Sports nutrition for rugby players

Carbohydrates, proteins, hydration: the rugby player's needs

A rugby player's needs depend on their position, body type, and training load, but three pillars always apply. Carbohydrates, like pasta, rice, potatoes, and bread, fuel intense and repeated efforts; their intake increases on heavy training days and the day before matches. Proteins, spread across three to four meals, repair muscle fibers damaged by impact: recommendations for strength athletes are roughly between one and a half and two grams per kilogram of body weight per day. Finally, hydration influences performance: even a modest loss of water impairs clarity and power.

Product categories

Sports nutrition includes:

• Proteins.
• Amino acids.
• Mass gain.
• Energy.
• Dietary supplements.
• Recovery.
• Shakers.

You can also find cardio and strength training.

Bar Styrkr, whey ATLET and QNT Skinny Protein

The three products in the selection cater to different moments. The Styrkr BAR30, a rice-based bar from the British brand Styrkr, provides thirty grams of fast carbohydrates, along with electrolytes, in a vegan and gluten-free recipe: it fits into your bag for long training sessions or a tournament. The whey ATLET Nutrition, a French brand, is made from organic milk, without sweeteners, and is to be mixed after the session. The QNT Skinny Protein with iced coffee combines whey protein, collagen, and B vitamins for a protein source that is low in calories.

Before, during, and after the effort: the right timing

The meal before a match should be consumed about three hours before kick-off: starchy foods, lean proteins, and minimal fats and fibres for easy digestion. During the effort, drink in small sips at every stoppage; during a tournament or long session, a bar or carbohydrate drink helps maintain energy. Afterward, the recovery window combines carbohydrates to refill reserves and twenty to forty grams of protein to kickstart muscle synthesis. Players under supervision prefer products compliant with the AFNOR NF V94-001 standard, published in 2012, which ensures the absence of doping substances.

Good deals

Good bargains can be found in good deals, promotions, clearance, sales, and Black Friday. The new arrivals showcase the latest collections, and items shipped within 24h are prepared and sent in 24 hours. The year's highlights follow a stable order: the Black Friday in late autumn, the year-end holidays, the winter sales, the French Days in spring, then the summer sales and back to school.

Frequently asked questions

How many calories does a player expend during a match?

The expenditure varies by position and playtime, but a full match can exceed a thousand calories, more so for forwards who are heavily involved. On training days, a player's needs are significantly higher than those of a sedentary person.

What to eat the day before a match?

A dinner rich in starchy foods, pasta, rice or potatoes, paired with a lean protein and cooked vegetables, easy to digest. Avoid new dishes, those that are very fatty or spicy, and alcohol, which disrupts sleep and recovery.

Is it necessary to take protein powder to progress?

It’s not essential if the diet meets the needs. Powder is convenient after workouts or when eating away from home, to reach the daily intake without having to have multiple meals.

How to stay hydrated throughout the week?

Drink regularly throughout the day, without waiting for thirst, and more on training days. Weighing yourself before and after a session shows how much water has been lost and needs replacing; clear urine indicates good hydration.

Do young players need supplements?

Generally, no: a varied diet with three meals and a snack covers their needs. Energy and proteins primarily come from starchy foods, dairy products, eggs, meat, and fish.