Guide to Rugby Nutrition and Sports Supplements

Guide to Rugby NutritionRugby training and competitive matches require high levels of energy to allow you to perform at your very best. Training sessions can involve a lot more than just technique training, there is sprinting, plyometric work, interval sessions, skills and drills, and weights to think of. All of these components, as well as the rugby matches themselves place a great stress on a rugby players body, which has to be fueled with the correct nutrients in order to perform and then recover on demand.

There’s no doubt that eating correctly will improve your game, and supplementing with good quality nutritional products will give you that edge over your competition… and here is how to do that:

Rugby nutrition and the use of protein supplements

Focusing on good rugby nutrition is an important aspect of performance improvement and can deliver real benefits both in training and during competition. Ideally a players protein intake should be high in order to help with muscle building, and post match and training recovery. It is best to get your protein from mixed sources including both real foods and protein powders. Look at skinless chicken, turkey, lean beef and fish as your main sources of natural protein. You can also eat dairy products like eggs, and milk. Adding two or three protein shakes each day is also important if you want to build muscle mass, strength and repair damaged muscle tissue.

How much carbohydrate should I take?

Rugby players should take their carbohydrates from certain sources. Preferably players should eat whole grain foods in order to take on-board high quality energy sources. Eating carbs such as processed white rice and white bread are not the best options.

You can also supplement with energy supplements in order to deliver the needed energy for your training. There are now many pre-workout drinks that will give you the edge.

Don’t avoid fats

Rugby players need fats. Having fat in your diet can come from nuts, meats and dairy products. You should not have too much, but don’t avoid it either. Even carrying a little body fat is not a big issue, as it helps with recovery. If your body fat percentage is too low it can impede muscle recovery and prolongs soreness.

This is something to take into consideration. Besides the fats mentioned, you also need the EFAs (essential fatty acids) that come from fish oil. If you want to supplement with a good omega-3 product or flaxseed oil, then do so.

Creatine for rugby players

One of the most common sports supplements used in rugby is creatine as it gives rugby players extra strength and increased muscle endurance. It also adds a few extra pounds in weight, gives added general endurance and delivers greater explosive power.


Glucosamine can be taken by rugby players to help with joint repair and maintenance. If you ever have joint aches, then glucosamine is a great supplement to take.

Multivitamins and minerals

All rugby players need multivitamins as they need to ensure that their immune system is as formidable as possible. It is very easy to become ill, or suffer a prolonged recovery if you don’t have the right levels of nutrients in your system.

Wikipedia: Rugby

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