This is an archive copy of a document originally located at http://www.sportsdietitians.com/food/team/league.html.
Food for Rugby League
About Rugby League
Rugby League is a popular Australian sport played by both professionals and amateurs.
Competitive season:
- March to September (one game per week)
Teams:- 13 players - 6 forwards, 7 backs.
- Forwards - 90-110kg (10-20 Kg heavier than backs reflecting their involvement in the scrums and tackling
- Backs - 80-95kg (backs have to do more running and so tend to be smaller and leaner.)
Matches:- Two forty minutes halves.
During the game each player is likely to cover between 5-8km and be involved in 20 to 40 tackles.
- Most of the distance will be travelled by walking or jogging but there are also bursts of high intensity sprinting and body contact.
Training sessions:- Running, skill work and strength training.
Training Diet
The training diet of a Rugby League player should be;
- High in energy. Eat 3 meals and regular snacks everyday
- High in carbohydrate rich foods eg.breakfast cereal, bread, muffins, muesli bars, rice, pasta, potato, fruit,
smoothies. These should form the basis for most meals and snacks.
- Moderate in protein rich foods eg.meat, chicken, fish, dairy products. You don't need a lot of protein to "bulk up". The amount of energy you eat is more important.
- Low in fat. Avoid too much margarine, fatty meats, high fat takeaway and snacks, fried food and creamy sauces.
- Include fruit & veg. These are needed for preventing illness, building muscle and repairing injury.
- Minimal alcohol. Alcohol can lead to poor recovery, slow repair of injury and contribute to excess weight.
Sample meal plan for training
| Meal |
Food |
Drink |
| Breakfast |
Large bowl of cereal Banana |
Large fruit juice |
| Snack |
Sandwich ( cheese and salad) |
Sports drink |
| Lunch |
2 ham, cheese and tomato rolls |
Flavoured milk |
| Snack |
Muesli bar |
Water or cordial |
| Dinner |
Beef and vegetable stir fry with rice |
Cordial |
| Snack |
Canned fruit and yoghurt |
Glass of milk |
| Extra:Sports drink at training |
| Comments:This is suitable for a player training once a day etc etc |
Fluid Needs
Rugby league players can lose several Litres of fluid during a game especially during the summer months. Dehydration will lead to poor concentration and coordination. Heat stroke is dangerous and can lead to death. It can be hard to drink enough fluid to make up for what is lost in sweat during training and competition.
Drink 250-500mls with every meal and snack - don't save up until training. Aim to drink more than your thirst tells you to. Check your weight before and after training or competition (1 Kg lost = 1.5 Litres to replace)
Good fluid choices - sports drink, water, fruit juice, cordial and milk. Sports drink has the added benefit of containing sodium (salt) which helps your body to retain the fluid.
Poorer fluid choices- alcohol, cola drinks, tea, coffee and energy drinks. These are diuretics and will increase fluid loss in your urine. Soft drinks are gassy and filling making it difficult to drink enough.
What Should I Eat Pre-Event?
Eat extra carbohydrate and drink plenty of fluid in the 24 hours before the game. This will give you the best chance of performing well.
Have your last meal 3-4 hours before the game (eg, cereal and toast, pasta and red sauce) and a light snack 1-2 hours before (eg. banana roll and sports drink).
Practice eating this meal before heavy training to work out what you stomach can tolerate
If you suffer from pre-game nerves or can't compete with a full stomach, try having nutritious drinks (eg. smoothies) or eat early and top up with small snacks or drinks closer to the game
What Should I Eat/Drink During Competition?
It is important to top up fluid levels and carbohydrate during a game to minimise fatigue and help concentration.
Sip from a drink bottle during breaks in play and on the interchange bench. Don't spit it out.
Drink some sports drinks in place of water as they top up carbohydrate and fluid.
At half time, aim for 200-400mls of sports drink or water. Carbohydrate gels can give an added boost to energy.
What About Recovery?
Poor recovery after the game can lead to decreased energy during the following week of training. It can also slow down repair of injury. Drinking and eating for recovery is important to play at your
best. Drinking and eating carbohydrate rich foods as soon as possible after the game will increase your rate of recovery. Some ideas include;
- Sports drink AND
- banana roll
- jelly lollies
- sandwiches
- muffins
- tropical fruit
Are supplements necessary?
Although a new supplement seems to be created every minute, most have no benefit and are very expensive. Sports bars, sports drinks and liquid meals are a convenient way to top up energy levels especially if trying to gain weight. Beware of protein supplements - most rugby league players get more than enough protein in their diet. For more advice, see a sports dietitian.
Other Nutrition Tips
Injury is a fact of life in Rugby League and many other contact sports. Alcohol can make injuries worse by increasing swelling and bleeding. This means that it is best to avoid alcohol for the first 24-48 hours after an injury occurs.
Author/s: Bronwen Greenway and Fiona Pelly, Sports Dietitians
© Sports Dietitians Australia
Tel: +61 3 9682 2442 | Fax: +61 3 9686 2352
Email: info@sportsdietitians.com
An archive copy of the document originally located at: http://www.sportsdietitians.com/food/team/league.html
Last modified: 06 Feb 2002
