What do rugby players eat

Ensuring that all players are well hydrated for training and games will impact positively on their performance. It is a good idea to monitor all players body weight before and after training or playing. A 1 kilogram reduction in body weight is roughly equivalent to a lose of 1. Use these changes in body weight as a guide to how much fluid a player should consume following training and games. This is particularly important when training and playing on consecutive days — players can quickly become chronically dehydrated when they are required to train and compete frequently and this will have a negative impact on their ability to perform and recover.

This is the strategy for loading more water into the body so as to be insured against dehydration especially during a game. It is important to become accustomed to this strategy during training. Remember, do not try any unusual strategy for the first time on match day.

All strategies should be well rehearsed and practised long before the playing season begins. Thirst is not always a good guide of your fluid requirements, so it is advisable to drink more than normal.

A good yardstick for daily fluid requirements is ml per kilogram of body weight. For an average 70 kg young player this means drinking between 2. The simplest and most practical drink is water. However, water does not provide the most rapid form of water replacement in the body.

A dilute carbohydrate and electrolyte drink will deliver water faster to the body, eg specially formulated sports drinks. However, sports drinks should only be consumed during and immediately following training or a game. They should not be consumed regularly throughout the day.

Excessive consumption of sports drinks can have adverse long term effects on teeth and can also contribute to excess fat storage. Many players will find that an increase in body weight will actually improve their ability to play the game, assuming that any increase in body weight is not due to fat increases. In order to increase lean body mass ie muscle players must firstly undertake a programme of increased weight training preferably muscle building or hypertrophy exercise supported by an increase in dietary intake.

Once the player has reached his target weight loss, he can maintain his improved eating and exercise habits. If not it is likely that the weight will be put back on again.

Ensure that all players consume a regular diet on training day. The player should ensure that he has a carbohydrate based snack or meal hours prior to training. Light meals and snacks include:.

Throughout the day the player should consume mls of water at regular intervals minute intervals if possible. On game day when the kick-off is early afternoon weigh the player before breakfast. If he is lower than his normal body weight ensure that he reaches his normal body weight by eating and drinking during breakfast. At least hours prior to the game the player will benefit from a light carbohydrate snack. This meal should consist of easy to digest carbohydrates.

A typical pre-Game snack is similar to that of a pre-training meal or snack. See the list of carbohydrate based snacks above. A typical pre-game snack might include 2 slices of bread with a mixed salad lettuce, tomato, potatoe or rice and a biscuit with fruit juice. Always ensure that the player is comfortable with his pre-Game snack. As a precaution in overcoming the diuretic effects of nervousness quite a normal occurrence before a game and for complete hydration ensure that the player sips water during the hours before the game.

Players should be weighed in before the game. This can be easily established as a match day practice by completing this weight-in and out before and after every training session. They understand that they can get higher protein intake from plant-based foods such as beans, lentils, tofu, nuts and seeds along with the Optimum Nutrition Gold Standard Plant protein supplement.

Variety is the most important thing. Keto has its place for certain health conditions, but there is not enough evidence to suggest it improves performance. Optimum Nutrition are proud to supply nutrition to Leinster and Saracens rugby clubs.

Top rugby nutritionists reveal what players eat before and after a game. Alex Roberts. Each day, Europe's elite rugby players put away a huge amount of food Ahead of this weekend's Champions Cup Final, we spoke to a nutritionist from the two clubs in action - Saracens and Leinster Rugby.

Pancakes with syrup and fruit are a familiar feature of game day diets. Vegans can combine beans, lentils and tofu in order to get enough protein. They need to be heavier due to their involvement in the scrums and tackling. Backs usually weigh between kg.

They need to be more agile and so tend to be smaller and leaner. Rugby League is a popular contact ball sport played at both a professional and amateur level. Each team also has 4 substitute players — up to 8 interchanges can be made over a match at professional level in Australia. Forwards are typically larger and more muscular than backs — they usually weigh between kg. Their position relies on their strength and size to be successful in their involvement with scrums and tackling.

Backs are typically smaller and leaner — they usually weigh between kg. Backs are more involved with play making and are their position requires greater agility and evasiveness to break defensive lines, avoid tackles and score tries.

In Australia competitive season usually runs from early March to October with one game per week — usually on a weekend. Match start times depending on the level of the athlete and vary between early mornings for junior players to late evening matches at the professional level. Rugby League matches are played over two minute halves, plus additional injury time separated by a minute break.