Rugby Nutrition 101: A Comprehensive Guide for Players

Rugby, a sport that combines raw power, speed, and tactical finesse, demands a lot from its athletes. The ability to dominate on the field is not just about strength training and skill development; it's also heavily reliant on what you put on your plate. Proper nutrition is the cornerstone of peak performance in rugby, ensuring that players have the energy, endurance, and recovery needed to excel in this physically demanding game. 
In this article, we will delve into the intricate world of rugby nutrition. Whether you're a seasoned veteran or a rookie stepping onto the pitch for the first time, understanding the vital role nutrition plays in your rugby journey is key to reaching your full potential. 

Hydration is Key:

Staying hydrated is crucial for rugby players because the intense physical activity and high volumes of sweating during games can lead to rapid fluid loss, resulting in reduced performance and an increased risk of injuries. Ideally, you should aim to drink at least 2.5 litres of water per day, increasing your intake on game days. It would also be suitable to consider sports hydration products for electrolyte replenishment during games or practices.  

Carbohydrates for Quick Energy:

Carbohydrates are the primary source of energy for rugby players and is stored in the muscles and liver as glycogen. Complex carbohydrates like whole grains, fruits, and vegetables provide a steady supply of energy, which fills the glycogen reservoirs, allowing you to make quick movements and maintain endurance throughout the game. Easily digestible carbohydrates, like white rice/pasta, bananas and energy drinks/energy gels are great for consumption in the closing stages leading up to a match, because they are a quick source of energy and are less likely to cause digestive discomfort.  

Healthy Fats for Sustained Energy:

Healthy fats can also be useful in providing sustained energy and supporting overall health. Great sources include avocados, nuts, seeds, and olive oil, all of which help maintain energy levels during required during the aerobic phases in rugby matches.  

Protein for Muscle Recovery:

Rugby combines elements of endurance and strength. It is essential to consume high quantities of protein following matches and training to aid muscle repair and promote growth. Protein can be found in meats such as chicken and beef, as well as legumes, soy products, nuts and seeds. If your diet does not currently contain enough protein, you can use nutrition supplement products such as recovery drinks and recovery bars. 

Fuelling Tips:

Here is a sample in-game fuelling plan for a rugby player using sports nutrition products: 

• Before the game: Consume an energy gel or sports drink 30-60 minutes before the game to boost energy levels and maintain blood sugar levels.  
  PRODUCT SPOTLIGHT:
  - Tailwind Endurance Fuel (50g Carbohydrates per serving).  
• At halftime: Consume an energy gel or sports drink at halftime to replenish energy stores and electrolytes. 
  PRODUCT SPOTLIGHT:
  - Science In Sport Beta Fuel Gel (40g Carbohydrates per serving).  
• During the game: Consume an energy gel or sports drink every 20-30 minutes during the game to replenish energy stores and electrolytes. 
• After the game: Consume a recovery drink within 30 minutes of finishing the game to help the body recover. 
  PRODUCT SPOTLIGHT: 
  - Science In Sport REGO Rapid Recovery (20g Protein per serving).  
  - TORQ Recovery Vegan Drink (24g Protein per serving). 

PRACTICE IS VERY IMPORTANT 

It is also very important that you trial anything you plan to do on matchdays – This allows you to have confidence that what you are consuming will boost your performance and your body will also be used to the products, so you are less likely to experience digestive discomfort.