As Wales get ready to face France on Saturday, what they are eating will be of crucial importance on the field. It is a myth that lots of high protein food, such as steak and eggs, will give the energy needed for at least 80 minutes play.  Instead, Welsh rugby players need to eat a carbohydrate-rich breakfast and a light pre-match brunch to give essential energy to muscles.

Registered Sport and Exercise Nutritionists (SENr) and Sports Dietitians advise athletes, coaches and their teams on the ideal way to eat and drink to get the best performance. Their advice is based on the needs of each individual athlete. Athletes are given an informed choice on the use of various supplements. Enjoyable foods and meals, such as the examples below, can often provide similar nutrients to supplements. Dietitians and Sports and Exercise Nutritionists do not sell nutritional supplements and do not have a commercial interest in promoting them. In contrast, Nutritional Therapists, who have different qualifications, sometimes have their own range of supplements to promote to rugby teams.

Athletes and coaches who wish to use a Registered Sports and Exercise Nutritionist (SENr) can check the Sports and Exercise Nutrition register (www.senr.org.uk), due to be formally launched on December 1st in London. The SENr has a strict Professional Code of Conduct and Quality Assurance mechanisms to ensure public protection.

Sports Dietitians advise Welsh rugby Team what to eat on the Big Day
Cyngor Dietegwyr i Gymru cyn rowndiau cynderfynol Cwpan Rygbi’r Byd

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Swansea based Dr Karen Reid, Registered Dietitian and Sports and Exercise Nutritionist offers the players some vital advice:

‘On the Big Day the players need a carbohydrate-rich breakfast and a light pre-match brunch.  Good choices might be porridge with added raisins, toast and honey, or baked beans on toast.’

She recommends a buffet style light meal served 2-3 hours pre-match, ideal for topping up carbohydrates, to include:

Soup and selection of bread rolls.

Selection of sandwiches with fillings, such as lean ham, chicken or lower fat cheese. 

Dried fruit, such as sultanas, raisins and apricots and sweets such as jelly babies and jelly beans could be taken to the match by players to top up carbohydrate stores prior to the game.

Ann Ashworth, Sports Dietitian and spokesperson for the British Dietetic Association, adds: ‘the players need to have enough fluid on board too, otherwise dehydration can seriously impair concentration which is vital for accurate passing and kicking.  Before and during the game they should sip sports drinks.  These have extra carbohydrate and sodium so they are quickly absorbed.’

And if they get through to the final, plenty of high carbohydrate foods eaten in combination with a source of good quality protein and fluids are recommended to aid recovery of tired legs.  Milk offers an ideal package of proteins, carbs and electrolytes that ticks all the requirements.  Flavoured milks are ideal recovery drinks, whereas alcohol is definitely not recommended!

Finally, Chris Cashin, Cardiff based Sports Dietitian joins SDUK in saying: