{"id":15654,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=15654"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"how-do-rugby-players-recover-between-games","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/how-do-rugby-players-recover-between-games\/","title":{"rendered":"How do rugby players recover between games?"},"content":{"rendered":"

How do rugby players recover between games?<\/h4>\n

Rugby players are unique athletes. To perform at elite level, they require power to burst through and make tackles, agility to evade opponents and endurance to compete for 80 minutes.
\nThey also need robust bodies that are capable of absorbing incredible amounts of force during collisions and recovering quickly in time for their next training session or match.
\nSpeaking on the latest episode of Science in Sport\u2019s From Paper to Podium podcast<\/a>, featuring former England rugby union captain Dylan Hartley, Professor James Morton stressed the importance of recovery in the sport.
\n\u201cIf there’s one sport in the world where recovery is so important, this is it,\u201d he said. \u201cThe sheer impact that these guys take every game and every training session is huge. Recovery is absolutely critical.\u201d
\nLet\u2019s find out how they do it… <\/i><\/p>\n

The power of protein<\/h4>\n

Since the game turned professional in 1995, the average weight and height of rugby players has increased by a staggering 14kg and four inches.
\nA study published by the BMJ Open Sport & Exercise Medicine revealed that the average weight of international players in 1995 was 84.5kg – in 2015 it had climbed to 105.4kg.
\nThe sheer size of rugby players means they require significantly more protein to repair their bodies after training and games than normal humans and athletes in many other sports.
\nWhile the average man needs around 55g of protein per day, it\u2019s recommended that strength and endurance athletes consume 1.2-2.0 g of protein per kg or body weight on a daily basis.
\nThat means a 100kg player may need to cram 200g of protein into their diet each day.
\nBut sometimes even that isn\u2019t enough. \u201cAfter a game I\u2019d have a protein shake straight away, an ice bath or maybe use a cryotherapy chamber but I never fully recovered between games,\u201d Hartley told the Paper to Podium podcast. \u201cEvery athlete is always fighting some sort of weakness or niggle.\u201d<\/p>\n

Don\u2019t cut the carbs<\/h4>\n

Rugby players don\u2019t cover the same distances as endurance athletes or footballers but that doesn\u2019t mean they don\u2019t need lots of carbohydrates to fuel their performances.
\n\u201cFrom a fueling perspective, if you don’t consume carbohydrate, that’s the number one remedy and recovery to give you enough energy to go again the next day,\u201d said Morton.
\nIn 2011, researchers at the University of Chester carried out a study using GPS data to find out how far rugby players run during games and how that varies depending on a player\u2019s position.
\nThe results of the three-year study found that distance covered ranged from 4.3 kilometres for players in the front row to 6.84km clocked up by the scrum half.
\nMost of the distance covered was at low speed, ranging from 3.15km (front row) to 4.53km (scrum half). High speed distances ranged from 0.15km (front row) to 0.61km (outside backs).
\nDespite those low numbers, rugby players are advised to consume carbohydrates relative to their body weight to ensure they maintain weight and fuel for training and games.
\nTo fuel properly, it\u2019s recommended that players consume 6-8g of carbohydrates per kg of bodyweight on the day before a game and 4-6g of carbs per kg the day after a game.<\/p>\n

Which products should I use?<\/h4>\n

For rugby players, getting the right amount of protein and carbohydrates in their system purely through food is a difficult task and so supplements can offer a useful alternative.
\nSiS GO Isotonic Energy Gels<\/a> are a quick and easy way to load up with carbohydrates with each gel containing 22g of carbs.
\nEnergy Bakes<\/a> offer another solution and contain 30g of carbohydrates per bake and come in lemon, strawberry, tiramisu, banana and orange flavour.
\nWe also have a range of protein options. Our REGO Rapid Recovery+<\/a> is the perfect solution for repairing muscles after a game, while Protein20<\/a> bars are great for snacking and repairing your body when you\u2019re on the move.
\nFor more from Dylan, check out Episode 8 of our From Paper To Podium Podcast where he appeared as a guest along with leading expert on exercise recovery, Professor Glyn Howatson. Listen here<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

How do rugby players recover between games? Rugby players are unique athletes. To perform at elite level, they require power to burst through and make tackles, agility to evade opponents and endurance to compete for 80 minutes. They also need robust bodies that are capable of absorbing incredible amounts of force during collisions and recovering […]<\/p>\n","protected":false},"author":21,"featured_media":15656,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[583,582],"tags":[],"class_list":["post-15654","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rugby","category-podcast"],"acf":{"subtitle":"","product_skus":"","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2021\/08\/SiS_-_Rugby_-_V2_-_1600x500.jpg"},"yoast_head":"\nHow do rugby players recover between games? -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/how-do-rugby-players-recover-between-games\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How do rugby players recover between games? -\" \/>\n<meta property=\"og:description\" content=\"How do rugby players recover between games? 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