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It is well accepted that nutrition plays a vital role in rugby performance, and that a player's requirements are different to that of non rugby players.

A Nutrition Plan does more than just optimise energy levels for training and competition

Similar to weight training or speed training, a Nutrition Plan is based upon aims and objectives and manipulated for specific outcomes. Areas to consider in your Nutrition Plan include:

Energise

Carbohydrate is the most readily available source of energy for rugby players, and should form the bulk of your calorie intake.

Considering the influence of different types of carbohydrate foods is fundamental in your Nutrition Plan

Coaches and players are now recognising the importance of the Glycaemic Index. The Glycaemic Index provides a guideline for measuring the speed of energy release into the blood stream. Certain foods are rated with a high glycaemic index while others are low, and most fall in between.

Guidelines for pre-match meals include:

  • eat a main meal at least 3 hours prior to kick-off, focusing on carbohydrate rich foods with a small protein source
  • a small snack such as an apple 1½ hours before kick-off
  • avoid very high protein and fat intakes
  • drink plenty of fluid
  • experiment with foods during training to find what suits you best

To optimise your energy stores for games aim to increase your carbohydrate intake to 10g/kg bodyweight during the 3 days prior to the game and taper your training

Build and Repair

Due to the contact nature of rugby and the high strength and power requirements, players require a higher intake of protein compared to non-players. Muscle mass increases rely on a high level of protein intake but also require energy from other nutrients (fat and carbohydrates) to facilitate a positive energy balance, plus a Get Big (link: strength/get big) programme.

Too nervous to eat?

Some players find it difficult to eat normally before a game

These players should focus on foods that they enjoy and perhaps a larger breakfast if they know that closer to the game they will struggle to eat. An energy shake may be a worthwhile option for such players.
  A balanced diet is an essential ingredient in your total fitness programme  
TOP TIP
Focus on foods with a medium glycaemic index prior to training and games e.g. porridge, and high glycaemic foods immediately post match e.g. bananas, honey sandwich.
TOP TIP
Aim for a protein intake of 1.5-2gm/kg bodyweight and include meat, dairy and plant sources