the doses recommended by many manufacturers is very high compared to the current recommendations). Creatine supplementation is NOT recommended for anybody under the age of 18.

It is also important to realize that there are potential adverse effects when taking any supplement and further research does need to be done. There are also many other factors that will produce much larger performance gains than any supplement. These include optimal training, sufficient rest and sleep, good nutrition, the right equipment, and the correct mental attitude. Any player will improve his performance by working hard on these basics instead of relying on a ‘quick fix’ that most probably doesn’t work or has potential adverse effects.

Rowena Curr RD(SA) Photographs courtesy Registered Dietician of Gerhard Duraan / [email protected] Juiced Photo Tel: 082 4257234

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Discovery Health 155 West Street Sandton 0860 99 88 77 or 083 123 88 77 www.discovery.co.za