If we look at the structure of the Rugby Union game and training surrounding it, we can start to picture the kind of nutrition a player might need in order to perform and recover during the different times of the season.
If we start by looking at the structure and nature of a rugby bets with 888 game, it is built up of a series of repetitive, short, high-intensity bursts, broken up by tackles and directional changes. It consists of two forty minute halves, with a fifteen minute break at half-time. Therefore, we can figure out the kind of physical output the fifteen players are exerting throughout the course of a game.
With the different players and positions in a rugby game, each player will have an individual strain on their body, with the lighter players usually running further, but the larger players will typically be involved with more strength based activities. These factors will affecr their energy and recovery requirements.
The training around rugby is usually dependent on the stage of the season, but will involve a combination of fitness, strength and flexibility. For example, pre-season is geared towards getting the athletes' bodies back into peak condition ready for the start of the season. All of these factors need to be considered when building up a nutrition plan.
During these high-intensity phases, it is important to fuel the body correctly to aid both training and recovery. Lower periods of training, lifestyle and rest-days need to be taken into account to prevent increases in fat mass and decreases in muscle mass.
Eating, in terms of the calorie content, will need to be adjusted throughout the season accordingly to meet the demands of the training and recovery, and not to go into a calorie surplus (resulting in weight gain).
Nutrious carbohydrates such as wholegrain pastas, rice, cereals and quinoa are great ways to fuel the body pre and post workout, especially on more intense/lengthier training days.
Protein such as lean meats, fish, eggs and legumes throughout the day is extremely important to aid the recovery, repair and growth of muscles - the quality of the nutrition here is paramount.
Hydration is a huge factor, and if not coordinated properly, can result in fatigue, poor decision making, reduced concentration and reaction time. Therefore, as well as the eating, drinking is also essential throughout games, workouts, training and recovery periods.
Before the game, rugby players need to have a good store of carbohydrate, so a meal 3-4 hours before a game is often a good time to make sure it is well and truly in the players' system.
This meal should contain plenty of carbohydrates and fluids to keep the player as hydrated as possible through the game. Some ideas for meals before a game could be: chicken pasta, baked potatoes, rice or noodle dishes etc. Snacks can be consumed up to an hour before kick off, for example: bananas, rice cakes, peanut butter bars (the lower the fibre the quicker they digest). There are also liquid carb gels or energy drinks that players can use to help supplement their intake if they struggle with solids before a game or training.
Post match/training recovery revolves around good quality protein like beef, fish, chicken or even tofu, to replenish the body and aid recovery and repair. Along with protein, carbohydrates should be a cornerstone of any post workout nutrition to replenish the glycogen lost during physical activity.
