Nutrition plays such an important part in a rugby players career, making sure the right foods and fluids are absorbed into the body on a daily basis.
Along with a regular training regime, correct nutrition can make the body and mind work much more effectively, not only producing results in training, but on the field of play.
There are numerous foods which are advised in a players diet, some more important that others.
Carbohydrate foods are consumed regularly in the diet, a group of foods which best produce the bodies main source of energy.
- For breakfast, eat cereal and breads, which are carbohydrate rich.
- When snacking, consume muesli bars, crackers, fruit etc
- For main meals, eat pasta, rice, potatoes etc as well as vegetables.
These foods will benefit players when recovering and preparing for training and matches, and will improve muscle gain.
Low hydration levels can effect any rugby players mental ability, inflicting badly in decision making. Keeping good hydration can improve concentration and longevity.
- Consume 1.5 to 2 litres of water per day to maintain high levels
- Two hours before game time, drink half a litre of water to improve concentration and physical stability
When consuming meals and snacks, try to include a glass of water.
- Keeping fluids up helps recovery, as the amount lost during training and games is extremely high.
Eat moderate amounts of protein foods to balance your diet and add variety.
Moderate amounts of foods such as meat, fish and dairy products add to the balance of your diet but must be analyzed, as these foods are not your main source on energy.
Fruit and Vegetables
Fruit and vegetables play a vital part in every person’s diet and are essential for energy. Consume five of more servings of fruit and vegetables per day, plus your requirement of carbohydrate foods. These can strengthen muscles, prevent illness, sickness and help body recovery.
Low Fat Foods
Along with a balanced diet, low fat foods can be consumed as snacks and be regular in your diet without putting on unneeded body weight. Foods such as fresh fruit, low fat smoothies, cereal bars, dried fruit etc can be snacked throughout the day, giving the body adequate energy when needed.
- High in fat foods before and during exercise, training and matches.
- Large amounts of alcohol, which can lead to slower recovery of injuries, unnecessary increase in body weight and poor hydration levels.
- Carbohydrate foods late at night which can also add unwanted body weight.
- Excess amounts of protein rich foods, which can by high in fat and calories.
Correct nutrition plays such a massive part in professional sport, and if every players follows the correct guidelines while consuming foods and liquids, fitness and training can become a lot easier and and motivation levels can be at a premium.