{"id":19078,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=19078"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"rugby-nutrition-strategies-to-maximise-recovery","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/rugby-nutrition-strategies-to-maximise-recovery\/","title":{"rendered":"RUGBY NUTRITION STRATEGIES TO MAXIMISE RECOVERY"},"content":{"rendered":"\n<div class=\"wp-block-cover is-light h1_cover\"><span aria-hidden=\"true\" class=\"wp-block-cover__background has-background-dim\" style=\"background-color:#868372\"><\/span><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"500\" class=\"wp-block-cover__image-background wp-image-19079\" alt=\"Saracens playing rugby\" src=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Untitled-2.jpeg\" data-object-fit=\"cover\" srcset=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Untitled-2.jpeg 1600w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Untitled-2-300x94.jpeg 300w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Untitled-2-1024x320.jpeg 1024w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Untitled-2-768x240.jpeg 768w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Untitled-2-1536x480.jpeg 1536w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Untitled-2-1280x400.jpeg 1280w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Untitled-2-40x13.jpeg 40w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Untitled-2-55x17.jpeg 55w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Untitled-2-100x31.jpeg 100w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><div class=\"wp-block-cover__inner-container is-layout-flow wp-block-cover-is-layout-flow\">\n<h1 class=\"wp-block-heading\">RUGBY NUTRITION STRATEGIES TO MAXIMISE RECOVERY<\/h1>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group introduction_with_author_group is-vertical is-layout-flex wp-container-core-group-is-layout-8cf370e7 wp-block-group-is-layout-flex\">\n<p><\/p>\n\n\n<div class=\"introduction_lower\"><div class=\"author-box\">\n                <div class=\"author-avatar\"><img data-del=\"avatar\" src='https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2023\/11\/sis-logo-55x55.png' class='avatar pp-user-avatar avatar-50 photo ' height='50' width='50'\/><\/div>\n                    <div class=\"author-info\">\n                    <span class=\"written_by\">Written By<\/span>\n                    <h3>Science in Sport Team <\/h3>\n                    <h6><\/h6>\n                <\/div>\n            <\/div><div class='duration_image'><img decoding=\"async\" class=\"lazy time_icon\" loading=\"lazy\" width=\"28\" title=\"28\" src=\"\/sports-nutrition\/wp-content\/themes\/sports-nutrition\/images\/time_icon.svg\" > 3 minutes<\/div><div class='author_share'>Share <div class=\"share_buttons\"><div class=\"ss-inline-share-wrapper\"><div class=\"ss-inline-share-content\"><\/div><\/div><\/div><\/div><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group parapgraph_group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<p>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.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>CARBOHYDRATES<\/strong><\/p>\n\n\n\n<p>Consume 60-80g carbohydrate (CHO) immediately after a Game or Hard Training Sessions (one serving of <a href=\"https:\/\/www.scienceinsport.com\/beta-recovery-powder\">BETA Recovery<\/a>).<\/p>\n\n\n\n<p>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).<\/p>\n\n\n\n<p>Consume a drink with a high carbohydrate content 2-2.5h after a Game (e.g. <a href=\"https:\/\/www.scienceinsport.com\/shop-sis\/go-range\/beta-fuel\/beta-fuel-80\">One Beta Fuel Sachet<\/a>).<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>PROTEIN<\/strong><\/p>\n\n\n\n<p>Consume 30-40g protein (PRO) immediately after a Game or Hard Training Sessions (<a href=\"https:\/\/www.scienceinsport.com\/shop-sis\/rego-range\/rapid-recovery-1kg\/rego-clear-powder\">2x Rego Clear<\/a> or a <a href=\"https:\/\/www.scienceinsport.com\/beta-recovery-powder\">Beta Recovery<\/a>).<\/p>\n\n\n\n<p>Consume a meal with 30-40g PRO ~60 mins after a Game or a Hard Training session.<\/p>\n\n\n\n<p>Consume a snack with 30-40g PRO ~60 mins before going to bed (e.g. Greek yoghurt, cottage cheese).