A Rugby Players Diet.
Rugby fluid requirements…
As with any intense activity, rugby players can lose considerable
amounts of fluid during a game. This can in turn have detrimental
effects on concentration and coordination. So, how can you stay
hydrated?
◦Most people need 1.5-2.0 liters of fluid per day, plus whatever they
lose during exercise.
◦Get into the habit of drinking a glass of water with all meals and snacks.
◦2 hours prior to an event drink 500-600mls of water, or sports drink.
◦During exercise, drink 150-200mls every 15-20 minutes, if possible.
◦After exercise, try to replace losses within the first 2 hours of recovery.

Nutrition before a game…
◦Eat extra carbohydrate and drink plenty of fluid, 24 hours prior to the game.
◦Have your last meal 3-4 hours before the game, for example pasta with
a tomato based sauce, and lean meat, chicken, or fish; or a baked
potato with tuna, or chicken.
◦Have a light snack 1-2 hours before.

Snacks after a game
Drinking and eating carbohydrate rich foods as soon as possible after
the game will help you recover more quickly. It’s important to start
refuelling as soon as you can after training or a game.

Opt for high carbohydrate, low fat snacks, such as:
◦Sandwich with low fat cheese, ham, chicken, tuna, boiled egg, or jam
and peanut butter
◦Bananas
◦Fruit muffins, or pancakes
◦Bowl of cereal with low fat milk
◦Cereal bars
◦Fresh fruit, and a diet yoghurt
◦Dried fruit
◦Low fat cereal bar
◦Fig rolls
◦Sports drink