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.


Brandon Lee

Back to the Basics

The truth is that healthy eating doesn’t need to be complicated. You don’t even have to follow a strict diet. All you need to do is adhere to a few fundamental principles. In this article, we outline the basics of good nutrition. Use this information to develop a personalized, sustainable healthy eating plan.

Brandon Lee

Cheat Meals & Alcohol

It’s human nature to want what you cannot have, and eliminating certain foods from your diet can result in cravings. One way around this problem is to indulge in cheat meals. Cheat meals are when you relax your diet and eat the foods that are usually off the menu. In this article, we explore how cheat meals and overindulging in alcohol affect your progress.

Brandon Lee

What is CBD?

Cannabidiol (CBD) is a naturally occurring chemical which is extracted from the flowers and leaves of the cannabis sativa plant. It is used by people all over the world for many purposes.

Brandon Lee

Healthy Eating For the Busy Rugby Player

In this article, we reveal a straightforward approach to creating simple yet tasty healthy meals and provide you with a few easy recipes to try.

Training Team

How to Successfully Meal Prep for Gains

Meal prepping is a fantastic new trend in which people make large quantities of one meal and spread it out to eat throughout the week or freeze to eat at a later date. Keep reading to learn how to successfully meal prep for gains.

rugby resolutions for 2020
Training Team

2020 Rugby Resolutions

It’s that time of year again. Every January, millions of resolutions are made and broken within days. By now you’ve probably heard multiple people say ‘I’m never drinking again’ or ‘I’m done with sugar’. Why is that? We’d argue that

rugby diet rugby breakfast
Training Team

Rugby Diet – what should you have for breakfast?

Breakfast should do more than just provide you with calories. It should be good for you too. With seven different options to choose from, you can have a different breakfast every day of the week.

carbs on gameday for rugby
Patrick Dale

The effects of carbohydrate intake before rugby games

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.

protein in preseason
Training Team

More protein won’t help you add mass during pre-season

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.

melatonin as an anti-inflammatory
Training Team

Melatonin as a post-rugby anti-inflammatory

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.

simplify your rugby diet
Training Team

Simplify your in-season rugby diet

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.

Tim Howard

What does whey protein actually do?

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 before rugby games
Patrick Dale

Should I eat pasta before a rugby game?

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.

rugby prop using a fend
Training Team

Is it possible to lose weight and still be a Prop?

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.

Rugby players need crave sugar
Training Team

Why rugby players crave/need sugar

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.

rugby fit without eating breakfast
Training Team

Can you get rugby-fit without eating breakfast?

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.

Five otc supplements every rugby player needs
Patrick Dale

Five over the counter (OTC) supplements every rugger needs

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.

protein for rugby players
Training Team

How much protein should rugby players eat?

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.

after rugby games eat to recover
Patrick Dale

After rugby games, eat to recover

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.

how to structure your pre-season rugby diet
Patrick Dale

How to structure your pre-season rugby diet

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.

battling off season weight gain
Calvin Harrell

Battling off season weight gain

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.

nutrition rugby recovery
Tim Howard

Nutrition tips for post-rugby recovery

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.

caffeine rugby performance
Michael Hedlesky

Caffeine loading for increased rugby performance

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.

rugby player hydration
Training Team

Best methods for re-hydrating rugby players

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.

recovery tips for rugby
Tim Howard

10 stupid-simple recovery tips for rugby

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.

l-citrulline for rugby players
Training Team

How L-citrulline can improve your rugby

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!

muscle cramp rugby
Tim Howard

How to avoid muscle cramping in rugby games

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.

rugby diet chipotle
Tim Howard

What rugby players should eat at Chipotle

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!

nz rugby guidance on supplements
Tim Howard

NZ Rugby’s guidance on nutritional supplements

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.

all blacks diet
Training Team

The All Blacks’ world cup winning diet

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.

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