Nutrition 101

Why is Nutrition Important in Rugby?

Why is Nutrition Important in Rugby?

WHY IS NUTRITION IMPORTANT IN RUGBY? For my first blog post I thought I would answer the question: Why is proper nutrition important? Have you ever been in the last ten minutes of the game and notice that you start to feel slow? Almost like you are running through mud. Those last ten minutes are important in a close game and it can be frustrating when you are not able to play your best. This is happening because your body is losing energy and many times this is from the foods you are eating. Eating a healthy diet is important for all of us. It can help us feel good and prevent health problems later in life. For the rugby player eating the right foods is important to help us become better players and to give us the edge over the other teams. Proper nutrition can help you in three basic areas. Increasing performance Think of your body like a race car. Sure, any gas you put in the tank will make the car drive down the road but you need high performance fuel to make your car go fast and perform the best it can. Just like gasoline for a car, food is the fuel for our bodies. All food gives us energy but eating the right foods and drinking plenty of water will help you perform the best you can on the field and also at school and work. For young athletes, the importance of food is doubled because you also need healthy foods while you are still growing. Recovery and mental focus Many of us train...
Tips for Staying Hydrated in Rugby

Tips for Staying Hydrated in Rugby

STAYING HYDRATED When people are asked what the most important nutrient is to improve performance in sport, they will usually mention protein or carbohydrate. Of course these are needed but it is even more important to make sure your body is hydrated before, during, and after training and games. Here are some things that water does for our bodies: Carries oxygen to our brain, heart, and muscles Removes waste Cushions our brain and spinal cord Keeps our body temperature normal We need 2-3 litres (8-12 cups) of fluid a day to stay healthy but we also need to drink more when we are active to replace what is lost when we sweat. If we don’t drink more fluid than what we lose we will become dehydrated. Dehydration can make you feel tired, hot, dizzy, and give you cramps. This can affect your performance on the field and can even be dangerous on a hot day. Tips for staying hydrated: Drink fluid every day, even when you are not feeling thirsty. By the time you feel thirsty you are already dehydrated. Avoid energy drinks and high sugar drinks (pop, juice) which make you more dehydrated and stick to drinking mostly water. The best way to know if you are hydrated is to check your urine (pee) when you are going to the bathroom. If it is clear or light yellow (like lemonade) you are doing well. If it is dark yellow (like apple juice) you are dehydrated and need more water. Because exercise makes our body lose more water you also need to be drinking fluids before, during, and after...
My name is Harrison Blizzard!  For those who don’t know me I am a Registered Dietitian. I will be writing regular blog posts on the topic of sports nutrition.
In future blog posts I will go deeper about what makes up a healthy diet and how to make changes to meet your personal goals.
If you have any specific questions you want me to answer, feel free to email me at:

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