Diet For Rugby League Players

One thing that we love about rugby league is its players. Their physical fitness and one thing that brings thousands of fans into the stadium to watch league matches. We love the muscles and everything about players’ physical fitness. But what makes them look this great? Well, you will be surprised to learn that there

One thing that we love about rugby league is its players. Their physical fitness and one thing that brings thousands of fans into the stadium to watch league matches. We love the muscles and everything about players’ physical fitness. But what makes them look this great? Well, you will be surprised to learn that there is no magic about their body fitness. It’s just taking the right diet.

In this guide, we are looking at the diet for rugby league players. Proper nutrition is key for a rugby player’s diet. The diet mainly contains carbohydrates, proteins, fats, fruits & veggies, and fluids. These are five parts of the rugby player’s diet that we are going to look at in this guide with the help of exercise physiologist Brisbane.

Here is the diet for rugby league players.

  • Carbohydrates:

Carbohydrates are energy providing foods. They are critical parts of the diet as they provide the body with the energy to perform. A lot of energy is needed to help the player achieve a high degree of explosive power that is crucial while on the pitch. That is why carbs take the largest share of a rugby league player diet. However, to get the most of this food, unrefined carbs are the best.

The best unrefined carbs include brown rice, whole meal, whole grain foods, fruits, and vegetables in their natural state. These foods contain high fiber content which takes longer to be digested hence slowing the rate at which sugar is released into the blood. You should also add oat, sweet potato as well. Similarly, avoid white bread, white pasta since they are quickly digested and could cause fat to be stored instead of producing energy.

So the trick is to eat high carb-dominated food. It should be high fiber food so that it can slow sugar absorption into the blood. Additionally, eat 1 or 2 portions of fruits and 23-4 veggies per day since they are high in fiber. So these are the key carbs you should eat:

  • Brown rice
  • Wholemeal
  • Whole grain foods
  • Fruits
  • Vegetables
  • Potato
  • Bread
  • Sweet Potato plus supplements

These are just a few of the main carbs a rugby league should take. A nutritionist can help select the right carbs for individual league player.

  • Proteins

high protein foodsProtein is the body building foods in the human body. That’s why they are a crucial part of the rugby league player diet. They are the main food that helps rugby players grow the big muscles that you see. Rugby league player also needs a lot of protein to maintain the big muscles. However, the kind of protein that they eat is checked by the nutritionist to ensure that they are getting the best for maximum performance. So they have a formula that helps to get the right quantity.

Among the key vitamin-rich foods that rugby players eat includes eggs which are also high in B vitamin, zinc, and good fat. Eggs also help rugby league player sustain lean body mass as well as rebuild muscles. Wild salmon is another protein rich in the rugby player diet. Beans and pulses such as kidney beans, peas, lentils, and chickpeas are a must have in professional rugby players’ diet. They are rich in protein and fiber hence making popular.

A rugby player diet would be incomplete without chicken and turkey. These are two foods that are highly recommended since they are a great source of lean protein. However, the organic option is the most beneficial for the player hence the most recommended.

  • Lean Meat
  • Chicken
  • Turkey
  • Fish
  • Dairy
  • Nuts
  • Kidney beans
  • Peas
  • Lentils
  • Chickpeas plus supplements

Select proteins carefully by going for the organic options.

  • Fats

Fat is one of the rugby player diets that is probably the most misunderstood. That is because most people believe fat is bad for the body. But that is not the case since fat is very good for the body hence part of the essential nutrients for rugby league player. It is a form of stored energy hence used as fuel when the body requires a lot of energy. So when the blood sugar from the stomach is diminishing, the body will start converting fats in the tissue into energy. That is why players must have fat stored in the body to provide energy while on the pitch and during intensive training sessions.

However, only ‘good fat’ or polyunsaturated fat such as Omega 3 and 6 essential fatty acids should be taken.  But it’s essential to note that too much fat can be unhealthy. Therefore, minimal fat is what’s recommended. So rugby league player has a specific portion of fat in a day. Here is a list of foods with good fat:

  • Fish- salmon
  • Soy oil
  • Safflower
  • Corn sunflower
  • Daily

Fats should be at minimal quantity. That’s why only a nutritionist can determine the right quantity.

  • Fruits & Veggies

Fruits and veggies are also crucial foods for rugby league players. They offer antioxidants and detoxing properties which are crucial for rugby league players. Fruits and veggies are also rich in vitamins, and other minerals needed to build the body as well as repair muscle injuries. These foods also contain minerals that help improve the immune system hence preventing illness. Additionally, fruits and veggies are rich in fiber. There are several fruits and veggies should be in a rugby player diet, and they include:

  • Berries
  • Grapes
  • Lemons
  • Oranges
  • Garlic
  • Broccoli
  • Carrots
  • Cabbage
  • Turmeric

The quantity is determined by the nutritionist based on a number of factors.

  • Fluids

The rugby player mostly needs fluid during training and a match. That is because rugby is one of the stops and go sports. It is a high intensity game where players can lose liters of water in a single game through sweat. That’s why fluids are a crucial part of the diet. A rugby player must remain highly hydrated in and off the pitch. Some of the best fluids for rugby league players include:

  • Water
  • Fruit juice
  • Cordial
  • Milk
  • Sport drinks

A nutritionist will advise on the best fluids as well as the quantities depending on each player’s needs.

That’s a typical rugby league player diet. So if you want to look like a rugby league player, then this is the diet to go for. However, you need a nutritionist to make the right formula for the amount of food, which food and when to eat.


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