Performance in sport is directly dependent on a solid foundation of sound nutritional principles and although these cannot be covered in this one article the realisation of this crucial fact, will give you the best chance of success.

HERE ARE TWO VITAL BASE POINT QUESTIONS

QUESTION:      What is the basis to a great performance?

ANSWER:         Energy.

QUESTION:      Where do we get energy from?

ANSWER:         From the nutrients we take in. (The types of food we eat).

It is important to realise that not only do different foods yield fluctuating levels of energy, but that there are three energy systems that are used by the body.

THE SYSTEMS ARE:

1.The phosphagen system or atp-pc system –

maximum effort-lasting from 1-30 seconds maximum. This system is anaerobic and the primary energy source is creatine phosphate. Solution for loading safely is creatine monohydrate.

2.The lactate system –

high intensity effort(just below max effort) – lasting 30 seconds to 3 minutes maximum. This system is anaerobic and the primary source of energy is glycogen.  Solution for loading is  high clean carbohydrate,  low fat intake.

3.The aerobic system –

low intensity long duration with minimum effort. This system is aerobic as its name implies, with its energy source being carbohydrates and fats.

When toping up the sporting “fuel tanks” careful consideration must be given to what type of energy is required for the sport concerned and where to obtain this energy.

Rugby is a high intensity, fast moving game requiring maximum effort over a 80 minute period. Therefore, close attention has to be paid to the phosphagen and lactate systems in order to ensure that the players can generate the greatest amount of speed and power repetitively.

Fitness without sustenance is like going to war with guns and no bullets!

Yes, it is as daft as that.

Don’t send your team to certain defeat, but rather arm them with the knowledge (ammunition) that they need to perform.

WATER is the most vital nutrient often over looked and the result is a below par performance, fatigue and a defeated athlete.

THE IMPACT OF DEHYDRATION

Dehydration by a mere 1% can result in up to a 7% drop in performance. At 4%, there can be a loss of a colossal 30% in deliverance.

Muscle is up to 70% water and therefore limited water equals a limited performance.

Quality hydration is critical to your outcomes, so it is important to know what to drink and when. The last electrolyte drink should be 3 hours before game and while playing just use plain water except where conditions dictate otherwise.

Sodium and sucrose intake at the wrong time will just result in muscle osmosis and or large amounts of fluid sloshing about the gut.

Meal timing is equally as important as this too will affect performance.

Alcohol: Limit use of alcohol or do not use at all. Any one can drink, but not any one can win.

Alcohol is a mild diuretic and depletes electrolytes, as well as certain vitamins, particularly the B vitamins. My personal opinion is that alcohol just does not have a place in a professional athletes closet, but that will depend on the players commitment to himself and his team mates.

In conclusion, don’t waste your time trying to perform on low octane fuels.

Remember, you are what you eat.

Educate yourself and have the advantage.

Eat to win!!!!!