Meal Plan for Rugby Player – Match Day
For an optimal meal plan for a training day see Meal Plan for a Rugby Player – training day. The plan below is designed to provide adequate fuel for a match. As well as good nutrition on the day itself, it is recommended that you have a higher than normal carbohydrate intake at all meals, after training on the day prior to the match. The plan below provides sufficient levels of all nutrients and sustained slow released low glycaemic carbohydrates to ensure optimal energy throughout a rugby match. It is also important to have good nutrition after the game, to ensure you're refuelled for training the next week. See our Glycaemic Index Tables for GI values of foods.
The meal plan below is an example for a typical weekend rugby match day; if you are playing during the week, adjust the plan appropriately:
Breakfast 7.30am
Large bowl of porridge made with jumbo oats + 200ml skimmed milk + water with a tsp of sugar and raisins if desired
or 75g unsweetened muesli + 250ml skimmed milk
250ml fresh fruit juice
Tea/coffee
10.00am
4-5
oatcakes or rye crispbread with low fat soft cheese
or 2 slices
granary bread with natural peanut butter
Banana
Drink
Early lunch 12.00pm
120g chicken breast
or 140g fish
100g
basmati rice or 100g wholewheat pasta
Medium serving of vegetables / salad
Drink water
15 minutes before kick-off
Half time
1-2 oatcakes
100ml isotonic drink with 20g additional dextrose
Sip water
Main Meal
(45 minutes later)
Lean fillet steak or chicken breast or fish + herbs to taste
6-7 boiled new potatoes
or 100g basmati rice
or 100g
couscous or large dry roasted
sweet potatoLoads of vegetables
Low fat, no added sugar yoghurt
Drink
Evening snack
2-3 oatcakes with low fat soft cheese
100g mixed nuts & seeds
Item of fruit
Drink
1 hour pre-bed
100g cottage cheese /
quark / low fat natural yoghurt
Banana
Small handful mixed nuts & seeds
Drink
The plan is merely a general guide, and portion sizes will need to be adapted to suit your daily routine and the match time. You must eat a variety of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water.
Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.