Give your rugby players the right fuel

What we eat and drink provides the fuel for us to train, play and recover. Rugby coaches are in a good position to influence players to become healthier, so try the following tips and tactics to boost your team's rugby fitness and awareness.

It is often impractical to give players specific diet sheets because of the variety of home cooking circumstances. However, nutrition advice and an appreciation of the benefits of certain foods may help players choose better options and encourage them either to influence their "cooks"... or even cook the food themselves!

Carbo education tips for the players

Carbohydrates are recognised to have the most immediate affect on players' performance. Despite the horrors outlined by some trendy diets, there are many staple foods which provide excellent sources of carbohydrates, for instance potatoes and pasta.

On average, carbohydrates makes up at least half of a player's total energy intake.
In rugby, the intensity of the sport means that carbohydrates are the primary energy source.
All milk has the same carbohydrate content, but differs in fat content. Therefore players would be better to drink semi skimmed or skimmed milk.
There is little evidence to suggest any difference for performance on whether a player should eat complex carbohydrates (for example. pasta or potatoes) or simple carbohydrates (for example, sweets and fruit).

Keep the balance

A diet cannot just be carbohydrates. It must include protein, fat and hydration. It is worth asking players what they are eating and drinking, if only to help them make their own more informed decisions.

The key is to avoid high-carb foods which also have a high fat content, which may lead to weight gain. For example, crisps and pizza are two hazards to be avoided.

What’s good to eat?

Some healthier, low-fat, high-carb foods are rice, popcorn, breakfast cereals, fruit, toast and honey, potatoes and pasta. Treats might include sweets, such as fruit gums and chocolate, and even cola, though this drink is not a substitute for water.

Baked potatoes and sandwiches are good "whole" meals, as long as the fillings avoid too much fat. So cut down on the butter, cheese and mayonnaise, and use baked beans, lean meats and low fat cheeses instead.

This article is taken from the Better Rugby Coaching e-newsletter. Click here to sign up and get free rugby drills, tips and skills twice a week.

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