The best food choices may not make a champion out of a rugby player with no talent, but an inadequate diet can certainly prevent a talented player from reaching optimal training and performance levels.
Nutrition plays a vital role throughout training, and before, during and after matches. It also has an important role in injury prevention and during rehabilitation. Given the demographic and economical diversity in South Africa, an adequate diet over the whole spectrum is always difficult.
This section focuses on providing relevant topical information and practical guidelines for rugby players on different components of nutrition such as carbohydrates, proteins, fats, fluid intake, alcohol, micronutrients, increasing muscle mass, losing body fat, improving recovery, match day nutrition, effective shopping, eating out and take-away, travel, fatigue, injury and rehabilitation, supplements and banned substances.
2026 WADA Prohibited List2026 Explanatory Notes2026 Monitoring Programme2025 WADA Prohibited List2025 Prohibited List Explanatory Notes80 20 Rule InfographicAchieving Body Composition GoalsBack To Basics Of NutritionBanana Berry Smoothie InfographicBalancing Hydration InfographicBudgeting BetterDrugs In Sport Infographic 2019Choose Healthier SnacksCombating FatigueCurb Those CravingsWhats New In NutritionUnderstanding Food LabelsTravel NutritionThink Before You Drink InfographicTiming Of Meals And SnacksThree Elements Of Recovery InfographicThe Role Of Nutrition In RugbyTaking Charge Of FoodTaking Charge Of Food InfographicSummary Chart Of Performance Enhancing Drugs Used In RugbyStrive For 5 InfographicRecovery Snack InfographicRecreational Drug Summary ChartSevens NutritionRecreational Drug Comparison ChartRecovery And Muscle ReconditioningRamadanPeriodizationPractical Functional Sport Foods SupplementsPerformance And Body Composition SupplementsOral HealthNutrients For Immunity InfographicOff SeasonMaintaining Immunity Infographic (1)Maintaining Immunity InfographicMaintain Lean Muscle Safely InfographicMedical Health And SupplementsInjury Recovery Support InfographicIntroduction To SupplementsImmunity And HealthLockdown Nutritional Goals InfographicHydration Check InfographicHow Much CHO Is EnoughFood First Protein InfographicFoods Exacerbating InflammationFuelling An Integrated ApproachFighting Inflammation InfographicFluidExercise Induced Inflammation InfographicEnergy And MacronutrientsFemale Rugby PlayersEating PlansEasy 15 Min Meal StirfryDrugs In Sport Rugby Literature ReviewEasy 15 Min Meal FishDeveloping Young Rugby PlayersSAIDS Position Statement On CBD And THC