Why is nutrition so important for rugby players?
As an athlete in a tough sport like rugby, proper nutrition is important to prevent injury. Eating and taking the correct supplements will help you train and prepare your body for the hard running and hitting in a game. The more prepared you are the less likely you will get injured.
Rugby Off Season do’s and don’ts
During the off season we all enjoying the freedom of not having to training as hard and be as dedicated on the diet , however having this attitude actually is more devastating than once thought… NEED TO FINISH THIS THOUGHT… WHY IS IT ‘DEVASTATING’?
Off season we tend to consume more calories than required for our daily energy requirements (which is no harm in that, Just don’t eat all the PIE’s). The up side is when you hit the gym with all this extra energy in your system your strength will be off the charts. This is the perfect time to train for Muscle gain. Use this high cals as a source of energy and keep the Creatine, BCAA’s, ZMA, Beta-Alinine, Pre-workouts/ Caffeine going, You could even us a Mass Gainer as a pre and post workout meal. This will only give you a leading edge when it comes to the start of the season again.
Why do so many get nutrition and supplementation wrong?
In order to succeed in your game, you need to understand your body needs. Trying to mimic your Idol and follow their diet and supplement intake won’t lead you to success.
When it comes to supplements consistency is key. As much as your supplements are important for you training /Game, it’s vitally important during your rest time. This is when your body/muscle requires all the nutrition for repair and
muscle growth. Keep in mind you only recover and grow muscle when you in recovery mode, make sure you supply your body with the recovery
supplements it needs.
Getting Nutrition Right
Following your nutritional / supplement plan may seem costly in the start, but once you in the swing of things and keep consistent, you will find the results outstanding. CONSISTANCY is key! Keep the Protein, Creatine, BCAA, ZMA, Vitamins and Probiotics part of your daily diet, use Caffeine or Pre-workouts on training/ game days. Ensuring your diet and supplements are working for you, your recovery time will be shorter, your endurance and stamina will improve ensuring you perform at you optimum at all times.
The 8 best supplements for Rugby performance
Whey Protein
Protein is essential for rugby players in order to promote recovery, muscle growth and repair and there is no other protein source that can compare with whey protein powder in terms quality, cost and convenience. For best results use Whey Protein, 30mins before your game or training session, and again as soon as possible after training/game and just before bed (Casein Protein best option for evening consumption).
After intense sessions, rugby players definitely need carbs to refill glycogen stores. A ratio of 3:1 carbohydrate to protein refuels the best rugby players after high intensity training. Shoot for a clean whey protein isolate mixed with natural carbs, like fruit juice or a pre-mixed sports drink.
Creatine
Naturally found in muscle cells, Creatine helps your muscles produce energy during heavy lifting or high-intensity exercise. Taking creatine as a supplement is very popular among athletes and bodybuilders in order to gain muscle, enhance strength and improve exercise performance. For best results take before and after training or games, on Non training/game days take in morning and night.
Beta-alanine
Enhance performance by increasing exercise capacity and decreasing muscle fatigue. Beta-alanine helps reduce lactic acid build up in your muscles. It also has antioxidant, immune-enhancing and anti-aging properties. You can get beta-alanine from foods that contain carnosine or through supplements. The recommended dose is 2–5 grams daily. (Note: You may feel like your skin is getting pricked, this is not an allergic reaction, this is the effect of Beta-Alanine. Your body will get used to it, keep taking it.)
ZMA, or Zinc Magnesium Aspartate
A popular supplement among athletes, bodybuilders, and fitness enthusiasts. ZMA contains a combination of three ingredients — zinc, magnesium, and vitamin B6. ZMA helps boosts muscle growth and strength and improves endurance, recovery, and sleep quality. For best results, Take recommended dosage 30 – 60 mins before bed, Don’t take it with any dairy products as the dairy will prevent your body of full absorbing the Zinc.
Branched-chain amino acids (BCAAs)
BCAAs are a group of three essential amino acids: leucine, isoleucine and valine. BCAA supplements are commonly taken in order to boost muscle growth and enhance exercise performance, you can consume BCAA’s throughout the day, during training, before and after and even as a replacement drink at night. BCAA’s don’t contain any stimulants (unless added by Manufacture) and have a very low sugar and calorie content.
Vitamin D
Vitamin D plays a significant role in the regulation of calcium and maintenance of phosphorus levels in the blood. These factors are vital for maintaining healthy bones. People need vitamin D to allow the intestines to stimulate and absorb calcium and reclaim calcium that the kidneys would otherwise excrete. For best results take in the morning and midday as taking in the evenings could interfere with your sleep patterns.
Probiotics
Probiotics contain live microorganisms that can support and enhance your healthy gut bacteria.
Studies suggests daily probiotic supplements may reduce the incidence of gastrointestinal and upper respiratory tract infections for any level of rugby players. For best results take 30mins before meals.
Caffeine
Caffeine allows the athlete to have a much greater potential for maximal voluntary muscular contraction and, thus, enhanced coordination and speed of recruitment of involved musculature for high power movements. For best results, use recommended dosage 30mins before training/game
