USN caught up with Scott and Craig during Saracens pre-season training
USN - Hi Scott. why do Saracens players use supplements?
SM - To perform at the highest level of rugby we need to train with
a serious level of intensity. Invariably in rugby this involves a significant amount
of running, weight training and contact. Of course this is particularly draining
on the human body - we need to ensure that we recover from each session and therefore
improve as players adapt to the training loads. supplements are the most convenient
way to ensure that every players gets immediate and appropriate nutrition to maximizise
the opportunity for improvement.
USN - What fitness elements does the modern rugby player require to reach an optimum
condition?
SM - Rugby players are excellent generalists. they need to be good
at all aspects of performance without actually being elite in anything - bar collisions.
this is precisely what makes rugby players unquie athletes. In no particular order
we need to cover:
- Specific rugby skills - collisions, scrums etc
- Aerobic and anaerobic fitness
- Muscular size, maximum strength, strength endurance and explosive power
- Speed, acceleration and agility
- Control, balance and specific stability - eg necks/back etc
I�m sure you�ll agree that is a lot to cover each and every week. Quality conditioning
programs always consider the blend of these aspects when we are trying to produce
a player in optimal condition.
USN - What is the average distance a player covers in a given match?
SM - In the UK about 7-10km as the grounds are smaller than in the
southern hemisphere
USN - Is there a difference in the distance covered by position?
SM - Not as much as you would guess. The total distance is actually
quite similar - its the speeds that vary. Backs, in particular wings and fullbacks
spend much more time either sprinting or standing still. Forwards on the other hand
rarely reach sprint speed but spend the majority of the time around a fastjogging
pace. Half backs in our style of play cover the most distance and hence tend to
be the fittest in our club. Interestingly heart rates also reflect this difference
in the intermittent or continuous nature of various positions although they will
all tend to have similar averages over 80min.
USN - How many people are in your strength and conditioning team and what are their
roles?
SM - We have 6 full time and 4 part time personal involved in physical
preparation. This includes 4 strength and conditioning coaches - they are each responsible
for all aspects fitness/strength/rehab/ etc of a selected group of players, 1 sport
scientist - who reviews and researches any relevant topic that may help us improve
performance, a nutritionist - who sets menus, supplement plans and regularly checks
players weight and body composition, a combat coach - self explanatory, and finally
we have two s&c interns that assist the staff in carrying out our program. What
is most important however is that we are part of the complete package that involves
coaches, physios, management, a phycologist and kitmen that give the players an
optimal environment to perform.
USN - Finally, what�s an average daily diet of a Saracens player?
CM - No day is the same during the pre-season training, but we need
to ensure that players comply to a sport specific diet, that can be further enhanced
by strategic supplementation.
Below is an example of what one of our players may consume during this highly intense
period of training.
Approximately 0730
Players will often consume a breakfast comprising of a source of protein. This is
often eggs or tinned fish with toast. A slow releasing carbohydrate source, such
as an granary bread or oat/museli based cereal may be consumed in addition. Breakfast
is usually topped up with a Multiplex and Fish Oil supplement to ensure that the
vitamins and minerals essential to health and well-being, allow the players to begin
the day on the strongest possible form.
0800
Training commences as early as 0800 on some days. Although some players will have
their own specific regimens, prior to weights sessions, consumption of USN Amino
Pro supplements ensures that there is a plentiful supply of essential amino acids
present in the body in order for training adaptations to occur and help to ensure
that players can complete the 20 hours of training per week. The addition of BCAA
in this supplements will help those players who are working intensively during this
period, by potentially minimising fatigue. Another supplement that we also use here
is CreAnabolic (Creatine). Creatine has been consistently shown to be an important
biochemical compound for those wishing to maximise their training. The ability for
creatine to regenerate muscle ATP undoubtedly helps the player to recover fast between
sets and allows the to therefore comply with the rigorous training and necessary
rugby specific training that we require them to have before the long season ahead.
1130
Post training at approximately 1100-1130, players will consume a cereal bar, with
all players consuming a fast acting protein supplement of consisting of Whey or
a blend of Whey and Casein such as Muscle Fuel Protein. The reason this is used
now is to enhance the recovery process and ensure that the muscle is supplied with
the essential building and repair elements immediately after they have been stimulated
by the training that they have undergone.
1230
Lunch is cooked by our chefs at the training ground. Our menu�s our uniquely tailored
to that days training. As an example, if the session is light or only half a day,
a �lighter menu� would be structured. On heavy training days, a mushroom and chicken
risotto would be the order of the day. A range of vegetables or salad would be available
to players on such days.
On some days, snacking is encouraged. We have recently started offering a wide variety
of snacks that are both slow releasing and nutritious. This ranges from pro-biotic
yogurts and a mix of seeds and nuts to cereal and mixed dried fruit and honey. Not
only does this help enhance our players recovery strategies, but allows the respiring
muscles to be adequately supplied with the nutrients needed for rugby specific training.
1530
Once the afternoon session comes to a close at approximately 1530, a comprehensive
mix of quick (whey) and slow releasing protein (Caesin) (IGF-1). As the players
will not normally have a snack in this period post training at the club house, the
importance of a comprehensive supplement at this occasion is therefore ever more
important. In order to keep ahead of our fellow premiership clubs, we believe that
we need to use USN supplements to perform a strategic and competitive edge. Some
of the players will travel for an hour to get home and this shows the importance
of the IGF at this time, as it may be a further 30 minutes to an hour before a light
snack, e.g. a sandwich, yogurt and fruit, is consumed.
1700 - 2000
Evening meals dishes and timing within the squad vary as you would expect, ranging
from 1700 to 2000. However, the important three macronutrients of protein, carbohydrate
and vegetables are consumed. Examples of dishes are steak and roasted vegetables
with some boiled potatoes. For others, bacon, pasta and Mediterranean vegetables.
Encouraging the consumption of fluids throughout the day is important, as dehydration
can effect the ability of the players to train the following day. Players will often
consume water throughout the evening.
2200
Prior to bed, players may consume a milk-based drink with some granary bread. This
provides a perfect opportunity for them to consume the final supplement ZMA. Not
only have many of our players reported that this helps them to sleep, it helps replenish
what has been lost over the course of the day from sweating. ZMA may also provide
benefits from an endurance and muscle strength aspect. Most of the squad are asleep
prior to 2300. We understand from the available scientific literature that sleep
is an important component of the recovery process. Therefore, helping us as a squad
maximise our chance of success.