Rugby Nutrition

The best nutrition for rugby players starts hours before kick-off. Your goal is to arrive with "full tanks" without feeling heavy or sluggish. 

We recommend a high-carbohydrate meal three hours prior, followed by an OTE energy bar 60 minutes before the warm-up to ensure your energy levels are peaking. Pairing this with a targeted hydration strategy using electrolytes helps to prevent cramping during high-intensity periods.

Half-time fuel is your only chance to reset and refuel. During the 10-minute interval, you need fast-acting carbohydrates that absorb quickly and won't cause discomfort when you head back into contact. 

An OTE energy gel or energy chews provides an immediate energy spike, ensuring your central nervous system remains sharp for the second-half restart.

Rugby causes significant muscle micro-trauma and total energy depletion. If you don't prioritise muscle repair, you invite prolonged soreness and a drop in training quality. 

Consuming a recovery drink containing whey protein within 30 minutes of the final whistle is the most effective way to jumpstart the rebuilding process and replenish glycogen stores – ensuring you’re ready for the next session.