Eating To Win For Rugby Players
Neil Harmon
As the game of rugby develops and gets more and more physically intense, it becomes even more important to look after your body while playing. This has traditionally meant careful training and building up muscle strength, but like in many other sports, professional rugby players are now learning the benefits of nutrition to playing well and safely. Most national teams now have a nutritionist -- something unheard of in the past. Here are a few tips on how you can prepare for a game with the right food leading up to it. One important thing to keep in mind at all times is your goal. Different players will have different dietary requirements as a result of different ideal bodies. Rugby league & union forwards will generally be much bigger than other players, with backs and league players favouring speed and aerobic ability over excessive muscle mass. Similarly, some players will eat to gain weight and muscle mass, while some will be looking to eat to lose weight and gain aerobic fitness. Think about your ideal body and weight and then embark on a diet tailored towards achieving this goal. Whatever diet you choose, be sure it is not too extreme or you will not stick to it. Many players find it better to eat several small meals a day rather than the traditional 3. Spacing out 5 meals makes your metabolism work constantly. Plan out your meals in advance, looking at how many calories you use each day between your standard allowance, training and matches (a match can add 750 calories). If you are looking to gain weight, eat more than this, but make sure you work out so you don't just gain fat. To lose weight, eat this amount or a little less, and do plenty of aerobic exercise.
Whatever your goal is, make sure you eat plenty of carbohydrate rich foods -- cereal, toast, pasta, rice, sandwiches. These can be quickly converted to energy as needed in a fast-paced game. Fruit and vegetables are vital for healthy recovery from injury and building muscle. Meats provide necessary protein, but opt for lean meats, such as chicken for preference. Avoid excessive fat, as this cannot be usefully converted to energy. There are many protein supplements available that are marketed to rugby players to increase muscle mass. In fact, these are mostly only good to bodybuilders -- most Western diets contain enough protein as is, and if you need to gain muscle mass, it easy to do this with a standard diet. There is no need to spend money on these kinds of supplements -- just add more energy rich foods to your diet while working out more. The one dietary supplement that can help rugby players is creatine. This has been proven to improve strength and explosive power. Rugby players need short sharp bursts of energy while playing, and creatine can provide this extra boost. The day of the match, it is important to watch what you eat. Your last meal should be 3-4 hours before the game. You should then have a snack 1-2 hours before the match. It is vital that you hydrate fully in this period (as well as in training). Water is good, but sports drinks such as Powerade or Lucozade Sport are even better. Especially in hot weather, you will need to drink at least 2-3 litres of water on a match day. Aim to sip gradually before the match and then to drink 400mls of water at half time. Always drink more than what satisfies your thirst. After the match, you will need plenty of carbohydrates to recover fully -- make sure you eat the right food to be prepared for next week. These are just some basic tips on making sure your body is well fueled and ready when match day comes. Make your own diet, follow it and see the results. Feel free to change it suit your own goals
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