FRONT PAGE HEADING PRACTICAL NUTRITION FOR ... - SA Rugby

Practical Nutrition for Rugby
NOTE: ALL WEIGHTS REFER TO COOKED WEIGHTS
1 Tbs = 1 tablespoon = 15 ml
1 tsp = 1 teaspoon = 5 ml
CASE STUDY
Bokkie Small is a single, 24-year-old prop in a provincial rugby team. He lives on his own and is
responsible for preparing his own meals. He weighs 125 kg, is 1.83 m tall and has a body fat content of
19 % (sum 7 skinfolds: 120 mm). He is very pleased with himself as he has managed to organise a
sponsorship with a pizza/pasta outlet. He has also recently started to take creatine on the advice of his
team mates, advising him that this is the best way to lose body fat without compromising his lean body
mass and performance.
He needs to lose body fat and complains of extreme muscle stiffness and fatigue in the last 15 minutes
of a match and during training.
His typical dietary intake is as follows:
8 am: 1 cup of coffee with 5 rusks and twice a week he eats fried eggs and bacon
1 pm: 1-2 toasted chicken mayonnaise sandwiches + 2 glasses of Coke
6 pm: 2x per week a pizza – his favourite toppings include mince, bacon, salami, avocado pear and
extra cheese. Twice a week he eats pasta with a cream-based sauce or lasagne. Other nights
he may braai boerewors or chops. He doesn’t buy vegetables as he ends up throwing out rotten
remains.
8 pm: 2 cups of coffee
He snacks on fatty biltong and droëwors and does not enjoy fruit and vegetables. He drinks 1 glass of
full-cream milk, 1 glass of water, 1 Coke, 1 energy drink per day and saves up his weekly quota of
alcohol for Saturday and Sunday, having 7 beers and 7 tots of spirits.
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