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.
NUTRITION TIPS FOR RUGBY
How can you optimize your nutrition so that it improves you performance on the rugby field? That’s the question our team has spent years trying to answer.
This archive has some of our best thoughts on nutrition for rugby, what to eat, when to eat it and how to tweak your diet to get the best performance possible.
WHAT WE COVER
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.
Can you use intermittent fasting as part of your diet during rugby season? It’s certainly possible, but with quite a few caveats. This article explores the concept and describes the kind of player who might use IMF during the rugby season.
Should you cut weight, bulk up or maintain your mass for this rugby season? The answer is, it really depends. But there are a few things you should take into consideration when deciding on your training goals this year. Here’s a brief recap.
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.
what you consume immediately after your rugby game can have a big impact on your rate of recovery. Don’t miss this window! Try one of our smoothie recipes, designed specifically for use after rugby games and training. Get the protein you need and the electrolytes your body craves with these smoothie recipes.
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.
Post-Rugby facilitates recovery from a variety of angles. We designed this post-rugby supplement to be packed with electrolytes, creatine and BCAAs. Here are our top 4 ways to use Post-Rugby in your after rugby smoothie recipes.
Our team is deeply committed to creating supplements and stacks that provide cognitive gains for rugby players at training and during games. But you don’t have to rely on ruckscience.com for all your supplements. There is some create stuff you can get over the counter. Try these options!
Not sure how to mix our rugby-focused whey protein into a smoothie or baked goods? Here are six rugby whey recipes you probably haven’t thought of. They can be used in pre and post rugby smoothies recipes during the season.
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.
Sometimes just taking pre-workout in a shaker gets a bit boring. Here are 10 “weird” ways to use our pre-workout powder you might not have thought of. We’ve heard of it going into cocktails, milk and a whole bunch of other substances. Check them out here!
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.
Discover the simple steps to build muscle for the upcoming rugby season. This article covers the case for bulking up, what foods to eat, programs to follow and supplements to swear by if you want to get bigger for rugby.
Halftime nutrition is an incredibly overlooked aspect of rugby performance. Today’s blog deals with halftime diet and nutrition protocols for rugby players to use during rugby games. What should you hydrate with at halftime and how should you administer it to players on your team?
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.
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.
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.
When you are short of time and have a limited supply of food or ingredients a pint of milk is your best bet after a workout. But if you have a decked-out kitchen, try this rugby-focused protein shake by Nick McCashin.
Rugby 7s is a unique form of rugby. Diet and training principles for rugby 7s are unique too. So then, what supplement do rugby 7s players need? We believe it’s something that delivers energy, increases bloodflow and doesn’t put stress on your adrenal gland.
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!
What should rugby players eat at a rugby 7s tournament? Your rugby 7s diet should be vastly different than for a full game of 15s. You’ll want to stay away from caffeine and avoid any foods you’re not familiar with, here’s a quick guide including a meal plan for your 7s tournament.
What should rugby players eat before a rugby game? We examine pre-game and game day nutrition for rugby players including full meal plans for Saturday – this guide assumes that you are a carbohydrate-adjusted player as opposed to fat-adjusted.
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.
Beets should be included in every rugby player’s diet. This article explains how beets can benefit rugby players for endurance and circulation. They’re an excellent way to balance the macronutrient content of your pre-game rugby diet.
Rugby players are getting bigger and leaner. How do you lean out for rugby season? Here’s how to get lean by changing your diet, training and sleep. You’ll still be able to go to rugby training. In fact, you might even find performance benefits to this program.
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.