The Nutritional Needs of a Rugby Player

You have heard plenty of mothers saying that their sons need a healthy protein-rich diet because they are a growing boy. This is true of any sportsman too. Certain foods, as we are very well aware, are very unhealthy for us, but some foods are particularly bad for people who engage in sports activities.  Finding a proper balanced diet when you play rugby is vital to your playing ability as well as your overall fitness levels. If you eat a burger and have a beer on Friday night with a game on Saturday, there’s every chance you will be on the bench after ten minutes of play. You will be lethargic, sluggish and more than likely unfocused.

“Sue’s favourite trail mix” by Cary Bass-Deschenes, licenced under CC BY-SA 2.0

Fatty foods

There are good fatty foods and bad fatty foods—unfortunately donuts and takeaways always fall into the bad category—so you need to know which fats will improve your diet. Despite some schools of thought, you do need fat in your food, just not as much as you think. Good fats are found in things like olive oil, nuts and avocado so try incorporate these into your sportsman’s diet to keep energy levels high.

Carbs

Just like fatty foods, there are good carbs and bad carbs. Pasta is a good carb because it has slow-release capabilities that make you feel fuller for longer. Just ensure your pasta isn’t loaded with unhealthy creamy or cheesy sauces. You should, as a rugby player, make sure you eat around 7 grams of good carbs for every kilogram of your body weight. This will keep you going when your training regime is intense.

Proteins

For each kilogram of your body weight, you should safely consume about 2 grams of good protein. This can be in the form of whey protein which is highly common among rugby players, bodybuilders and weight trainers. Protein helps build and maintain muscle mass and therefore it is the most essential ingredient in a rugby player’s diet.

“Water Boy” by funkblast, licenced under CC BY 2.0

Stay Hydrated

Don’t forget to stay hydrated. The body is made up of about 4/5’s water and you need to stay hydrated to prevent fatigue. Drink about 2 litres of water every day in the warm weather and about 1.5 litres during the cooler months. It is also essential to rehydrate after exercises so listen to your body and allow proper recovery.

Keeping to a strict diet when training will help improve your overall performance and support your muscle growth. Get in touch with our knowledgeable team if you require any more advice on getting the best out of our diet.