| To carbo-load or not |
| Rugby players need to eat enough carbohydrates every day to perform. Dietician, Shelly Meltzer, discusses what is needed and how you could ensure that you are ready for action. Read |
| |
| Let's drink to that? |
| You may be used to having a drink after a hard day of training. But is it a good idea? We discuss when it is okay to have that drink and when you should turn it down.
Read |
| |
| Avoid cramps and stitches |
| If you are a rugby player, you are bound to experience cramps and stitches at some time. Few people realise that diet can help to prevent and relieve them. We give you the facts. Read |
| |
| Eat out and takeout |
| Balancing your training demands for rugby with other commitments may leave little time for shopping and food preparation. Eating out may provide you with a much-needed break. Read |
| |
| Feeling tired? Eat yourself awake |
| Dietary causes of fatigue in rugby include low energy and carbohydrate intakes, as well as poor intakes of fluid, vitamins and minerals such as iron and zinc.
Read |
| |
| Watch those fats |
| The amount of fat you need varies depending on your position of play. It may be acceptable for certain players like locks and props to carry slightly more body fat for protection. Read |
| |
| Take a drinks break |
| Fluid plays a significant role in optimising your sports performance. One of the main benefits of adequate hydration includes preventing heat stress and dehydration. Read |
| |
| Injured? Here's what to eat |
| There is a risk of getting injured when playing rugby. This may result in your missing out on playing rugby for a length of time and may also have many other consequences.
Read |
| |
| Match day nutrition and recovery |
| Adhering to your eating plan during the training week will ensure that you have adequate carbohydrate stores during the game. Read |
| |
| Protect your teeth |
| Gum guards, sports drinks and the consumption of other fermentable carbohydrates increase your risk of developing or tooth decay. We show you how you could prevent this. Read |
| |
| Beef up |
| Protein is needed for strength, to build and maintain muscle, to aid recovery and in the case of a younger rugby player, protein is also essential for growth and development. Read |
| |
| Rands and sense |
| Rugby players need to eat large quantities of food to meet training demands and so planning is critical to avoid the trap of buying junk food on the spur of the moment.
Read |
| |
| Snack time |
| As a rugby player your main dietary goal is to ensure that you eat enough to cover the energy demands of training.
Read |
| |
| Travel nutrition |
| Nutritional strategies are necessary to overcome many of the eating challenges you may be faced with when travelling both locally and internationally. Read |
| |
