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.


RUGBY NUTRITION


  • Fuelling - An Integrated Approach
  • Taking Charge of Food
  • Travel Nutrition
  • Achieving Body Composition Goals
  • Budgeting Better
  • Combating Fatigue
  • Eating Plans
  • Energy and Macronutrients
  • Fluid
  • For Developing Young Rugby Players
  • For Female Rugby Players
  • Immunity and Health
  • Introduction to Supplements
  • Medical and Health Supplements
  • Off-season
  • Oral Health
  • Performance and Body Composition Supplements
  • Periodization
  • Practical and Functional Sport Foods and Supplements
  • Ramadan
  • Recovery and Muscle Reconditioning
  • Sevens
  • The Role of Nutrition in Rugby
  • What's New

  • REQUEST A SAIDS ANTI-DOPING WORKSHOP


    OTHER DOCUMENTS


  • Recreational Drug Summary Chart (2010)
  • Summary Chart of Performance Enhancing Drugs Used in Rugby (2010)
  • Recreational Drug Comparison Chart (2010)
  • Drugs in Sport Rugby Literature Review (2010)
  • SARU Supplements Guidelines (2011)
  • Drugs in Sport List (2013)
  • IRB Anti-Doping Handbook (2014)
  • IRB Anti-Doping Regulation 21 (2013)
  • Practical Nutrition for Rugby
  • WADA Prohibited List (2018)
  • WADA Prohibited List (2018) - Summary of Modifications
  • WADA Prohibited List (2017)
  • WADA Prohibited List (2016)
  • WADA Prohibited List (2015)
  • WADA Prohibited List (2014)
  • WADA Prohibited List Revised (2014)
  • WADA Prohibited revised List (2014)
  • WADA Monitoring Programme (2017)
  • WADA Monitoring Programme (2014)
  • WADA Summary of Modifications (2017)
  • WADA Summary Modifications Explanatory Note (2014)
  • Medication Check
  • World Rugby Anti-Doping Handbook (2016)
  • World Rugby Anti-Doping Handbook (2015)


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