| Dietary causes of fatigue in rugby include low energy and carbohydrate intakes, as well as poor intakes of fluid, vitamins and minerals such as iron and zinc.
The high intensity intermittent nature of rugby increases your need for carbohydrate. Failure of your carbohydrate stores (muscle glycogen) to keep pace with the energy demands of rugby could result in fatigue. This can cause your muscles to fatigue early, cause mental confusion, dizziness and tiredness, and increasing the desire to sleep. Certain vitamins (especially the B vitamins) play an important role in both the production and release of energy from food. Fluid and minerals like iron and zinc are also important to prevent fa
tigue.
Other dietary habits like crash dieting, and excessive caffeine and/or alcohol intakes can also contribute to fatigue. Non-dietary factors such as lack of sleep, over-training and stress should also be considered.
Practical tips:
1. To boost carbohydrate and energy intake – refer to article on Carbohydrates.
2. To ensure adequate fluid intake – refer to article on Fluid.
3. To improve iron intake:
- The best sources of iron are red meat including liver, ostrich, game, biltong and mopani worms, followed by dark chicken, rabbit, white chicken & fish. Include these foods in your diet at least five times per week.
- When eating eggs, wholegrains, lentils, soya and green leafy vegetables that do contain some iron, add a food rich in vitamin C because vitamin C increases the absorption of the iron. Foods rich in vitamin C include tomatoes, oranges and lemons, guavas, strawberries, broccoli, and green peppers.
- Buy porridge and cereals that have been fortified with iron.
- Avoid drinking strong tea or coffee with your meals as it decreases iron absorption.
- Remember that an iron supplement will not correct other nutritional deficiencies and can be toxic. Only take iron supplements once you have been diagnosed with an iron deficiency and then only on the advice of a sports physician or sports dietician.
4. To improve vitamin intake:
- Enjoy eating a good range of fruit and vegetables – the more colour the better. Aim for an intake of between five to nine fruits and vegetables per day.
- Where possible choose fresh types, especially those in season.
- Frozen vegetables are also a nutritious choice.
- Use little water when cooking vegetables and avoid overcooking.
- (Shelly Meltzer and Associates, consultant dieticians to SARugby)
Article used with permission from www.sarugby.net.
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