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.



Achieving Body Composition Goals

Budgeting better

Combating Fatigue

Developing Young Rugby Players

Drugs in Sport Infographic 2019

Drugs in Sport Rugby Literature Review

Eating Plans

Energy and Macronutrients

Female Rugby Players


Fuelling - An integrated approach

Immunity and Health

Introduction to Supplements

Medical Health and Supplements

Off season

Oral health

Performance and Body Composition Supplements


Practical Functional Sport Foods Supplements


Recovery and Muscle Reconditioning

Recreational Drug Comparison Chart

Recreational Drug Summary Chart

Sevens nutrition

Summary Chart of Performance Enhancing Drugs Used in Rugby

Taking charge of food

The Role of Nutrition in Rugby

Travel Nutrition

Whats new in Nutrition

World Rugby Anti-Doping Handbook 2019

World Rugby WADA 2020 Prohibited List Member Unions