Lets Talk About Food

“Let's talk about food” - Nutrition in Rugby

One glance at a professional rugby club's academy players and it becomes clear that looking the part is a major step towards succeeding at the top level.  We're not talking thigh-hugging jeans or high and tight haircuts, though those are de rigeur.  It is more about the physique that comes not only through training but also from nutrition.

Much like an army that marches on its stomach, the health and well-being of a club's players relies heavily on what they eat, how much they eat and when they eat it and this comes down to the input received from their nutritionist.

David Dunne is performance nutritionist at Harlequins, as well as at QPR and British Canoeing.  He began his association with professional sport with Bradford Bulls but even in the three years since he left the league side, the trend towards what seems to work best is changing. 

David explains, “Not so long ago supplements seemed to be the big thing and some uneducated athletes would forget about the basics. Fortunately things seem to have come full circle, returning to a whole foods approach which is fantastic. I like to practise a 'fresh food philosophy'. There's a lot of power in food that can be unleashed by a well-structured individualised nutrition program.”

Given this previous focus on supplements and the trend away from it, it would not be accurate to suggest they do not still play a part.  Nutritionists do however, try to steer away from getting into bed with any supplement manufacturers – to maintain independent credibility more than anything.

David says, “Supplements can play an important role but I prefer not to get attached to a particular brand. I promote food first then if required a supplement, not the other way around.”

The lexicon of nutritionists concerns adaptation, substrates, stimuli & signalling.  Indeed, the scientific evidence that guides best practice is only increasing, David citing Liverpool John Moores University as a valuable centre of research in this area.  However, the key is to translate this science and knowledge into real food; what David calls boiling it down to what is on the plate.

He says, “At the end of the day all the science is going to boil down to what the athletes put on a plate and eat. We sit down and discuss their training program, goals and importantly their tastes. Once we know this we translate the science into food. For example we might say a higher volume training day will require more carbs to fuel, this is what this looks like on a plate. Let's not complicate it any more than that.”

The key phrase that David uses is, “Let's talk about food”.  In aiming to do this, the players are encouraged to keep up a dialogue that continues across Twitter, a Facebook group, a WhatsApp group, even Instagram.  So what examples of meals might David recommend to those in training?

David says, “It varies depending on the training day and the individual.  Breakfast will always have a source of quality protein such as eggs and often some carbohydrates too such as porridge with sliced banana and berries. Lunch could be something like a chicken stir-fry with rice and we might put in things like fresh mango in to flavour it up and a host of veg, we make a big push on that and recommend 8-10 servings daily!  A carb load dinner would be something like a sweet potato shepherds pie.  They're obviously going to snack throughout the day too so we make things like homemade protein bars and recovery smoothies.”

For the non-athletes amongst us, the intake levels required at elite sport would not be necessary for the average gym goer, recreational runner or 5-a-side fanatic. However, the basic principle of prioritising whole unprocessed foods can benefit everyone.  Eating too many processed carbohydrates in particular is one mistake many make, if it comes from a packet or a wrapper odds are it's not the best for you. Inadequate intake of protein is another.  David recommends elite athletes take on 2-2.5g of protein per kilo of body weight per day.  In visual terms for an average person, this would be equivalent to 6-8 chicken breasts but this is just one form of protein, the sources vary.

It is also not just exercise these key nutritional mistakes apply to.  Conditions like sarcopenia, loss of muscle mass, as we get older can be protected against by introducing resistance training, which in tune with an adequate protein intake can lead to better long-term health.

For the players at Harlequins, their nutritional regimes will be tailor-made.  An academy youngster, a first team regular or a player in the rehab room will all have different needs for fuel and recovery.  A scrum-half, a No.8 or a winger will similarly need their plans adjusted to suit their bodies' requirements.  For the nutritionist, it is about maintaining a dialogue with the players so that the right expertise can be applied but with one proviso, 'the food has to taste good'.

“Taste is massive,” says David.  “We have a chat with them and if they enjoyed a recipe great but if they didn't we'll look at what suits their palate a bit better.  Food is very individual, no one likes all the same foods, no one has all the same tastes.  Everyone has a different make-up and different physiology and you need to tailor things to those.”

With the use of food diaries, regular emails and conversations, David is able to keep up with how the players are getting on on a daily and weekly basis.  If any player starts to go off-piste and not get the nutrients their bodies require, it soon shows in their body composition and the tests that can be run.  Inevitably, some players take to the cooking side better than others but as professionals it is in all of their interests to put the work in on their diets so that their bodies' can function at peak performance.

So which Quins squad player would David accept the first dinner invite from?  “Charlie Matthews (second row) would have quite well-equipped kitchen skills.  He's having a great season as well which is fantastic.  If one of the lads was to cook dinner for me I would trust him.”

Follow David Dunne on Twitter on @Dunne_Nutrition.