Energy to last the eighty minutes

Where does the energy come from during eighty minutes

Rugby alternates very brief and intense efforts, sprints, tackles, clear-outs, scrum pushes, with incomplete recovery phases. The first seconds of an explosive effort draw from phosphocreatine, an immediate energy reserve stored in the muscle but depleted in a few seconds. Beyond that, glycogen, the stored form of carbohydrates in the muscles and liver, takes over.

These reserves diminish throughout the match. As they decrease, sprints become less frequent and the precision of movements deteriorates, which is why it's important to have well-timed carbohydrate intake before and during the game.

The other families

Sports nutrition also includes:

• Proteins.
• Amino acids.
• Mass gain.
• Nutritional supplements.
• Recovery.
• Shakers.

All nutrition can be found on the nutrition page.

Gel, effort drink or bar: what format at what time

The energy gel concentrates a dose of carbohydrates in a small pouch that can be swallowed in a few seconds: it's the format for half-time or a stoppage in play, always accompanied by a few sips of water, except for isotonic gels, which are more diluted. The effort drink provides both water, carbohydrates and sodium, which is valuable when it's hot and sweating is abundant. The bar, more substantial and longer to digest, is better consumed one to two hours before kick-off or between matches in a tournament, when the wait allows time to eat.

Caffeine and creatine: two aids to dose carefully

Caffeine enhances alertness, movement speed and sprint repetition. The International Society of Sports Nutrition recommends a dose of three to six milligrams per kilogram of body weight, usually taken one hour before the effort; higher doses mainly increase side effects, such as nervousness or poor sleep. Creatine replenishes phosphocreatine reserves and helps sustain explosive efforts, at a rate of three to five grams per day over several weeks. For athletes subject to testing, the mention NF V94-001 on the packaging guarantees a product made without banned substances.

Good deals

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Frequently asked questions

What to eat before a rugby match?

A meal rich in carbohydrates and low in fats, taken about three hours before kick-off: pasta, rice or bread, with lean meat or eggs. Avoid fatty, spicy or high-fiber dishes, which take longer to digest.

How many carbohydrates should be consumed per hour of effort?

For an effort of over an hour, recommendations range from thirty to sixty grams per hour. Up to ninety grams are possible for very long efforts, using products that combine glucose and fructose, which are better absorbed together.

Energy drink or energy-boosting drink: what's the difference?

The energy drink, or effort drink, provides carbohydrates and minerals suitable for physical activity. The energy-boosting drink, like caffeine soda, is mainly high in sugar and caffeine, and not designed for hydration during sports.

How to avoid stomach aches with a gel?

By testing it first during training, taking it with a few sips of water, and avoiding taking several in a row without drinking. A highly concentrated gel, swallowed without water, stays in the stomach longer and can cause cramps.

Are energy products suitable for young players?

For young players, water, a piece of fruit or applesauce is usually enough. Gels and effort drinks, designed for long and intense efforts in adults, are not justified for a school rugby match.