The fluid requirements of a rugby players diet…
As with any intense activity, rugby players can lose considerable amounts of fluid during a game. This can in turn have detrimental effects on concentration and coordination. So, how can you stay hydrated?
- Most people need 1.5-2.0 liters of fluid per day, plus whatever they lose during exercise.
- Get into the habit of drinking a glass of water with all meals and snacks.
- 2 hours prior to an event drink 500-600mls of water, or sports drink.
- During exercise drink 150-200mls every 15-20 minutes, if possible.
- After exercise try to replace losses within the first 2 hours of recovery.
Nutrition before a game…
- Eat extra carbohydrate and drink plenty of fluid, 24 hours prior to the game.
- Have your last meal 3-4 hours before the game, for example pasta with a tomato based sauce, and lean meat, chicken, or fish; or a baked potato with tuna, or chicken.
- Have a light snack 1-2 hours before.
Snacks after a game
Drinking and eating carbohydrate rich foods as soon as possible after the game will help you recover more quickly. It’s important to start refueling as soon as you can after training or a game.
Opt for high carbohydrate, low fat snacks, such as:
- Sandwich with low fat cheese, ham, chicken, tuna, boiled egg, or jam and peanut butter
- Bananas
- Fruit muffins, or pancakes
- Bowl of cereal with low fat milk
- Cereal bars
- Fresh fruit, and a diet yoghurt
- Dried fruit
- Low fat cereal bar
- Fig rolls
- Sports drink
- Fruit smoothies
For more information check out:
- Dietitians in Sport and Exercise Nutrition
- Sports Dietitians Australia
Please note, I am not a sports dietitian. This advice is intended to be a guide only. For advice relating to your individual sporting needs, please contact an Accredited Sports Dietitian.
Never want to miss a single article on Dietriffic again? You can stay in touch for free by subscribing to my most recent articles via email or RSS feeds.
Pages: 1 2
After reading this, smart people like you read...
Keep on track. Health tutorials to your inbox!
Join 13,702 others who get free updates...
"Great motivational material to absorb!! Thanks!" — Cindy Etier
She's been featured in various publications, approached by TV production teams, and in the past 5 years has established herself as one of the foremost dietitians online.
{ 27 comments… read them below or add one }
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.
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.
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.
thnks bro you guys really help when it comes 2 dietry suppliment i hav 2 do a report on it
lataz
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!
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!
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
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.
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
Thanks for the help!
Hey Tom,
Glad it was useful!
do you know of a diet plan for a 15 yr old boy who plays rugby league,his energy level are low
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.
hya
ive just become pro but my coach said my diet is wrong and my muscle is soft what can i do plz help
Hi Corey,
What kind of diet do you follow at present? Is it something similar to what I’ve detailed in the above post?
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
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?
hey i am strugling to gane weight for rugby! and energy if try’d everything and nothing works.any help?
could you add the daily amount of Nutrients’ for
Vitamins
Fibre
Protein
Carbohydrates
Fats
Water
Minerals
Calcium
Hi i need some advise i have been playing for about 15 years now and and passing the age what do you suggest
Hi bob,
What advice are you after specifically?
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?
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.
Hi I’m 14 and I play rugby and I was just wondering would eggs be good for a rugby diet
Yes, they are perfect.
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
ok
{ 1 trackback }