Rugby is a tough contact sport known for its physicality and the fact it demands a lot from the players. The players are skilled sportsmen and a lot is asked of them. Nutrition, hydration and training are three important aspects of the sport. Good nutrition will support the player and help him or her stay at the top of the game.

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Good nutrition will support a rugby player’s body

Before thinking about food, it’s important to consider water in a player’s diet. Dehydration must be avoided, and nutritionists recommend drinking at least three litres of filtered or bottled water each day to ensure optimal performances. Fruit and herbal teas also count towards the water intake. During training, the player should drink around 250ml of fluid every 15 minutes.

Players are advised to eat unrefined carbohydrates such as whole grains, oats, fruit and vegetables, and brown rice. Eating complex carbohydrates around three hours before beginning training is a good tip. Foods that are rich in fibre can also be eaten as they slow the absorption of sugar into the blood. Fruit and vegetables should also be on the menu.

Protein helps with muscle growth and can be found in a range of foods from eggs and lean meats to fish and nuts. Rugby players should aim to eat lean protein that doesn’t contain hidden fats. Protein is also found in cottage cheese and boiled eggs, and these are ideal for between-meal snacks.

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It’s essential to stay hydrated when playing

Food can help optimise a rugby player’s performance in training; rugby training drill videos can be watched at Sportplan. According to https://www.therugbypaper.co.uk/featured-post/32082/how-do-rugby-players-spend-their-time-off-the-field/, it’s crucial that professional athletes stay hydrated and eat a healthy diet if they want to perform well. Rugby training drill videos are also a useful tool to help build learning about the sport.

Rugby players should avoid fizzy drinks due to the sugar content and the fact that they can cause bloating. A word that is commonly misunderstand is fats. Saturated and trans fats, along with deep-fried fats, are the “bad” fats and should be avoided. Fish oils are classified as “good” fats and can be incorporated into the diet. If a rugby player is unsure what foods can be eaten and what should be avoided, they can consult a nutritionist.

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