Ruck Science wants the average rugby player to be a stronger, leaner and more aerobically fit athlete. And we also believe that using a modified ketogenic diet is the most effective way to achieve this.
Keto4Rugby is the culmination of 18 months of research and testing by our product team into how to apply a modified ketogenic diet to rugby. Based on the work done by the All Blacks and other pro rugby programs, we believe we've perfected the formula for amateur rugby players to "Go Keto" safely while improving on-field performance.
How does it help you?
- research on low carb sports performance
- 7 days of modified keto meal plans
- 4 key takeaways to help guide you
The Ketogenic diet has become an incredibly popular part of modern health culture and nutrition research; it doesn’t matter whether you’re simply trying to improve your health, increase longevity, reduce body fat or increase your athletic performance - you’ll likely have stumbled across the name by now and perhaps even tried it yourself. If this is your first time hearing about the Ketogenic diet, don’t worry; we’ll be going quite in-depth on the subject over the course of the next few pages.
In particular, Keto4Rugby focuses on the how a modified Ketogenic diet can positively impact your rugby performance and recovery whilst being a great way to manage your weight during the season and ensure your overall vitality stays at an optimum level throughout your playing career.
GOING KETO Can I follow the Ketogenic diet during rugby season? Sugar isn’t good for you What is Ketosis? LOW CARB, KETOSIS & RUGBY PERFORMANCE How do you reach nutritional Ketosis? But isn’t fat the enemy? So I should just stop eating carbs? Where does protein fit into all of this? STANDARD KETOGENIC DIET RATIOS Carbohydrate Intake Protein Intake Fat Intake THE BRAIN GAME How your brain uses Ketones Rugby is a mind game High sugar diets sabotage learning Cognitive function fluctuates with blood glucose concentration Ketones for brain fuel Low-Carb Sports Performance Modifying a Ketogenic Diet to Rugby 7 Day KETO MEAL PLAN Day One Day Two Day Three Day Four Day Five Day Six Day Seven Foods and shopping list GOING THE EXTRA MILE Carb cycling Pre workout drinks Intermittent fasting Exogenous ketone supplements REFERENCES