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The Natural Sport Nutrition For Rugby Players

Do It All Natural

Apparently, great Rugby Players are made and not born, some would say it’s all down to genetics but I say it’s the training you get, How hard you train, Dedication to the sport and most importantly, the diet you have and how well you stick to it.

It’s not nice having to stick to just healthy foods all the time but if you want to make it as a top professional in any sports, you have to suffer a little first and you will soon start to strengthen and shape your physique for whatever position you want to play on the field. You might try taking legal supplements but there’s nothing better in this world for your bodies than The Natural Sport Nutrition For Rugby Players that gets overlooked.

Drinking plenty of water and a well-balanced diet, your body will create huge amounts of energy that can greatly help you reach your full potential as a top performing rugby player and maybe play for your country which is every player’s dream.

So what are the main factors you need to consider if you want to create the best natural nutrition rugby training program?

Fuel sourcesbowl of pasta

Rugby players should find the perfect balance between Carbs, Protein and Healthy Fats in order to get the right fuel into your bodies so it can handle anything that is thrown at them during a game or in training, and if you can get this right you should have no worries about fatigue or stomach cramps…or even worse.


Carbs such as pasta, rice, fruits, vegetables, bread, and cereals are an ideal source of fuel for any training or games and these will provide the body with about 70% of your daily calories.

They will give you enough of the fuel (which is produced by the starch and sugars that are in the carbs) that you need in order to keep your energy levels up and maintain that high power and strength that you will need to endure the rough game that is rugby.

How to get the full potential from the carbs you eat

  • All the carbs you eat should be eaten in large amounts before any game or training that will be going on longer than an hour so you can maintain that energy throughout the exercise. (and I don’t mean eat until your sick)
  • If you have a big game coming up start your carb intake several days before so your body gets used to all that fuel intake
  • Stick to the wholemeal bread and pasta etc.

Water Intakebottle of water

Without a doubt, Water is the most important and efficient natural nutrition that you will ever have. Our bodies are made up of around 60% water and not one function in our bodies can work efficiently without it.

They say that your body needs 2-3 litres a day on average but it does vary depending on where you live in the world, your age, gender and of course if you are doing something physical like playing rugby.

Heres a few tips on keeping hydrated properly

  •  Don’t go knocking back huge amounts of water like you are drinking a yard of ale, instead, drink more often and smaller amounts.
  • Cold water will cool down your body temperature if drank and your body won’t sweat as much (the less sweating you do, the less water that your body loses)
  • Ideally, you should drink around 2 to 3 cups of water for every pound you lose during training or games.

Protein Power

Another source of natural sports nutrition are Proteins. Eggs, Fish, Meats, Dairy, Beans and Nuts which give your bodies up to 15% of its daily calories.

To find out exactly how much protein you should be eating as a rugby player, you need to take into consideration….

  • Your overall calorie and carb intake
  • What training you will be doing
  • The intensity and length of the training or game ahead
  • Your fitness level

Once you know all that you can plan your protein intake accordingly but don’t overindulge on protein as much as you want to.

The Right Fats

Not all Fats are bad for you, there are either saturated fats (which are bad) or unsaturated fats which if you keep an eye on how much of this you consume can be really good for your bodies.

Apart from the obvious reasons of not eating saturated fats, if you overindulge, it could lead to serious health problems and I more than anyone knows that because at the age of 38 I have just suffered a heart attack because of my unhealthy lifestyle.

If you still want to try out some supplements then you can take a look HERE at the best ones

Just Before You Leave

It’s not an easy road getting to where you want your physical fitness and appearance to be but once you have reached that peak you can look back and proudly say…“I DID IT!!!” 

Don’t go back to your unhealthy ways though or you may not get that call from the manager of your country’s rugby team.

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Have any Questions or Comments?

2 comments on “The Natural Sport Nutrition For Rugby Players


Do you have any specific recommendations on protein powder? There are so many types out there, egg, whey, etc. Are there any specific differences or things I should look for? I was told that Gold Standard Whey Protein is a great choice. Do you have any thoughts on it?


H, the gold standard whey is one of the purest forms of whey that you can buy, i havent tried it myself but i have heard some good things about it


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