Jeni Pearce is lead performance nutritionist for High Performance Sport New Zealand, the organisation that supports NZ athletes to win on the world stage.
Despite her role being far from farming, Pearce appreciates the synergies and possibilities that exist in applying some aspects of performance sport to dairy farmers’ nutrition and fitness.
“Really, in a way, that six-week calving period is like the dairy farmers’ Olympics. You know you are coming into a period where it’s going to be tough and stressful. Your energy outputs are going to be increasing, and your inputs may decrease.”
Energy levels can be maintained by steering clear of the lure of multiple coffees and teas, with their multiple sugars, and instead remaining well hydrated throughout the busy day with water.
Given farmers’ propensity to obey the call of nature “on the job”, she recommends taking some time to check they are not becoming dehydrated. Urine that is a particularly concentrated shade of yellow is a sure sign vital organs like kidneys and liver are under stress from lack of water.
Heaving calves around and chasing cows will induce higher sweat flows even in cooler weather, with layers of wet weather gear and thermals exacerbating the loss.
“If you are going to be on the go for any lengthy period, then taking some food with you to keep your energy levels up is good, and even a sports drink with some carbohydrates in it can be valuable.”
She is surprised more farmers don’t grab a glass of milk from the vat while they are on the run.
“Milk’s ideal, it’s got plenty of nutrients, it’s good for rehydration and you’ve got plenty of it!”
Erratic meal breaks can involve reaching for convenient items that just require a “heat and eat” approach, like microwavable pies.
She says there is nothing wrong with a pie a week, but a potato top pie is a better option, bringing some carbohydrates to the higher fat item.
For many performance athletes, cereal at any time of the day offers an ideal energy source, providing some fuel, fibre content and carbohydrates, with the ability to add extras like yoghurt or banana.
Knowing that things will get busy, and having time to gear up for it, can also involve preparing meals that are nutritious and easily defrosted or assembled ahead of time. Casseroles and crock pot meals can also play a valuable psychological role at the end of the day with their welcoming aromas greeting a tired worker at the door.
Inevitably a beer at the end of a long day is just as appealing, but one possibly best avoided during the busy period.
“A social drink may be fine, but I don’t think enough farmers appreciate the impact a few beers at night, followed by a very early start, has on their energy levels.”
At a time of year when things might not go to plan, and when stress levels are already high, diet and drink can have an impact on how those challenges are viewed.
“There are proven links between nutrition and mental health, and sleep deprivation can play havoc with hormone levels as well.”
While there is plenty of exercise to be had over calving time, the weeks prior offer the opportunity to “tune up” mentally and physically for the Olympic equivalent.
“I think for farmers doing something that is social can be a good idea, whether it’s a biking, running or walking group can all be good.”
She emphasises the need to keep all your joints active through the year, given the high loads and impacts those joints will take when things get busy.
Stretching every morning, and even taking pilates classes during the year to build joint and core strength through the year will enable the body to cope with the seasonal load better.
Ultimately keeping body weight at an ideal level will help not only with fitness but also with joint endurance and lifespan.
“I liken the demands to those faced by some of our rowers or cyclists – they all have this build-up, a peak and a drop off.”
Tips on keeping in shape before, during and after the busy season
• Get a health assessment. You don’t have a “coach” but you do have a doctor. Get an assessment before things slow you down so you can address them over the quieter period.
• Eat well and stay hydrated. This will maintain your immune system and avoid secondary infections, colds etcetera.
• Maintain the good habits you adopt, even after things quieten down. It’s human nature to revert back to earlier behaviour but if you can keep it up each busy season will get easier, making recovery quicker, and life more enjoyable.
