What does a rugby player eat in a day?

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Some might say that rugby players are some of the most physically demanding athletes in the world. And they would be right. Rugby is a demanding sport, both physically and mentally. It requires a great amount of strength, stamina, and dedication. Players must be able to handle the physicality of the game, as well as the mental toughness required to succeed. This is what makes rugby players some of the most demanding athletes in the world.

Rugby players require a diet that provides them with plenty of calories. This diet should be packed with nutrients that will help them on the field. Players need to make sure they are getting enough protein, carbs, and healthy fats to support their activity levels. The average rugby player needs to consume around 4,000-5,000 calories per day to support their training and playing schedule. This is significantly more than the average person requires.

Protein is an important part of a rugby player’s diet. A player needs to consume a lot of protein to build muscle. Protein also helps repair muscles after a workout. According to ex-England international James Haskell, good sources of protein include eggs, red meat, chicken, turkey, and fish. Protein powders are also good sources, although these should never replace real food. They should only be a backup option if you are ever caught short. A good number to aim for is between 25g and 30g of protein at each meal.

Haskell also said: Haskell says: “Carbs are an important part of a balanced diet and are needed for energy stores, the more you put into your body, the more fuel you’ll have. White bread, pasta, and sugar, although seen as “bad” carbs, are actually needed so it’s important not to cut those out altogether. Potatoes, butternut squash, rice, quinoa, and oats are also great sources of carbohydrates.”

“The harder you train, the more carbs you should be eating. If you’re looking to put on size, between 40 and 55% of your calories should come from carbs.”

He continued, “It goes without saying that if you want to add size and get big, you have to eat big. But it’s also important to establish what this really means. For most people, it doesn’t mean stuffing yourself at every meal.” But if you’re looking to add size then that means anywhere up to 25% on top of your maintenance calories, and if you’re training 4 times a week and playing at the weekend, that could be anywhere up to 3,500-4,000 calories per day.

Taking everything into account, an example daily meal plan for a rugby player could look like this:

Breakfast: 4 eggs, cooked in coconut oil + 2 cups of rice + vegetables

Lunch: 150g lean chicken breast + 1 large avocado + 1 large sweet potato + vegetables

Afternoon meal: 150g fresh salmon + 1 large sweet potato + seasonal vegetables

Snack: 1 handful of almonds

Dinner: 150g steak + 300g potatoes, roasted in coconut oil + seasonal vegetables

Total: 3359 calories, 193g protein, 299g carbs, 132g fat

Get more rugby news and articles, including Super Rugby fixtures, over at RugbyPass.


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