Performance Nutrition

Energy

There are different types of energy system that rugby athletes call upon.  Additional carbohydrate taken at the right time can deliver an energy boost.  This might be in the form of energy drinks, glucose tablets or gels. 

Power

Power can be increased by taking creatine supplements.  These enable muscles to deliver extra short-term power, either in training or matches.   Many players also use whey protein powder supplements to try to gain lean muscle mass.  Rugby players sometimes need extra protein.  But governing bodies regard taking an excess as unnecessary.  It could lead to fat gain and certainly will lead to a lighter wallet as we’ve explained elsewhere.  Taking extra protein on board can be useful if it is taken immediately before training, and after.  It’s not difficult to get what you need from your diet.  Simply taking more and more protein on board will not build muscle.

Recovery

Muscle soreness and stiffness after matches or training occurs due to damage within muscle fibres, if it’s not the type of soreness associated with collisions.  Antioxidants can help limit soreness, as can the ingestion of protein and carbohydrate immediately after a session.  Other ingredients such as glutamine can also help with the recovery process. 

Delaying Fatigue

Energy food, sugars and salts have a pivotal role to play in reducing fatigue and are usually obtained from the regular diet, or sugar-and-salt based isotonic sports drinks.  B-Alanine, bicarbonates and citrates are also effective in delaying fatigue, specifically that associated with lactic acid build up and cramp. 

Cognitive improvement

Some supplements contain caffeine, a naturally occurring substance (but not a nutrient) found in tea and coffee.  Caffeine is a stimulant and can improve mental acuity.  It is advisable to check the WADA, IRB and RLIF positions on caffeine regularly since its position is being reviewed.  Other stimulants can also increase mental acuity but are almost certainly banned.

Joint Support

Glucosamine and omega-3 oils are ingredients that can help athletes support healthy joints.  Vitamins and minerals are vital for healthy functioning joints and should be obtained from a varied diet.  They can also be supplemented with multivitamins and minerals. 

RugbyMax

As you would expect, we’ve designed and developed RugbyMax very carefully, and in accordance with the principles and advice listed here.  Rugby athletes place unique and extreme demands upon their bodies.  This means players have very specific performance nutrition needs.  RugbyMax is optimised to ensure players receive safe, world-class support in their development and drive to excel.