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Nutrition, Hydration, and Supplementation

Rugby and training for rugby demands a lot of the body. It is important to provide your body with the correct energy and nutrients to recover between training sessions and to maximize training induced adaptations. Below are a number of documents that focus on the basics of nutrition, hydration and supplementation. Thanks to the IRFU and NCAA’s Sports Science Institute for providing this information for our student-athletes.

Clicking on the links below will open the document in your web browser or download them directly to your device.

Nutritional Guidelines for Match Day

Nutrition Strategies for Speedy Recovery

Smoothie Recipes

Nutrition Facts Label Fact Sheet

Alcohol and Athletic Performance Fact Sheet

UMRFC Nutritional Guidelines

UMRFC Supplement Guidelines

UMRFC Supplementation Calendar

Weight Conversions

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