Playing rugby requires a powerful physical build, as well as energy and endurance. Players in this sport are large, weighing well over 200 lbs. To play rugby, an appropriate diet is just as important as the ability to tackle, participate in a scrum and score a try. Various nutrition programs for rugby exist, but in general, guidelines advise eating more than three meals a day and ensuring a diet rich in protein.
Australian Institute of Sport
Rugby has a huge following in Australia. The Australian Institute of Sport's nutrition guidelines advise good protein sources and an adequate intake of carbohydrates for energy. Although rugby does not have the aerobic demands of other styles of football, players still need an adequate carbohydrate intake for optimal training. The institute advises consuming between 5 and 7g of carbohydrates for each kilogram, or 2.2. lbs, of body mass. Carbohydrate sources should be low in fat. In addition, players should consume protein-rich foods. After training, the Australian Institute advises players to eat a snack rich in protein and carbohydrates, such as yogurt or low-fat milk.
Matt Lovell
British sports nutritionist Matt Lovell has worked with the England national rugby team, as well as some of the country's best rugby clubs, such as Leicester and Saracens. He emphasizes the importance of good nutrition for optimal rugby performance, especially stressing the need to guard against excess body fat. Lovell notes that professional rugby players may eat six to eight times a day and advises that everyone should eat four to five times a day. Eating the same quantity of food over four or five meals rather than only two or three helps burn fat, according to Lovell. Eating only two to three meals a day encourages overeating, which results in excess energy being converted to fat. In addition to four to five meals daily, rugby players should consume protein with every meal. Lovell says a professional rugby player needs about 300g of protein a day, the equivalent of eight chicken breasts or 50 eggs.
George Mason University Program
George Mason University in Virginia has nutritional guidelines for members of its rugby team. These guidelines advise a light carbohydrate snack, such as yogurt or a banana, each morning. The program also advises high-carbohydrate breakfasts and lunches each day, as well as a light dinner or snack two hours before a match. Suggested high-carbohydrate foods include rice, potatoes, vegetables, fruit and energy bars. The program also advises small servings of meat and foods low in fat.
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