Tackling Rugby Game Day Nutrition

There is no secret diet or techniques to prepare you for a match.

Keep it simple and listen to your body. You will learn how much you personally need to eat and adjust accordingly. Make sure you consume enough carbs to refill muscle glycogen from a training week, hydrate yourself with plenty of water and intake adequate amounts of protein for muscle repair and recovery.

Below is my game day nutrition strategy including supplement timings.


Getting your hydration right is one of the easiest and cheapest nutritional strategies to optimise performance, yet so many athletes get it wrong. Even a small amount of dehydration can impair mental and physical performance. Staying well hydrated during training and games is essential for optimal performance and recovery. Thirst is a poor indicator of hydration status. If you are thirsty, you are already dehydrated enough to impair performance. Drinking water little and often throughout the day is recommended. You should be aiming to drink around 2-3l.

Training & Game  Day

  • Start training well hydrated. Drink 400ml two hours before training if required.
  • Drink 250ml every 15 minutes during weights and pitch sessions.
  • When weather conditions are warm, weigh yourself before and after training.
  • A one kilogram loss of body weight represents a need for 1.5l of fluid to be replaced.
  • Use a sports drink when training sessions are high intensity or last longer than 60 minutes.
  • Begin your rehydration before you start eating.
  • Use your urine colour to monitor hydration. If it is dark in colour you are still dehydrated.
  • Avoid caffeine and alcohol immediately after training.


Urine colour is the simplest way to monitor your hydration status. Aim to be hydrated before training and competition and try to make sure your urine is a pale or straw colour.

Urine Hydration Chart

On The Day...


James Hall

Team Dynamic Rugby




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