Training

Rugby training, whether sprinting, plyometrics, interval or weights, requires high levels of energy to perform; as do rugby matches themselves. These energy requirements should be obtained from carbohydrates. A professional players intake of carbs is normally governed by the glycemic index of the food. High GI snacks are ingested shortly before exercise e.g. fruit, confectionary, glucose drinks; whereas low GI foods are ingested as part of a meal e.g. brown rice, pasta and wholemeal breads, which provide a sustained energy release. Roughly 2-3 days prior to matches the ingestion of carbs is about 7-10g per kg of bodyweight as this maximises the energy stores from carbs necessary for the game.

• Train with weights for explosiveness, strength, and agility

• Calisthenics for flexibility and agility

• Playing time to develop your skills

• Careful attention to diet and nutrition

Rugby players require a healthy amount of fat in their diet. Carrying too much body fat is unnecessary and will only hinder your performance. Carrying too little body fat will cause prolonged muscle soreness and increases injury. Body fat is a natural shock absorber that cushions the body from hard hits and tackles. Fats from nuts, fish, diary products and meats are all good but must be taken in moderation and balanced out with your energy expenditure.

Protein intake needs to be fairly high in order to maintain mass and to aid recovery. Typical protein sources such as chicken, turkey and tuna are all excellent at providing a source of protein.

This meal should be both high in protein and high in carbs in order to replenish the energy stores and to commence recovery. A small amount of salt also helps prevent cramping of the muscles. Water should still be consumed as dehydration can set in very quickly.

 More Tips for Training