<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>HYDRATION<\/strong><\/p>\n\n\n\n<p>Consume 1.5L of fluid for every 1kg of body weight lost during the Game or Training session in the next 4h.<\/p>\n\n\n\n<p>Increase your consumption of fruits rich in polyphenols in the days leading up to and after a Game (e.g. berries, cherries, kiwi, pomegranate).<\/p>\n\n\n\n<p>Consume 500-750ml water + <a href=\"https:\/\/www.scienceinsport.com\/shop-sis\/go-range\/go-hydro-tablets\/sis-hydro-tablets-pack\">1 SiS Hydro Tablet<\/a> at your post-game or training meal.<\/p>\n\n\n\n<p>Consider supplementing with 2x<a href=\"https:\/\/www.scienceinsport.com\/rego-cherry-juice-30-pack\"> REGO Cherry juice<\/a> in the 1-3 days before, the day of the Game and the 2 days after.<\/p>\n\n\n\n<p>Continue to sip on fluid for the remaining of the day.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>INFLAMMATION AND OXIDATIVE STRESS<\/strong><\/p>\n\n\n\n<p>Increase your consumption of fruits rich in polyphenols in the days leading up to and after a Game (e.g. berries, cherries, kiwi, pomegranate).<\/p>\n\n\n\n<p>Consider supplementing with <a href=\"https:\/\/www.scienceinsport.com\/rego-cherry-juice-30-pack\">2x REGO Cherry juice<\/a> in the 1-3 days before, the day of the Game and the 2 days after.<\/p>\n\n\n\n<p>Consume foods rich in <a href=\"https:\/\/www.scienceinsport.com\/daily-omega-3-softgel-60\">omega-3 fatty acids<\/a> after the Game and the two days after.<\/p>\n<\/div><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><\/h4>\n\n\n\n<div class=\"wp-block-group written_by_group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><div class=\"author_written_by\">\n                                    <div class='written_by_title'>Written By<\/div>\n                                    <div class='written_content'>\n                                        <div class='written_by_avavtar'><img data-del=\"avatar\" src='https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2023\/11\/sis-logo-55x55.png' class='avatar pp-user-avatar avatar-50 photo ' height='50' width='50'\/><span class='written_by_name_mobile'>Science in Sport Team <\/span><\/div>\n                                        <div class='written_by_description'>\n                                         <div class='written_by_name'>Science in Sport Team <\/div>\n                                         <div class='written_by_guest'><\/div>\n                                          <div class='written_by_introduction'>Supplying world-class knowledge, elite insights, and product recommendations to provide optimal performance solutions for all athletes across a wide variety of endurance sports.<\/div>\n                                          <div class='written_by_link'>\n                                            <a href='https:\/\/www.scienceinsport.com\/sports-nutrition\/author\/sisteam\/'>More articles by author<\/a>\n                                          <\/div>\n                                        <\/div>\n                                      <\/div>\n                                    <\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Looking to recover optimally during your upcoming rugby season? Our expert nutritional strategies designed to support recovery post training sessions, optimising performance and support match victories. <\/p>\n","protected":false},"author":158,"featured_media":19080,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[569,583],"tags":[5,68,236,634,635,636],"class_list":["post-19078","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fueling-guides","category-rugby","tag-protein","tag-recover","tag-rugby","tag-training-session","tag-team-sports","tag-nutrition-strategy"],"acf":{"subtitle":"","product_skus":"","post_banner":false,"duration_type":"time","duration_time":""},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>RUGBY NUTRITION STRATEGIES TO MAXIMISE RECOVERY -<\/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\/rugby-nutrition-strategies-to-maximise-recovery\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"RUGBY NUTRITION STRATEGIES TO MAXIMISE RECOVERY -\" \/>\n<meta property=\"og:description\" content=\"Looking to recover optimally during your upcoming rugby season? 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