01. 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 | 02. Rugby Nutrition
The ideal eating plan of a rugby player may be divided in two phases: to bulk up, and eating for speed and endurance.
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03. 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 | 04. 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.
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05. 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 | 06. 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.
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07. 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 | 08. 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.
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09. 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 | 10. 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.
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11. 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 | 12. Travel nutrition
Nutritional strategies are necessary to overcome many of the eating challenges you may be faced with when travelling both locally and internationally.
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