Carbs are neither good or bad and blanket media statements like “carbs make you fat” are very unhelpful. As a rugger, your gameday nutritional requirements are very different from a couch-surfer who never walks further than the fridge and back.
RUGBY DIET TIPS
Our training team has collectively spent more than a decade experimenting with different kinds of eating and drinking habits. We’ve trained in fasted states, given ourselves too much water when cramping, and failed to eat at halftime.
Then we took all those lessons learned and blogged about them to give you this library of rugby diet tips and advice. Use them to improve performance, recovery and your enjoyment of rugby.
WHAT WE COVER
Need to get bigger this pre-season? Don’t get the grill out just yet. A study by researchers in Brisbane has revealed that increased protein distribution has NO effect on changes in lean mass during a rugby pre-season.
Ruggers are constantly sore due to inflammation. For some, this is a badge of honor but, the reality is that constant inflammation is not good for you and could lead to serious illness in the not-too-distant future.
If the subject of nutrition leaves you feeling dazed and confused, ignore all the pseudo-science and marketing hype and simplify your in-season rugby diet.
Most rugby players should consume around two grams of protein per kg of body weight per day. So how do you get enough? During the season, rugby players need whey protein – here’s how it will help you.
Pasta is low in fat, high in carbs, easy to digest, and readily available. This all suggests that it’s the ideal pre-game carb source for rugby players. And for many ruggers, pasta is a good nutritional choice.
A recent question was put to our training team – is it possible to lose weight and still be a Prop? Sure it is! As long as you train for strength, lose fat (NOT muscle) and forget the faddy diets. Here’s a breakdown of how to lose weight and still be a Prop.
Why do rugby players need and at the same time crave sugar? Rugby demands energy. LOTS of energy! For that, complex carbohydrates in the form of sugars are some of the most important foods for rugby players to be eating.
Caloric restriction is becoming a popular diet strategy – so we’re asking, can you get rugby-fit without eating breakfast? Sure can, here’s how. It’s a common misconception that you need as many calories as you consume. Intermittent fasting has captured the imagination of citizens, athletes and rugby players. Here’s why.
Can you get a performance boost from the grocery store? Supplements can be an incredibly powerful way to improve your rugby performance. But you don’t need to spend a zillion $$$. Try these five over the counter supplements every rugby player needs in their kit bag.
Are you measuring your macronutrients? This blog covers macronutrients and in particular answers the question, how much protein should rugby players eat? It’s going to be different for every rugby player depending on your training goals and playing objectives.
What should you eat right after a rugby match? Our training team breaks down what your body needs to recover fully and get ready for more rugby. It’s complete with analysis of water & electrolytes, glycogen and muscle microtrauma and how they impact post-rugby nutrition.
A rugby player’s diet is during pre-season then it is in the rugby season. This pre-season rugby diet plan will help you get the most out of your training. It’s designed around helping you become a leaner, stronger rugby player with a higher power-to-weight ratio.
Calvin Harrell explains how to avoid serious off-season weight gain and stay in shape for the upcoming rugby season. Exercising during the holidays isn’t easy, but if you want to stay in shape for rugby, here are some tricks for the holidays.
What should you eat after a rugby game to optimize your recovery? Checkout our post-rugby nutrition tips and learn how to eat right to recover faster. We (almost) guarantee you’ll be less sore and better rested for Tuesday’s training.
How does the use of caffeine impact your performance on the rugby field? Mike Hedlesky examines the science behind caffeine and how to use it to boost your performance on the rugby field. ICYMI high-profile ruggers like George Gregan were well known for their caffeine pill use.
What are the best ways to hydrate as a rugby player? Learn how to avoid cramping, over-hydration and performance decline due to an ineffective fluid intake. Stop yelling “get him some water” – it might not be what the player needs to get hydrated.
The rugby game is over. The fight is done… for now. How do you get ready for next week? Try these 10 stupid-simple recovery tips for rugby players. Flossing, Hydrotherapy and Contrast showers? We’ve got the analysis to help you use them.
Why should L-citrulline be a part of your rugby diet? Today we go for a deep dive on this pre-workout ingredient to test it for rugby performance benefits. It’s one of the most important amino acids you can consume – so get after it!
Cramps are common to see rugby grounds. But all too often the call from the sidelines is “get him some water”. Wrong. Today we learn how to avoid muscle cramping in Rugby and focus on making your game better than ever.
Nutrition is becoming an increasingly important part of creating the modern rugby player.
Here’s what rugby players should eat at Chipotle both on off days and days when you have rugby training. Use it for your game day nutrition plan too!
What is NZ Rugby’s position on the use of nutritional supplements by young players? We break down their position paper on supplement usage. Complete with the guidance, and a commentary from our product team clarifying the advice.
What did the All Blacks eat at the 2015 world cup? We break down what has been publicly said about the All Blacks’ diet and how it has changed to a lower-carb macronutrient count over the past few decades.