Eating and Drinking Right for Rugby

The best food choices may not make a champion out of a rugby player with no talent, but an inadequate diet can certainly prevent a talented player from reaching optimal training and performance levels.

Nutrition plays a vital role throughout training, and before, during and after matches. It also has an important role in injury prevention and during rehabilitation. Given the demographic and economical diversity in South Africa, an adequate diet over the whole spectrum is always difficult.

This section focuses on providing relevant topical information and practical guidelines for rugby players on different components of nutrition such as carbohydrates, proteins, fats, fluid intake, alcohol, micronutrients, increasing muscle mass, losing body fat, improving recovery, match day nutrition, effective shopping, eating out and take-away, travel, fatigue, injury and rehabilitation, supplements and banned substances.





80-20 Rule Infographic

Achieving Body Composition Goals

Back to basics of nutrition

Balancing hydration Infographic

Banana Berry Smoothie Infographic

Budgeting better

Choose healthier snacks

Combating Fatigue

Curb those cravings

Developing Young Rugby Players

Drugs in Sport Infographic 2019

Drugs in Sport Rugby Literature Review

Easy 15 min meal Fish

Easy 15 min meal Stirfry

Eating Plans

Energy and Macronutrients

Exercise induced inflammation Infographic

Female Rugby Players

Fighting inflammation Infographic


Food first protein Infographic

Foods exacerbating inflammation

Fuelling - An integrated approach

How much CHO is enough

Hydration check Infographic

Immunity and Health

Injury recovery support Infographic

Introduction to Supplements

Lockdown nutritional goals Infographic

Maintain lean muscle safely Infographic

Maintaining immunity Infographic

Medical Health and Supplements

Nutrients for immunity Infographic

Off season

Oral health

Performance and Body Composition Supplements


Practical Functional Sport Foods Supplements


Recovery and Muscle Reconditioning

Recovery snack Infographic

Recreational Drug Comparison Chart

Recreational Drug Summary Chart

Sevens nutrition

Strive for 5 Infographic

Summary Chart of Performance Enhancing Drugs Used in Rugby

Taking charge of food

Taking Charge of Food Infographic

The Role of Nutrition in Rugby

Think before you drink Infographic

Three elements of recovery Infographic

Timing of meals and snacks

Travel Nutrition

Understanding food labels

Whats new in Nutrition

World Rugby Anti-Doping Handbook 2019

World Rugby WADA 2020 Prohibited List Member Unions