Food for Rugby
Food For Rugby is an invaluable resource for players, coaches and match officials who wish to have a better understanding of how nutrition impacts on body composition, recovery, training adaption, match day performance and health.
Food for Rugby Toolkits
Food for Rugby provides a series of nutritional toolkits in the form of downloadable pdfs, videos and websites. Each toolkit addresses different nutritional topics so that you only need to visit, read or watch what is relevant to you. Written by sports nutrition experts, each toolkit provides specific guidance on how to sustain or improve your rugby performance.
For those new to sports nutrition begin by visiting
Toolkit 1: Nutrition Fundamentals and Toolkit 2: Nutrition for Training.
01. Nutrition Fundamentals
Learn about a balanced diet, macronutrients, micronutrients, hydration and electrolytes. Top tips for Health & Wellness.
02. Nutrition for Training
How to break down nutrition into pre-, during and post-training. How to refuel, repair and rehydrate whilst under the physical demands of a training session.
03. Match Day Nutrition
Ensure an optimal performance by getting your nutrition right the day before, day of, and day after a match.
04. Building the Rugby Body
How to apply either a ‘minimiser’ or ‘maximiser’ strategy when it comes to optimising body composition.
05. Supplements and clean sport
When and how to use supplements so that they are taken responsibly.
06. Special Considerations
Essential information about food allergies, intolerances and the fodmap diet. An introduction to plant based diets and nutritional recommendations for when fasting.
07. Travelling Nutrition
Nutritional considerations when travelling, how best to manage jet lag and travel hygiene tips to reduce the risk of illness.
08. Injury & Wellness
Nutritional advice for when you are recovering from tendon, ligament or bone injuries. Guidance on how to protect your immune system.
09. Female Athletes
Learn about energy balance and the athlete triad as well as how macronutrients and micronutrients affect the menstrual cycle.
10. Age Grade Athletes
Nutrition consideration for age grade athletes in relation to energy, proteins, carbohydrates, fats, vitamins and minerals and hydration.
11. Nutrition for Match Officials
Guidance on the daily nutrition intake for a match official, the match-day timeline and top tips for success.
