Rugby Diet of Kevan Mealamu

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Rugby Union is characterized by high-intensity passages of play interspersed with low-intensity activities including standing, walking and jogging. Rugby players rely on their instant muscle fuel sources during short bursts of play, while the aerobic energy system is important during sustained phases of play and during the recovery phase in a game.

This Nutrition Advice Sheet is aimed at those who compete and train at a recreational level. Elite players require individualized nutrition advise and guidance about what to eat for training and competitions.

How does it help you?

  • sample one-day meal plan for a hooker
  • key foods for a hooker's freezer
  • key foods for a hooker's pantry

10% of every order is donated to the rugby club of your choice! find out more



Games consist of two 40 minute halves and include informal breaks for substitutions, injury stoppages and rule infringements. Optimal performance in this sport is determined by a complex and variable mix of physical and skill based talents. Players not only need to be able to run to the scene of play, but must also be able to execute specific skills including tackling, kicking, passing, jumping and lifting other players. In addition, they need to be alert at all times to enable them to read and anticipate the play and make tactical decisions.

As rugby union involves contact, players need strength and speed to be able to apply and withstand tackles, rucks, mauls and scrums. The characteristics of different positions within a team can vary markedly, meaning players may face different nutritional issues and challenges. Forwards are typically heavy with a large muscle mass and a relatively high body fat level. In comparison, backs are typically lighter with lower body fat levels. Download this eBook to read more about Kevan Mealamu's diet.