Nutrition assistance 

(Consult a sports professional or medical personnel before participating in any exercise or nutritional program)

Here we look at the rugby player’s diet plan and the training you need to build muscle, strength and body like big rugby players.

Hydration Needs

Rugby is a high-intensity sport, so during training sessions and match play, players will sweat a lot so they need a lot of fluid to stay hydrated.

Dehydration adversely affects performance by reducing speed, agility, endurance, and cognitive function.

So, it is very important for players to begin their match and training sessions well hydrated, and continue to drink regularly throughout.

As well as drinking little and often throughout the day, players should drink approximately 200-400ml of water in the 1-2 hours before the start of their match or training session.

Rugby players will also need approx. 0.5-1L of fluids per hour during training sessions and matches, especially in the summer when it’s hot.

Nutrients Essential For a Rugby Players Diet Plan

Carbohydrates

Carbohydrates are the major source of energy for rugby. Carbohydrates are stored in our muscles and liver as glycogen. A rugby player diet plan must include sufficient carbohydrates each day to fuel their high training demands, with emphasis after training to restore glycogen after intensive workouts.

Protein

Protein is necessary for the growth, development, and repair of damaged tissues. Rugby players need more protein than the average athlete. So large amounts of high protein foods such as lean meat, fish, dairy, eggs and protein supplements will be a appropriate diet for rugby players.

Fats

Fats are widely stored in our bodies and are a good source of energy, however the body requires more oxygen to utilise one gram of fat compared to that needed for carbohydrates, making it a less efficient energy source during high intensity exercise, like rugby.

Daily fat intake should be approximately 25-30% of the total calorie intake, which prioritise unsaturated fats such as omega 3 rich fish like salmon and mackerel, avocado, eggs and nuts and seeds.

Vitamins and Minerals

Vitamins and minerals are very important nutrients that are essential for good health and physical performance as they support the immune system and energy production.

The appropriate diet for a rugby player should include a variety of colourful fruit and vegetables each day to provide sufficient vitamins and minerals, but they may also take a multivitamin supplement because of the significant energy demands and stress placed on a rugby player’s body.

Also, Learn About Best Recovery Foods.

What To Eat and Drink Before Games:

The pre-match meal is 3-4 hours before KO, with a low glycemic index, low fibre carbohydrates, moderate protein, and low fat. Hydrate well with water, electrolyte drinks. Easy to digest protein, i.e., chicken or tuna, eggs, and avoiding red meat and processed and fried foods.

What To Drink During Games:

A combination of water and carbohydrate-electrolyte solutions such as Hydrafuel will better hydrate rugby players than water alone, plus providing the right combination of glucose & fructose carbohydrates.

Rugby players can lose a lot of water and sodium through sweat during a match and training, so tracking sweat losses can accurately measure how much to drink to maintain hydration.

What to Eat and Drink After Games:

Recovery starts in the changing rooms. Having high carbohydrate and protein foods and drinks such as a milkshake, protein shake or fruit smoothie, energy bars, sushi will all help kick start recovery.

The post-match meal will continue to be a high carbohydrate and protein meal with additional vegetables/salad to get quality antioxidants to repair muscle and reduce inflammation.

Rehydration is also key, and drinking water, milk, electrolyte drinks, fruit juices in the hours after a game will help replenish fluids properly. Avoiding excessive amounts of alcohol is also important to prevent poor recovery.

Top Tips to Get a Rugby Player Body

• Regular resistance training that aims to enhance muscle strength and power

• Focus on exercises that replicate in-game movements

• Introduce variation into your training every 4-6 weeks to promote muscular development

• Support your training with required energy demands

• Calories in must exceed calories out

• There is no “one-size fits all” approach

• Eat a variety of high-quality foods to avoid nutrient deficiencies

• Consume high quality protein with each meal including breakfast

• Whey protein is best pre and post training

• Casein protein e.g. milk before bed

• Food first approach