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How to Diet Like a Rugby Player – Part 2


Eggs can also provide you with a good start to the day, should your personal diet choices permit them. Eggs are well known for being a good source of protein, this means you’ll be beginning your day with the sustenance required to maintain a lean body mass whilst rebuilding and sustain those muscles. Try to cook your eggs in the healthiest way possible, try poaching or boiling them. Avoid frying them if possible.


Vegetables are crucial to any balanced diet, not only are they recommended as part of your five a day but they contain almost every nutrient your body needs, even protein. Perhaps the most vital veggies that a rugby player should consume are Brassicas. Brassicas like broccoli, cauliflower and cabbage work wonders foe detoxifying the body. They help to increase the antioxidant protection in your body which will help the body to recover quicker by aiding the liver function. This is important as it will help stave off any infections from injuries which will no doubt be prevalent throughout your rugby matches. It’ll also help with providing a speedy recovery so you won’t need to worry about missing too much should you get one.

Beans and Pulses

Beans and Pulses are a great accompaniment to your meals and an excellent way to help you go that much further. These contain a good source of protein and fibre which together help to encourage muscle strength as well as a healthy digestion system too. Many of both can also be rich in magnesium, your body needs this in order to achieve recovery and muscle relaxation.


Meat is well known for providing high quantities of protein, it can however also contain large amounts of fat too. Try eating leaner meats like chicken or turkey. You’ll also want to make sure you’re cooking them in the correct fashion, the best way is probably grilling them. Not only is this much healthier than say frying, but it’s also very tasty too. Why not add a few spices to further enhance the flavour?


If you are looking to further your intake of slow release energy to help keep you going whilst in training, you can look to unrefined carbohydrates which can be found in things like brown rice and whole wheat pasta. Try to consume these types of carbs around 3 hours before you begin playing and they should reduce the chances of your body storing any non-functional fats too so that’s a bonus.


It may seem obvious but dehydration is no laughing matter, you’ll want to make sure you’re consuming plenty of water throughout the day. The effects of dehydration will cause issues in many parts of the body, issues that will be magnified when combined with prolonged exercise. The body loses high levels of moisture through both breathing and sweating, ensure you are drinking enough to combat this not just before and after exercise but during too and you should avoid this problem.