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With rugby’s biggest events, such as the Six Nations and the Rugby World Cup, capturing the sporting world's attention this year, players at all levels are keen to maximise their performance, recovery, and overall health. Whilst the English rugby team continues to recommend a 'food first' approach—where everything a rugby player needs is ideally gained from a balanced diet—the high physical demands of rugby often mean that players look for additional support from nutritional supplements.

Rugby players need to pay particular attention to nutrition to effectively build muscle mass, enhance strength, and support recovery. Due to the intense nature of the sport, players typically require higher amounts of protein and essential nutrients to maintain peak performance. High-protein foods such as lean meats, fish, eggs, dairy, and whey protein form the cornerstone of a rugby player's diet.

Do rugby players use supplements?

The right supplements can support muscle growth, recovery, immunity, and overall athletic performance, making them highly beneficial—especially during intensive periods of competition like the Six Nations or the Rugby World Cup.

What are the best supplements for rugby players? 

Multivitamins

Everyone, not just athletes, should consider adding a daily multivitamin to their balanced health regimen. Rugby will require intense, frequent training, and to stay at the top of your game you need to ensure that your body has as many vitamins and nutrients as it needs to support your performance. Adding a daily multivitamin can ensure that your body is getting what it needs.

Vitamin D

Vitamin D works alongside calcium in the body to support bone health – crucial for a contact sport like rugby. It comes naturally from exposure to sunlight – however, in the winter months, this can be hard to come by and you might find that your levels wane at this point of the year. Adding a supplement will ensure that your body has as much vitamin D as it needs to support the health of your bones.

Creatine

Widely recognised as one of the best supplements for rugby players and other athletes, this is a legal nutritional aid for sports performance, making it ideal for amateur and professional rugby players alike. Creatine is found naturally in seafood and red meat, and is a great supplement in supporting muscle health.

Collagen

Collagen is a protein found naturally in our own bodies – it supports skin and nail health, as well as joint health and bone health. It helps to add structure and strength to skin and organs, as well as to bones, tendons and ligaments. This makes it a particularly great supplement to add to your diet for recovery after training.

Turmeric

Turmeric is a spice, and has been used for many years in traditional medicinal practices. It contains many anti-inflammatory and antioxidant effects, due to an active ingredient called curcumin – this can help both with joint support and balancing inflammation in the body.

Zinc

Zinc is a vital mineral that is involved in over 300 reactions in the body. It helps to support cognitive function, as well as vision health, both of which will be of great benefit to rugby players when they’re out on the field. Zinc isn’t produced or stored in the body, so must be consumed from our diet – so, zinc supplements might help to ensure that you’re getting what you need.

Magnesium

Magnesium is one of the best supplements for rugby players and other athletes because it helps to relax the muscles after a workout. It speeds muscle recovery by helping to support muscle function, maintain electrolyte balance and reduce fatigue. Magnesium can be found in legumes, leafy vegetables, whole grains, and fortified cereals, but can also be added to your diet via a daily supplement. Magnesium is best taken after a workout, or before bed, as it has been known to support sleep quality.  Find out more about best supplements for muscle recovery.

Ashwagandha

Ashwagandha is a traditional ayurvedic herb known to increase energy and support the stress response. It also increases testosterone levels to help support muscle building and better reaction time, so adding an ashwagandha supplement could be useful in increasing muscle mass and strength for rugby players who want to build muscle and maintain power during the game.

 

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