Playing rugby requires high levels of energy. This energy for performing sprints, weights, interval or plyometric actions is sourced from the food we eat; therefore, eating well for your chosen sport is the best way to produce a high-energy, peak performance.
It has long been known that good nutrition is a fundamental requirement for top athletes. Rugby players benefit from a well thought-out nutritional plan, allowing them to reach their potential and sustain high levels of energy for the duration of a match. While it is not hard to eat a nutritional diet, it does take discipline.
The energy required for rugby is derived from carbohydrates. Low glycaemic index (GI) foods, which release energy slowly, are consumed as part of meals and include wholemeal varieties of bread, rice and pasta. High GI foods, which release energy quickly, are commonly eaten as snacks shortly before training or a match and include glucose drinks, fruit and confectionary.
The levels of protein in an athletes’ body should remain relatively high to retain muscle mass and aid recovery. The most beneficial protein sources are tuna, turkey and chicken.
Fats are an essential nutritional requirement for rugby players. While carrying excess fat is unnecessary and can hinder performance, carrying too little could cause prolonged muscle fatigue and soreness and increase risk of injury. Body fat cushions the body, providing shock absorption when met by hard tackles and hits. Fats in the diet are derived from fish, meats, nuts and dairy products.
Fruit and veg
These provide a great source of minerals and vitamins, complex carbohydrates and plenty of fibre, helping to maintain healthy body functions and aid recovery.
While a good nutritional diet is paramount to performing well, so too is physical training and the performing of rugby drills. Professional player will easily be able to answer the question where can I find a rugby drill video? They use this type of aid regularly to improve and finesse their rugby drill skills and technique.
You must be fully hydrated to reach peak performance. Avoid diuretics such as caffeine and alcohol in the 24 hours leading up to a match.
Replenish your body’s natural stores of energy by eating a carbohydrate- and protein-rich meal after hard training or a match.