Rugby is a very physical game that requires intense athleticism and strength. Highly competitive rugby players need to be extremely fit and powerful in order to be successful. While some players have good genetics for a build suitable for rugby, most players have to work extremely hard to get in proper shape to play the game. Smaller athletes who want to play rugby well have to gain weight in order to perform at a higher standard. When you gain weight for rugby, you have to gain the weight in muscle, since a weight gain from fat will hurt performance.
Step 1
Increase your weight training. Since rugby players already hit the gym to lift weights, all that's left is to add to the routine. Increase the sets and repetitions that you're already doing to build muscle.
Step 2
Increase your calorie intake. In order to gain weight, you have to take in more calories than you burn. During pre-season training, elite rugby players require somewhere between 4,000 and 5,000 calories a day. The average diet, in contrast, consists of about 2,000 to 2,500 daily calories.
Step 3
Eat the right foods, ones that contain mostly protein and fat. Rugby players need 1g of protein for every pound of body weight in order to build muscle. Sources of protein include chicken, fish, red meat, cottage cheese and whey. While players should avoid trans and hydrogenated fats, as well as saturated fats, the long-chain omega-3 fats are essential to building muscle. Good sources of these omega-3s include cold water fish such as salmon, as well as nuts and seeds. Other healthy fat sources include hazelnuts, walnuts, macadamia nuts, flaxseed, avocado and almonds.
Step 4
Snack throughout the day. Between rugby practice and workouts, it can be hard to fit in enough calories for weight gain. Carrying snacks that you can eat quickly during the day is essential to get in all the necessary food to gain weight. Pack items such as protein bars, sandwiches or nuts. Slip several snacks into your rugby gear bag so that you can grab one on the go. Another option is to drink your calories--milk and protein shakes provide plenty of quick protein for rugby players.
Step 5
Get plenty of sleep. Not only is sleep important in order to perform and get good quality workouts the next day, it also helps build muscle, as the growth hormones released during sleep help increase muscle. Aim to get eight or more hours of sleep a night.
Tips and Warnings
- Some players find that taking omega-3 or protein supplements are a more realistic way of getting high amounts of these nutrients.
- Weight gain of more than 2 lbs. a week is unrealistic and unhealthy.
Things You'll Need
- High-protein snacks
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