| Nutrition has a big role in improving performance in | | | | spend much money. |
| sport. Having a good nutritional plan aids your | | | | Hypotonic: |
| performance a great deal. Eating the right stuff to | | | | 250 ml Fruit Juice (Orange, Apple, Pineapple etc.) |
| enable you to perform at your best is not hard but, just | | | | 750 ml Water |
| like any other diet, you need some discipline. | | | | Pinch of Salt |
| Training to play rugby, whether ball skills, aerobic or | | | | Hypertonic: |
| anaerobic fitness, contact skills or resistance training | | | | 750 ml Fruit Juice (Orange, Apple, Pineapple etc.) |
| requires high levels of energy to perform; as do | | | | 250 ml Water |
| matches. | | | | Pinch of Salt |
| Most of the required energy should come from | | | | Isotonic: |
| carbohydrates. You should eat foods low in the | | | | 500 ml Fruit Juice (Orange, Apple, Pineapple etc.) |
| Glycaemic Index (GI) and either a protein blend or | | | | 500 ml Water |
| Casein, egg or soy protein early in the day before | | | | Pinch of Salt |
| exercise. This will provide you with slow release | | | | World famous rugby player Jonny Wilkinson claimed |
| energy you need throughout the day as well as | | | | he eats mostly chicken breast with a salad of mange |
| providing you with a slow release protein. Just before | | | | tout, courgettes and peppers! |
| exercise, you should consume high GI foods as well as | | | | Pre-Match Preparation |
| high amounts of Whey Protein. The high GI food will | | | | Breakfast is important on an average day, but the |
| provide a quick release burst of energy you will need | | | | morning of a match it is even more important. You |
| and the whey protein floods your bloodstream with | | | | should eat a big breakfast which, again, is high in carbs |
| amino acids to aid recovery. It has been proven that | | | | and protein. A bowl of cereal isn't enough. You should |
| athletes perform better when they consume a protein | | | | try and have a bowl of cereal, eggs (poached, |
| and carbs drink before and during exercise compared | | | | scrambled or an omelette, not fried), some fruit and at |
| to carbs drinks and water. | | | | least a pint of water. |
| Eating protein is as important as eating carbohydrates. | | | | In the days leading up to a match, you need to drink |
| It is essential for muscle repair and recovery. Each | | | | much more water than usually to ensure you are |
| meal during the days should have a high amount of | | | | properly hydrated. Drink a hypotonic drink the morning |
| protein content and foods such as chicken, turkey and | | | | of a match. |
| tuna are all excellent at providing a source of protein. | | | | You do not need a large lunch. A small portion of meat |
| Everyone needs vitamins and minerals, but athletes | | | | with pasta and salad is perfect. Eat a couple of hours |
| may need a higher amount than the average person | | | | before kick off. Just before kick off, some players like |
| to aid recovery. Fruit and vegetables are a great | | | | to eat a chocolate bar or a small packet of sweets |
| source of these, as well as providing fibre and | | | | for a quick bit of sugar. |
| complex carbs. Foods such as spinach, watercress, | | | | Post Match Meal |
| courgettes, mange tout, peppers and apples are some | | | | This should be a complete meal. It should contain a high |
| of the most commonly eaten foods by rugby players. | | | | amount of carbs, protein and vegetables. Something |
| Finally, the most important thing. Plenty of water. You | | | | such as Lasagne with a salad is good after a match |
| should drink a pint of water with every meal. Before | | | | as you have a good mix of carbs and protein in the |
| training sessions or gym sessions you should have a | | | | meat and pasta. |
| hypotonic drink to compensate for the fluid you will | | | | Supplements For Rugby |
| lose during exercise and post exercise you should | | | | I would consider the most important supplements to |
| consume a hypertonic drink to replace lost fluids, | | | | take to be carbs and protein. You can get these in the |
| electrolytes and carbs. During exercise, isotonic drinks | | | | form of a "weight gainer" or you can obtain pure |
| are preferred by many top athletes as they replace | | | | protein and complex carbs and mix them to the |
| the lost water and sodium. | | | | amounts you want. |
| You can make these easily at home without having to | | | | |