Carbohydrates: The Fuel for Rugby
As a seasoned rugby professional, I know that carbohydrates are the primary fuel source for the high-intensity, intermittent demands of our sport. Ensuring your body is well-stocked with glycogen prior to match day is crucial for sustained energy and peak performance.
In the 36-48 hours leading up to a match, I recommend consuming 10-12 grams of carbohydrates per kilogram of body weight. This “carbohydrate loading” will maximize your muscle glycogen stores, delaying the onset of fatigue and improving overall endurance by 2-3%.1 Focus on nutrient-dense, slow-release carbs like oats, brown rice, sweet potatoes, and quinoa. Pair these with lean protein and healthy fats to create balanced meals that will steadily replenish your energy reserves.
But the pre-match meal itself is also important. About 3-4 hours before kickoff, have a meal with low-GI carbs, moderate protein, and minimal fat. This could be something like grilled chicken with a sweet potato and steamed veggies. The slower-digesting carbs will provide sustained energy without sitting heavily in your stomach.2 Avoid heavy, high-fat foods that could cause gastrointestinal distress during the match.
Finally, don’t neglect halftime nutrition. Having a carbohydrate-rich snack or sports drink on hand can help replenish glycogen and prevent the dreaded “second-half fade.” Aim for 30-60 grams of carbs from easily digestible sources like glucose or maltodextrin.3 This strategic fueling can give you the edge to power through the final 40 minutes.
Protein: Building and Repairing Muscle
As rugby players, we place tremendous demands on our musculoskeletal system. Protein is essential for muscle growth, repair, and recovery – critical factors for both match day performance and long-term development.
I generally recommend that rugby players consume 2-2.5 grams of protein per kilogram of body weight per day.4 This equates to 160-230 grams for an 80kg scrumhalf or 115kg prop, respectively. Spread this intake across 5-6 meals to maximize muscle protein synthesis.5
Prioritize high-quality protein sources like lean meats, eggs, dairy, and fish. But don’t neglect plant-based options too, such as legumes, nuts, and soy. Ensuring variety in your diet will provide a full spectrum of essential amino acids.
Timing of protein intake is also important, especially around training and matches. Have a protein-rich meal or shake within 30-60 minutes after exercise to kickstart the recovery process.6 This rapid influx of amino acids boosts muscle protein synthesis and helps replenish what was broken down during intense activity.
While carbs are the primary fuel, don’t underestimate the value of protein for rugby performance. Adequate intake supports muscle growth, enhances recovery, and may even improve high-intensity exercise capacity.7 Make it a priority in your daily nutrition plan.
Hydration: Maintaining Fluid Balance
Dehydration can have significant negative impacts on speed, agility, endurance, and even cognitive function during a rugby match. As such, staying well-hydrated before, during, and after the game is crucial.
In the 1-2 hours leading up to kick-off, I recommend drinking 200-400ml of water to ensure you’re fully hydrated.8 During the match, be proactive about sipping fluids regularly, aiming for 0.5-1 liters per hour.9 This will help replace sweat losses and maintain performance.
But it’s not just about water – electrolytes like sodium are also critical. Rugby players can lose substantial amounts of sodium through heavy sweating, especially in hot conditions. Replacing these electrolytes with a carbohydrate-electrolyte sports drink can help maintain fluid balance and prevent debilitating cramps.10
Monitoring your sweat rate and body weight changes can provide valuable insights to personalize your hydration strategy. Losing more than 2% of your body weight during exercise is generally associated with impaired performance.11 But some well-trained athletes can tolerate higher losses without detriment.12 Experiment to find what works best for you.
Proper hydration isn’t just for match day – it’s an integral part of your training and recovery routines too. Stay on top of your fluid intake year-round to support optimal health and performance.
Dietary Supplements: Enhancing Rugby Performance
While a balanced, whole-food diet should be the foundation, rugby players may benefit from select dietary supplements to further enhance performance and recovery.
One supplement I often recommend is creatine. Creatine has been shown to increase high-intensity exercise capacity, improve sprint performance, and potentially boost muscle size and strength in rugby players.13 The recommended dose is typically 3-5 grams per day, taken consistently.
Caffeine is another popular ergogenic aid that can provide a welcome boost on match day. Numerous studies have demonstrated caffeine’s ability to enhance endurance, power output, and cognitive function during rugby-specific exercise.14 I suggest experimenting with 3-6mg of caffeine per kilogram of body weight about 45-60 minutes before kickoff.
But it’s not just about the big hitters – smaller supplements can make a difference too. For example, beetroot juice is a natural source of nitrates that may improve oxygen efficiency and delay fatigue.15 And beta-alanine has been linked to enhanced high-intensity exercise capacity, possibly by buffering acid buildup in muscles.16
Of course, supplement use comes with risks. The unregulated nature of the industry means contamination with banned substances is a real concern.17 I always recommend that my players source supplements from reputable brands and inform themselves of the latest anti-doping regulations. Consulting a qualified sports dietitian is the best way to navigate this tricky landscape.
Nutrient Timing: Fueling Before, During, and After the Match
Optimizing your nutrition on match day goes beyond just the pre-game meal. It’s about strategically fueling your body throughout the entire process – before, during, and after the 80 minutes.
In the 3-4 hours leading up to kickoff, focus on that carbohydrate-rich, low-GI meal we discussed earlier. This will provide steady energy without weighing you down. Pair it with 20-25 grams of a fast-absorbing protein like whey to support muscle readiness.18
During the match, sipping on a carbohydrate-electrolyte drink can help maintain blood glucose levels and replace fluid/sodium losses. Aim for 30-60 grams of carbs per hour from a blend of glucose and fructose.19 This dual-carbohydrate approach maximizes exogenous carbohydrate oxidation rates.
And don’t forget the importance of the post-match window. Within the first 30 minutes, I recommend having a protein shake or other high-protein snack to kickstart the recovery process. This rapid infusion of amino acids boosts muscle protein synthesis and helps replenish what was broken down.20 Follow this up with a well-balanced meal of carbs, protein, and healthy fats to fully refuel.
Proper nutrient timing is the final piece of the puzzle. By strategically fueling your body before, during, and after the match, you’ll maximize energy availability, support muscle adaptation, and optimize recovery – putting you in the best position to perform at your peak.
Rugby Nutrition: A Holistic Approach
As a seasoned rugby professional, I’ve seen firsthand how a comprehensive, individualized nutrition plan can elevate an athlete’s performance. It’s not enough to simply hit the recommended macronutrient targets – the timing, sources, and coordination of these nutrients is crucial.
That’s why I work closely with each of my players to develop a personalized strategy that aligns with their specific position, training load, goals, and preferences. There’s no one-size-fits-all approach to rugby nutrition. We meticulously plan their daily intake, pre-match fueling, in-game hydration, and post-match recovery to ensure they’re operating at their best.
But nutrition is just one piece of the puzzle. It must be seamlessly integrated with the athlete’s overall training, recovery, and lifestyle program. I collaborate extensively with our strength and conditioning coaches, physiotherapists, and performance staff to ensure we’re taking a holistic, multidisciplinary approach.
At the end of the day, nutrition is a powerful tool that can enhance an athlete’s physical capabilities, mental sharpness, and resilience. But it requires diligence, creativity, and a deep understanding of the individual. As a rugby professional, I’m passionate about helping my players maximize their potential through smart, evidence-based nutrition strategies.
The stakes are high on match day, but with the right fueling plan in place, I’m confident my players will have the energy, focus, and recovery capacity to perform at their absolute best. It’s all about optimizing every marginal gain – because in the world of elite rugby, those small advantages can make all the difference.