Best Supplements For Rugby Players

Rugby can be a rough and brutal sport, and is every now and then deemed to be a survival of the fittest (literally speaking). Each rugby competitor has to be at the top of his game in all aspects of fitness —training, nutrition and sleeping. Of course, a rugby player’s nutritional gaps should be aptly filled by the proper supplements.

Today, we will focus on the best supplements for rugby players based on the kind of build and athletic performance each player seeks to accomplish.

Recommended Supplements For Rugby Players

1. Mass gainers—rugby players need to be big enough to be able to take and absorb vicious hits from opponents, so bulking up (without being too big to the point that the players’ speed is compromised) is key. For instance, a player who weighs 90 kilograms (198 pounds) will typically consume 4,000-5,000 calories daily. Needless to say, that’s a lot of food. However, taking in a mass gainer shake two to three times a day in a addition to whole foods will be more convenient. 

Aside from strength, rugby players also need to gain more quickness and agility in order to be active on both ends of the field. On the offensive end, a player has to be elusive enough for him to be able to score. Defensively, players have to be a step ahead of the opposition if they want to prevent them from scoring. 

Rugby players need plenty of carbohydrates before, during and after training. This is necessary to maintain high energy levels and staying power during training and competition. Regular supplementation with mass gainers which are usually high in carbohydrates ought to help them in these regards. 

2. Creatine—taking creatine will give rugby players a competitive edge in terms of explosive strength and endurance. It provides a few extra kilos in muscle mass gain as well. What’s more is that it gives off extra explosive power needed by rugby players especially during short runs in a game. 

3. Glutamine—constant hitting and tackling lead to muscle tear. Whenever there’s a game, a rugby player’s muscles go through wasting, loss and tearing. Muscle loss can lead to increased risk of injury through broken bones that are protected by the lost muscles. 

Glutamine helps the rugby player by acting as a source of fuel when energy stores are depleted. It also protects the muscle tissue from wasting and improves player performance. 

In addition, glutamine helps in the stimulation of growth hormone release resulting in bigger, leaner and harder muscles. The growth hormones help the rugby player recover from exercise quicker which improves training results. 

4. Whey protein—this supplement is absorbed quickly by the body which kicks off the muscle repair process. It is considered to be a perfect form and source of protein for any rugby player. It gives rugby competitors an edge because it prevents the build-up of muscle-destroying hormones and helps build new muscles as well. This protects players from overtraining and also helps them lose body fat. 

5. Multivitamins—essential vitamins are also a must for any rugby player. Vitamins C and E have been shown to provide immune system protection and post-match recovery. Vitamin E helps to eliminate Delayed Onset Muscle Soreness (DOMS) suffered by most rugby players by protecting their joints and reducing this soreness. 


Rugby players must be disciplined in terms of their training, nutrition and sleeping habits. If you are into rugby, proper supplementation must never be overlooked if you are to gain that competitive edge you are seeking. Once this discipline has been firmly established in your lifestyle, you have taken a huge step in living up to your promise!

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