Playing rugby requires physical endurance to meet the demands of an 80-minute match. Players also need physical strength for the scrums and rucks that are part of the game. A healthy diet that is rich in protein and quality carbohydrates, as well as low in fat, can give players an edge for peak performance on the pitch.
Carbohydrates
Carbohydrates provide needed energy for demanding physical activities, such as a rugby match. The website Health24.com advises players to follow a dietary mix of 45 percent carbohydrates, 45 percent protein and 10 percent fats during rugby competition seasons. The rugby program at George Mason University in Virginia recommends high-carbohydrate foods such as rice, potatoes, energy bars, fruits and vegetables. English rugby star Jonny Wilkinson described his diet in the "Guardian" newspaper, saying he relies on toast, porridge, potatoes and pasta for carbohydrates. He also advised avoiding large amounts of carbohydrates in the evening because the energy they release can interfere with sleep.
Protein
Protein builds muscle mass and is thus essential for a rugby player. Health24 recommends that protein should comprise 50 percent of a player's diet during the early months of rugby training. During competition season, players' diets should be 45 percent protein. To increase muscle mass, Health24 advises consuming 1.8 to 1.9 grams of protein for each kilogram, or 2.2. pounds, of body weight. This means a rugby player weighing 100 kilograms, or 220 pounds, should consume 180 to 190 grams of protein daily. Quality protein sources include fish, chicken and lean red meat, as well as cheese, eggs and low-fat or skim milk.
Fats
Increasing protein consumption inevitably means a higher fat intake as well. This poses a real challenge for rugby players who consume a large amount of protein. Creatine and other protein supplements can help players consume sufficient protein while avoiding too much fat. To prevent a sluggish feeling during a game, rugby players should avoid foods that are high in fats, such as fried foods and fatty meats. Healthy sources of fats include fish, seeds, nuts and avocado.
Considerations
Rugby players should consume four to five meals a day, rather than only two or three, according to Matt Lovell, a British sports nutritionist who has worked with England's national rugby team. Some professional players eat between six and eight meals a day, according to Lovell, who cautioned that eating only two or three meals a day encourages overeating, which converts excess energy to fat. Players should consume protein with every meal and drink plenty of water to keep the body hydrated.
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