Post-Workout Nutrition for Rugby Players

There are thousands of opinions regarding nutrition on the internet, spewed directly at you as if you're just trying to drink a nice adult beverage called "correct information" and the rookie scrumhalf comes up to you and spews his cheap, lukewarm and directionless adult beverage called "I have an Instagram, so I know things".

It's true, though, nutrition is tricky and we can't fit every human in a singular box and label it "THIS IS HOW YOU EAT TO BE GOOD" and then throw the box in the attic.

Instead of trying to find the best diet for yourself, try bringing yourself to eating the best diet. We all know the basics - whole foods, vegetables, fruits, minimize processed foods and drink plenty of water. It's not a hopeless cause out there, but you need to find a good coach, dietitian and/or doctor with credible information. It can be tough. I'm not a dietitian or a doctor, and this information isn't meant to treat your specific situation.

Once SISU partners with that credible source of nutrition - you best believe you will be hooked up with everything you need. Until then, I can offer my personal experience and knowledge about what and how to eat, specifically:

What To Eat After a Training Session:

Here's the thing: when you train you get a surge of blood flow to the target muscle groups. When you are at rest, that blood flow likes to hang out in other organs - like the digestive organs (intestines, stomach, etc). This brings me to my first point:

• After you workout, your body does not digest whole foods as efficiently as when at rest.

This is due to that change in blood flow. So, what do you do?

• Drink Liquids

Drink your protein shake within 30 minutes of finishing your workout. Make sure it is a Whey Isolate and not a concentrate. Isolates are absorbed quicker and more directly to the muscles. If you choose to have a vegan option, a pea protein blend with pumpkin protein or rice protein is a great option.

• Xwerks makes one of our favorite, no BS Whey Isolate proteins. From quality, grass-fed cows to their fair price - it's the best source you will find, in my opinion.

• If you're like me and digesting Whey is tough, or if you are a vegan, I love Sprout's Market Vegan Protein Powder - you can't get it online but if you have a store near you, try it out.

Additionally, a great idea is to buy apple sauce/fruit packets. These are liquid based, easy to digest and absorb, and will replenish your glycogen stores quickly. This is especially important after sprint or weightlifting training - as your body relies on these sugars to operate those energy systems.

• Fuel for Fire supplies a quality product that blends carbs and a small dose of protein.

Let's Stop There

It's a slippery slope, but that's enough information for you to take home and use to improve. I never eat a meal right after I train. I'm using that time to get my protein shake, creatine, and taking in apple sauce or a fruit pouch of some kind.

Once we get past the 1 hour mark after training, I get into eating whole foods again. At that point, your body has returned to homeostasis and can digest the food efficiently.