Scottish Rugby nutritionist explains how to fuel elite players for the World Cup

Good nutrition can be the difference between winning and losing.

It can be the weapon in your arsenal, or the chink in your armour - so getting it right is critical to optimum performance. When it comes to a tournament as big as the Rugby World Cup you cannot take any chances. Players have to be fuelled properly to give it their all on the pitch. Games can hinge on a single passage of play - and they come thick and fast in an international tournament. There's no margin for error - whether it's carbing up before a game, eating for recovery or getting the essential nutrients from supplements. Scottish Rugby nutritionist Richard Chessor is the man tasked with preparing Scotland for war at the World Cup. He spoke to JOE about making his elite players bigger, faster and stronger through diet and nutrition... How much time do you get with international squads before matches? Typically, the squad will meet up to around 10 days before the first match, but for a major tournament like the Rugby World Cup the players started a training camp 14 weeks prior to the first game. What considerations do you take into account when developing nutritional plans for players? Numerous aspects must be considered; physical attributes, training and body composition goals, nutritional allergies/intolerances, personal preferences, lifestyle and nutritional skills, diet, training and body composition history, training demands and nutrition knowledge and understanding. What are the challenges of implementing nutrition plans for international players, particularly when they return to their clubs? We are fortunate that I can work closely with the majority of our players at Edinburgh Rugby and Glasgow Warriors and therefore we have a consistency of strategies and priorities between club and country. With our 'exile' players we try to work closely with the support team at their club to ensure that the nutritional strategies are in the best interest of all parties. How do the requirements of the players differ during tournaments? For recovery, preventing injury and illness? The shift is towards ‘protecting’ the player instead of optimising the adaptive response to training. We would introduce more carbohydrates to the players' diets and perhaps more antioxidants. Do you think that there has been a shift in the players' approach over the last decade to be more healthy and aware of the benefits of good supplements and nutrition? If so, how? Very much so.  Players are far more aware of their needs now than ever. They also care far more about provenance of their food and minimising consumption of artificial ingredients. Rugby players have grown significantly stronger, fitter and faster over the past decade – how have nutritionists had to adapt players diets to fit this new build? I think nutritionists have been one of the primary causes of players being stronger, fitter and faster. By improving diet there has been a significant increase in the time the player is available to train and adapt effectively. Do the diets of particular positions differ at all and if so, how? There are slight differences but all players follow the same principles.  Generally the forwards will have a higher total calorie intake but the backs will have a higher carbohydrate intake. Do you have to adapt players' diets in accordance to the stage they’re at in their career? Yes, there are roughly three stages of nutrition throughout a players career – late teens to early twenties is characterised by a relatively relaxed diet often with misplaced focus. Mid-late twenties when 'nutrition maturity' takes hold and players take greater respect over what they eat. Then thirties-retirement where the player may need to be more aggressive with their strategies to see the same return as earlier in their career and has less flexibility to relax the diet without consequence. What nutritional advice would you give young players? Address your food environment first and foremost.  Surround yourself with the foods that support your training and recovery and manage your exposure to the foods that don’t. When travelling or touring are players diets adjusted at all? Yes, with travel there are shifts in daily routines and therefore the players nutritional requirements. We try as best as possible to match the strategy to the player’s requirement for that day/phase. Which supplements do you ensure your players take on a daily basis and why? We ask the players to take three daily supplements:

1. A multivitamin: This is our ‘nutrition insurance’ to help prevent micronutrient deficiencies.
2. A high strength Omega-3: This supports recovery following exercise, joint health and general well-being through its anti-inflammatory effects.
3. A high strength probiotic: Supporting optimal gut health is important for general well-being and sports performance and the probiotics help us achieve this.

Beyond these products we will use various supplements in line with different training sessions to support performance and recovery. Richard Chessor is the Lead Nutritionist for Scottish Rugby who is working closely with its Official Vitamin Suppliers, Healthspan Elite to support the players’ health and performance during the Rugby World Cup. Read more from Richard and about Healthspan Elite's Informed-Sport accredited vitamin and supplement range at www.healthspanelite.co.uk