Rugby Tip of the Month – Eat Your Way to a Championship

Photo Credit: https://www.optimumnutrition.com/en-gb/articles/fitness/leinster-and-saracens-setting-rugbys-gold-standard

For any athlete, maintaining a healthy diet is an integral part of their daily routine. You can only get out of your body what you are prepared to put into it, so you must take time to consider what you are eating. While it is essential to maintain a generally healthy diet, there are specific foods that you should incorporate into your eating plan to prepare your body for what lies ahead.

Below is a brief introduction to some of the foods that you should consider incorporating into your training diet. All of these foods should be consumed in moderation, as discussed in the following brief introduction to nutrition for rugby players*:

Photo Credit: https://intheloose.com/2014/07/10/rugby-players-diet-eat/

BASIC NUTRITION FOR A RUGBY PLAYER

Protein is one of the most essential parts of a rugby player’s diet. Whey protein or protein shakes are a popular alternative for topping up protein levels if the recommended amount cannot be achieved safely through a standard diet. Most players need to consume between 1.5 and 2g of protein per kg of body weight, in order to sustain muscle strength, growth, and health.

High amounts of saturated fat should be avoided, as they can cause lethargy. However, small amounts of unsaturated fat are required to protect the organs and provide a fuel source.

Carbohydrates are essential for energy, but it is crucial to choose carbohydrate sources carefully to avoid excessive sugars and sodium. A player in training typically requires approximately 7g of carbohydrates per kilogram of body weight.

Eggs

Eggs are an excellent choice for breakfast, especially when cooked with a healthier method, such as poaching. Eggs are a great source of high-quality protein and are therefore ideal for those looking to sustain lean body mass and rebuild/strengthen muscle.

Oats

Oats are another great breakfast choice if you do not fancy eggs. Make porridge with low-fat milk or water, and top with a handful of berries for extra flavour, and you will have a wholesome and healthy breakfast. Oats are high in fibre, and they release their energy slowly, meaning that you will be less likely to experience energy peaks and troughs throughout the day.

Brassicas

Brassicas, such as broccoli, are excellent for detoxifying the body, supporting liver function, enhancing antioxidant protection, and aiding the body in recovering quickly. Consuming these types of vegetables can help to stave off infections, which you may be more susceptible to in the rugby environment, and they can help to encourage a speedy recovery following training/a match. Team them up with other types of vegetables.

Beans

In addition to being a great way to make your meals go further, beans also contribute to your 5 a day. Most are high in fibre and good protein, which helps to promote muscle strength and healthy digestion. Many beans are also rich in magnesium, which is essential for muscle relaxation and recovery.

Chicken or Turkey

Chicken breast or turkey is a very lean protein, and it can be a healthy option when cooked in the correct way. Grilled chicken can be delicious and is a low-fat, high-protein food. Adding spices can give you variety.

Whole Wheat Pasta or Brown Rice

Unrefined carbohydrates, such as whole-wheat pasta and brown rice, release their energy more slowly than simple carbohydrates, making them a better choice for players in training. These carbs also reduce the likelihood that the player will store unwanted, non-functional fats. It is best to consume carbs about 3 hours before play begins.

Water

When training, it is essential to consume enough water to keep your body properly hydrated. Becoming dehydrated can have a detrimental effect on many areas of the body, and the effects are more pronounced during prolonged periods of exercise, as the body loses a significant amount of moisture through breathing and sweating. You may also want to consider drinking a sports drink, which contains a special combination of electrolytes that replenish vital components lost during exercise.

Edited from: https://www.bathrugby.co.uk/whats-a-good-diet-for-rugby-players/

ADDITIONAL RESOURCES

1. Daniel Davey, Leinster and Dublin GAA Nutritionist talk critical nutrition for rugby players.

2. The All-Blacks value nutrition so much, they have a nutritionist on staff.
   

*Please check with your medical professional before making any nutritional changes to your diet. This article is not meant to provide medical advice.