A Rugby Players Diet
There are few sports as physical as rugby. It’s therefore not surprising that a rugby players diet must enable him to withstand the vigourous training and equip him to reach peak performance.
Recently, a friend of mine who plays rugby, asked me about suitable foods for his training, and specifically about protein intake for muscle building.
So, for the benefit of others also interested in this subject, here are a few pointers.
A healthy diet should consist of:
- At least 5 portions of fruit and vegetables daily.
- Plenty of starchy carbohydrate foods, particularly high fibre varieties.
- Small amounts of protein.
- Small amounts of low fat dairy products.
- A reduction in the amount of fat, fatty foods, and sugary foods eaten.
- Plenty of fluids throughout the day.
flickr: pallotron
A rugby players diet…
According to Sports Dietitians of Australia the training diet of a rugby player should:
- Be high in energy to help with muscle gain – eat three meals and regular snacks everyday.
- Be high in carbohydrate rich foods – breakfast cereal, bread, muffins, crackers and crisp breads, muesli bars, rice, pasta, potatoes, fruit, smoothies. These should form the basis for most meals and snacks. This will help with exercise performance, recovery from training, and muscle gain.
- Be moderate in protein rich foods – meat, poultry, fish, dairy products, beans, peas, lentils, unsalted nuts. There is no need to eat masses of extra protein to “bulk up.” Remember protein rich foods are not the main source of energy for exercise. In most cases the amount of protein required can be achieved simply by following a balanced healthy diet, which contains sufficient carbohydrate. If you’re interested in finding out your individual protein requirements, check out DISEN.
- Make sure meals are low in fat – try to avoid too much margarine, fatty meats, high fat takeaway and snacks, fried food and creamy sauces.
- Include at least 5 servings of fruit and vegetables each day – necessary for preventing illness, building muscles and repairing injury.
- Be low in alcohol as it leads to poor recovery, slow repair of injury, and contribute to excess weight. If you drink alcohol do so in moderation.
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27 Comments
Lauren
02.23.2008
Hey Mel, nice post. I find that after games or trainings if I don’t get some form of protein or carbs in within at least two hours I am pretty low on energy the next day. I really notice the difference when I miss a recovery meal.
Cheers.
Ready Maid
02.25.2008
OOoo. Not sure I could successfully manage the high carb, although I am enjoying moderate amounts of high-fibrer carbs in my BestLife plan. Good post for athletes, though.
Love your blog design.
Melanie
02.26.2008
Hi Lauren,
Thanks for your feedback. Yeah, it’s so important to eat well when you’re training. Do you have particular foods, or snacks which you prefer for recovery?
Ready Maid,
Thanks for your comments, and glad you like my new design!
I wouldn’t recommend a very high carb diet unless you were training particularly hard, but moderate amounts are an excellent choice.
chirssy
03.11.2008
thnks bro you guys really help when it comes 2 dietry suppliment i hav 2 do a report on it
lataz
Chris
04.03.2008
Thanks mel, you seem to have really done your homework on this. I’ll be trying this out now! Its making me hungry at the thought of some it, although you haven’t mentioned chocolate fudge puddings and custard, im assuming they are ideal for this type of diet!!]
Many thanks again mel, your a legend!
Melanie
04.04.2008
Hi Chris,
No I didn’t mention the chocolate fudge pudding and custard
I couldn’t incriminate myself like that!!! Anyway, you’re most welcome!
* H0LLiE *
07.31.2008
thank-you so much you have helped me in my health class i’m studing for my big HPE test hope i get a good mark
thankx agian HOLLiE
connor
02.11.2009
hey mel is it??
thanks for the advice im only 13 but play rugby at least twice a week. im also diabetic so this information can also promote healthy blood suga levels for me.
thanks again i think this can realy help my game and trainning input and performance.
Melanie
02.11.2009
Hey Connor,
I’m glad the info was useful to you! Being active will be really beneficial for your diabetes too, so keep up the good work
tom
03.30.2009
Thanks for the help!
Melanie
03.31.2009
Hey Tom,
Glad it was useful!
Al
04.05.2009
do you know of a diet plan for a 15 yr old boy who plays rugby league,his energy level are low
Melanie
04.07.2009
Hey Al,
I cannot give out a diet plan without actually having a consultation with someone. But, I’ve just written a post on increasing energy levels, which may be helpful.
corey
04.25.2009
hya
ive just become pro but my coach said my diet is wrong and my muscle is soft what can i do plz help
Melanie
04.25.2009
Hi Corey,
What kind of diet do you follow at present? Is it something similar to what I’ve detailed in the above post?
corey
04.28.2009
hya
ive just become a player so i dont have a diet plan yet so i was just wondering if u could give me advise thank you
Melanie
04.28.2009
Hi Corey,
Unfortunately I cannot give you a diet plan without actually having a consultation with you first. You would really need a plan tailored to your individual needs.
If you follow the advice in the article it will certainly be helpful though.
Perhaps you could visit a sports dietitian in your local area?
Bernard
08.02.2009
hey i am strugling to gane weight for rugby! and energy if try’d everything and nothing works.any help?
Tony Wilson
09.10.2009
could you add the daily amount of Nutrients’ for
Vitamins
Fibre
Protein
Carbohydrates
Fats
Water
Minerals
Calcium
bob
12.16.2009
Hi i need some advise i have been playing for about 15 years now and and passing the age what do you suggest
Melanie
12.17.2009
Hi bob,
What advice are you after specifically?
Moe
09.24.2010
I am planning on joining a rugby league near my community, and i was wondering if i followed the diet you’ve posted will that help a person gain weight?
Melanie
09.25.2010
Hi Moe,
This diet is a “healthy” diet for athletes, not necessarily a bulking diet. You should contact a registered sports dietitian for more advice that is specific to your needs. Take care.
Lee
03.22.2011
Hi I’m 14 and I play rugby and I was just wondering would eggs be good for a rugby diet
Melanie
03.26.2011
Yes, they are perfect.
Aaron Scott
05.18.2011
Hi, I’m currently playing rugby at a high level and I’m in an academy team. I have been told I’m too small to progress any further.
I’m looking for someone to tell me exactly what to eat and what time I should be eating it.
ie. 7am cereal, 9am banana sandwch with nuts, 10am milk with dried milk, 12pm chicken and pasta + sauce, 2pm protien shake, 4pm tin of tuna, 5pm small pasta (for gym energy), 7/8pm protien shake, 9pm beef with green veg.
I’m looking to get something like this for the period of 14days, then I can mix and match there after.
if you cant help could you please point me in the right direction to someone who might be able to help me?
Thanks, Aaron
ryanmartin
09.14.2011
ok
Works Cited | Rugby Time
12.08.2010
[...] http://www.dietriffic.com/2008/02/23/rugby-the-necessity-of-good-nutrition/ [...]
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