Most sports nutrition advice is built around endurance athletes: steady effort, predictable pace. Rugby, football, netball and hockey don't work like that, so the plan shouldn't either.
Stop-start demands
A rugby winger's game is short sprints, contact and recovery, repeated for 80 minutes. That's very different from a 10km runner's steady effort. Repeated high-intensity bursts rely heavily on carbohydrate, so running low leads to slower sprints and poorer decisions late in the game.
Position matters
Players in the same team can have very different needs. In football, a centre-back and a winger may cover similar distances, but the winger does far more sprinting. Nutrition plans should reflect the role, not just the team.
Busy fixture lists
Many seasons include stretches of two matches a week for 6–8 weeks, often with less than 48 hours between games. Recovery nutrition becomes as important as match-day fuelling.
The fundamentals
- Carbohydrate: keep it high around training and matches to fuel repeated efforts.
- Protein: spread it evenly through the day, especially during congested periods.
- Hydration: plan fluids and electrolytes, particularly for summer fixtures.
- Sleep: it's still the best recovery tool you have.
Make it a team habit
Recovery works best when the whole squad does it together – shakes ready in the change room, bottles filled before the warm-up. Good systems beat relying on individual discipline.
Explore our energy gels for half-time fuel and REGO recovery for post-match.
Adapted from Science in Sport research content for South African athletes.
