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What do rugby players eat after a game?

You also need to continue to consume fluids to rehydrate. Your plate should be made up of at least one-half to two-thirds carbohydrates, such as rice, pasta, potatoes or bread, and a large portion of a protein food such as chicken, beef, or fish.

ruckscience.com - After rugby games, eat to recover - Ruck Science

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To understand what you should eat and drink after rugby, it’s important to understand what rugby takes out of you. That way, you’ll have a better idea of what you need to put back in.

Water and electrolytes

Rugby, being a high intensity, start-stop game, can leave you dehydrated. Water is lost through sweat and also exhaled water vapor. The more you sweat and breathe, the more water you lose and the more dehydrated you will be. Even mild dehydration can interfere with post-rugby recovery and future performance, so rehydrating is critical.

Ideally, you will have consumed water and other hydrating fluids during your game or training but, even then, some water loss is inescapable. Some players will lose more water than others and temperature, and the intensity of play or training will also play a part. That leaves most players with the question of how much water to they need to drink?

Water weighs around one kilo per liter. Weigh yourself before and after playing to see just how much fluid you have lost. If you started out weighing 91kg and finished weighing 89.5kg, you have lost approximately 1.5 liters of water, and that’s how much you need to consume to replace lost fluids. Alternatively, if your urine is very dark yellow, this also suggests you need to rehydrate. Consume copious amounts of water in the hours after rugby to replace those lost fluids and make sure you are rehydrated as soon as possible. Don’t rely on thirst to tell you if you are hydrated or not – it’s not a very reliable indicator. Instead, make sure you drink to plan, spreading your intake over the next few hours. As well as losing water, your body excretes minerals called electrolytes when you sweat. Including sodium, potassium, and calcium, these minerals have a vital role to play in muscle contractions and maintaining optimal cellular fluid balance, so they need to be replaced. Most sports drinks contain electrolytes, as do fruits and vegetables. Beer contains significant amounts of the minerals magnesium, selenium, potassium, and phosphorus but because alcohol is a diuretic that could lead to greater fluid loss, stick to the alcohol-free variety after rugby if you choose to drink it at all.

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Glycogen

Your muscles, like the rest of your body, run on adenosine triphosphate, ATP for short. Your body makes ATP in several different ways but, in rugby, the most-used energy pathway is the lactic acid system, also known as anaerobic glycolysis. Glycogen, a form of stored carbohydrate, is partially broken down without the presence of oxygen. Glycogen is found and stored in your muscles and liver. The size of your pre-rugby stores depends on your fitness and your pre-rugby nutrition plan, but a hard game of rugby will invariably leave your glycogen stores heavily depleted. To be able to train or play at the same level of intensity again, those glycogen stores must be replenished, and that means consuming carbs. The sooner you start this refueling process, the better, and the faster you’ll recover.

Muscle microtrauma

Rugby hammers your muscles in two different ways, both of which cause microscopic muscle damage – called micro-trauma. Big impacts damage your muscles and so too does extreme exertion. Naturally, rugby players face both during playing and training. To halt catabolism or muscle breakdown, and kick-start muscle repair, your body needs protein or, more specifically, amino acids. Amino acids are the building blocks of muscle tissue. The sooner you can ingest decent amounts of protein and amino acids, the sooner the repair and recovery process can start. Delays only mean a slower, less complete recovery.

ruckscience.com - After rugby games, eat to recover - Ruck Science

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