Rugby

Introduction

Rugby is a sport where the players need power and explosive reserves of energy. Injury is also very likely due high impact contact during tackles and there is tremendous strain on the joints in the scrum.

Exercise goals

In addition to improving the skills for this sport a rugby player may want to boost endurance, increase strength or encourage weight gain. See the relevant parts in the exercise goals section.

Diet

Rugby players generally need a diet high in carbohydrates with moderate amounts of protein and essential fats. It may be useful to ‘carbohydrate load’ a day or so before a match to ensure that the body’s energy stores are to their maximum levels. Also it is important to allow plenty of time for meals to digest before a game.

• Carbohydrate for energy: (60% of total calories), Potatoes, pasta, rice, Breads, fruit
• Protein for muscle repair: (1.0 to 1.5 grams per pound of lean bodyweight per day). Eat lean Meat, Fish, Poultry, Eggs, legumes, nuts, cottage Cheese
• Essential fats for joint protection and co-ordination: oily Fish, nuts and seeds
• Water to replace fluids lost through perspiration: 2 litres per day
• Eat every 2-3 hours so that you are having 5-6 small meals throughout the day.
• See the section on Basic Nutrition for more information.

Supplementation

Basic suggestions for rugby players include:

• Carbohydrate supplements – ‘for energy and carbo-loading’, use as needed.
• Protein supplements – muscle growth and strength, use to top up carbohydrate rich meals with protein.
• Creatine monohydrate - for improving sprint times, increasing strength and encouraging weight gain.   20 grams per day for 5-6 days followed by maintenance dose of 3-10 grams per day. After 8 weeks stop and have a 4 week break.
• Fluid replacement drinks - Before, during and after training or a game.
• Hi-potency multivitamin & mineral supplement to boost levels of key nutrients. 1-2 per day (see section on vitamins and minerals)
• Glucosamine sulphate is very important for joint protection as even a small joint injury can prevent a player from being active for a number of games. 1500mg per day.

Other supplements

In addition to the above there are many other supplements that can help a rugby player depending on the requirements of the individual. See the following relevant sections:

Boosting endurance

Increase strength

Weight gain

Joint Protection

Immune support

Vitamins and minerals

Drug testing

• All of the supplements above are not a concern for professional rugby player and will not cause a positive drug test.

Professional footballers do need to avoid the following supplements:

• Citrus aurantium
• Sida cordifolia
• Androstenedione or Andro (not legally available for OTC sale in the UK)
• Ephedrine or ephedra (not legally available for OTC sale in the UK)
• Thermogenic/energy products containing any of the above.

Other comments

• Injuries such as pulled muscles and strains are very common in rugby, it is therefore important that the proper warming-up/cooling down and stretching techniques are used.

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