RUGBY NUTRITION STRATEGIES TO MAXIMISE RECOVERY

Looking to get the most out of your rugby season? Our experts have outlined the top recovery nutrition strategies designed to help optimise performance, support training sessions and match victories.

CARBOHYDRATES

Consume 60-80g carbohydrate (CHO) immediately after a Game or Hard Training Sessions (one serving of BETA Recovery).

Consume a meal with a CHO content of 1.5 g.kg bw ~60 mins after a Game or a Hard Training session (e.g. large portion of pasta or rice).

Consume a drink with a high carbohydrate content 2-2.5h after a Game (e.g. One Beta Fuel Sachet).

PROTEIN

Consume 30-40g protein (PRO) immediately after a Game or Hard Training Sessions (2x Rego Clear or a Beta Recovery).

Consume a meal with 30-40g PRO ~60 mins after a Game or a Hard Training session.

Consume a snack with 30-40g PRO ~60 mins before going to bed (e.g. Greek yoghurt, cottage cheese).

HYDRATION

Consume 1.5L of fluid for every 1kg of body weight lost during the Game or Training session in the next 4h.

Increase your consumption of fruits rich in polyphenols in the days leading up to and after a Game (e.g. berries, cherries, kiwi, pomegranate).

Consume 500-750ml water + 1 SiS Hydro Tablet at your post-game or training meal.

Consider supplementing with 2x REGO Cherry juice in the 1-3 days before, the day of the Game and the 2 days after.

Continue to sip on fluid for the remaining of the day.

INFLAMMATION AND OXIDATIVE STRESS

Increase your consumption of fruits rich in polyphenols in the days leading up to and after a Game (e.g. berries, cherries, kiwi, pomegranate).

Consider supplementing with 2x REGO Cherry juice in the 1-3 days before, the day of the Game and the 2 days after.

Consume foods rich in omega-3 fatty acids after the Game and the two days after.