Rugby Nutrition and Tips



It stands to reason that the diet of a rugby player is different from what a pentathlon athlete will be advised to stay on. The different kinds of physical effort made in different types of sports call for a certain food choice, quantity and quality in each case. Thus, what is absolutely necessary to ingest in one type of training may be irrelevant for someone preparing for another training routine.

When you're a rugby player, you are supposed to eat to form muscle mass and ensure a good ability of your body to attain the speed that a game requires. Some tips that rugby players are advised to follow coincide with what the average man needs to obey in order to function properly especially if he has a very active life. Yet, other elements included in a rugby player’s diet are peculiar to this kind of sport.

In the first category of diet suggestions we should mention that a rugby player must follow a balanced diet which includes a wide variety of foods and carbohydrates as primary source of energy. Excess fat is certainly as harmful as it is in everyone else’s diet so you should never go beyond the limit with fat. Protein helps building muscles so you will need that in order to increase your muscle mass. But again, physical work in general requires that a man should take care that his diet and include good and varied nutrients in his daily meals.

Rugby sports nutrition is a bit more than that though. If you practise rugby yourself, you probably know that weeks and months of competition may leave you drained of energy if you do not take in the good type of carbohydrates which can help you store energy throughout the day. The muscles that you need for performance require a bigger quantity of protein than a postal worker who drives the van for most of the day and empties a few pillar boxes. Regular check-ups will let you know if your body contains and is able to retain the nutrients that you ingest regularly for better performance.

In terms of body mass, a rugby player may need to both increase and sustain the muscle mass. A long time goal for most of the men who take up and practise this sport is to reduce the fat mass as well. This may sound easy but it is not and a very strict diet combined with a certain type of physical activity at the gym are the only combination that can help you balance your muscle and fat mass appropriately.

In order to increase muscle mass in the first training months, the protein – carbohydrate – fat ration should be 50:40:10. If you do this you can help yourself endure the training and give your body exactly what it needs to face the challenge.

The period preceding the competitions comes with a different ratio because the main purpose is no longer building muscles; the muscle mass is there already. The target now is to facilitate speed as well as endurance, so the ratio becomes 45:45:10.

Important Tips


  • Plenty of starchy carbohydrated foods particularly high fibre varieties.
  • In order to maintain mass and aid recovery a good intake of protein is vital.
  • Glucosamine is a popular supplement for rugby players to aid joint repair.
  • Plenty of fluids should be taken throughout the day.
  • Consume at least 5 portions of fruit and vegetables a day.