Diets for Rugby League Players

Rugby league is one of the most draining and grueling sporting activities in the world. Because of the physical nature of the sport, players must have the strength and raw power to be able to withstand the hits and tackles they will receive while dishing out some of their own. At the same time, they also must have the endurance and stamina to endure long stretches of play with minimal rest. These facts mean that rugby players have nutritional demands that are very different than the average person.

  1. Body type

    • Players who carry more weight on their body will typically be in lesser aerobic condition and be less agile and quick than a player who carries less weight on the same frame. However, how much body fat a player should ideally carry can depend on their position--because of the extra pounding they take, a forward might need more mass than a back. Regardless of position, a target of between 15 to 20 percent total body fat is a reasonable goal for most players.

    Carbohydrates

    • A diet that is high in carbohydrate-laden foods help promote muscle growth as well as recovery from injury or training and exercise performance. For these reasons, carbs should be the cornerstone of any diet for a rugby player. During training before games, eat foods with a low glycemic index such as brown rice, pasta and whole-grain breads--these foods help release energy throughout the day. Save high-glycemic index foods such as fruit and glucose drinks for a pregame meal or snack since they will allow for a sudden release of energy.

    Proteins and fats

    • Rugby players burn a high amount of calories during the course of a match or training session; at the same time, they also need to have some fat on their bodies in order to absorb the hits and tackles they endure during a match. However, eating too many fatty foods will only add fat and not the type of lean muscle that players need to perform their best. A better choice is lean proteins such as chicken, turkey or tuna to improve muscle mass.

    Fruits and vegetables

    • Fruits and vegetables are also an important component of the rugby diet. Not only do they help prevent illness, but they also help in muscle recovery and preventing injuries. In addition, they can provide valuable vitamins and minerals that players might not be getting in other parts of their diet.

    Fluids and hydration

    • Getting enough fluids is essentially for rugby players, especially on games played in warm weather. A player can lose up to a liter of fluids in the course of one hour of play, so it's important for them to drink at least that much during a match. Water, sports drinks or fruit juice are all good choices. A good rule of thumb is that you are only truly hydrated if your urine is clear--if it is yellow, that is an early sign of dehydration.