Nutrition For Rugby (IT'S FINALLY THE WORLD CUP !)

For those of you who don't really know me & have come across this website & blog post (Hi!), aside from being a Nutritionist, I'm also a MASSIVE rugby union fan so right now I'm pretty excited because of the Rugby World Cup beginning tomorrow & English club rugby kicking off this weekend!!

Rugby is a sport which places high demands on it's players with the physicality & impact. Alongside training, nutrition is a vital part of achieving goals & success both on and off the pitch. With 15 different players all doing different "jobs" on the pitch though, their nutrition isn't just a straightforward, basic template for all. This is where working with a Nutritionist can be highly beneficial, allowing them to create a nutrition plan which takes into account the unique demands & outputs of each individual player.

So if you're a rugby player looking to improve your performance & nutrition, drop me a message

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Here are just a few hints & tips to get you started on making improvements

* Don't forget to stay hydrated! It might sound simple but being dehydrated by just 3% can lead to your strength & speed dropping by up to 10%! 💪

*When it comes to Carbohydrates, consume unrefined ones such as brown rice, wholegrains, oats, fruits & vegetables as they contain more fibre than refined carbs, allowing for a slower, continued release of energy.

*1-2 portions of fruit per day & 3-4 portions of vegetables

*Consume a varied source of protein- eggs, lean meats, fish, nuts etc

*Space your protein intake out throughout the day as it takes time to digest & will be more beneficial for muscle protein synthesis

*Try to avoid saturated & trans fats where possible & instead include "good fats" such as polyunsaturated, omega 3 & 6 fatty acids in your diet

*Replace "bad" snack options with foods such as protein pancakes, biltong or fruit slices with a high oleic peanut butter