Supplements are used by athletes from right across the sporting spectrum and rugby players are no different.
The physical demands that rugby players put themselves through are no exception.
It can be difficult to get the required amount of nutrients in to promote recovery. Not getting the required nutrients from food can then results in deteriorating performance. This is where supplements come in.
There are a number of supplements that claim to aid the performance of rugby players.
This article lists the main 6 which we feed will promote recovery, boost immunity, and have you performing better than ever
Protein
Protein is essential for rugby players. It helps repair the damage, promotes muscle growth, and helps keep you feeling fuller for longer.
The problem is, that it can be costly and logistically difficult to consume the required amount of protein through food alone. This is where protein powders enter the fray. They are invaluable due to their cost and convenience.
Whey Protein
Whey protein is a powdered form of protein, isolated from the liquid part of the milk called whey.
There are several types of whey protein. the three main ones are listed below
Concentrate. 7-80% protein. Contains lactose (BEST and CHEAPEST).
Isolate– 90% protein, has less lactose and fat but a lot of the useful nutrients have been removed
Hydrosolate– is ‘pre digested’ and so absorbs faster and causes a higher insulin spike.
Whey is generally fast absorbing and should be taken before and/or after workouts to help muscle growth and repair damage.
The gold standard for a reason. I’ve used this many times and it’s top quality.
Casein Protein
A by-product of cheese production, casein protein powder is made with the same process as whey protein but casein is a slower absorbing protein than whey. Because it is slower digesting it is best taken at night so that your body can process it over time.
Caffeine
Caffeine as you might well know comes from coffee beans and after it undergoes a chemical process can be found in hot drinks from your favorite coffee shop, energy drinks that give you wings, and supplements.
Caffeine is a stimulant and can be used before training and games to help develop strength, and endurance and provide stimulation to the mind.
Creatine
Creatine is the most researched supplement on the planet and its effects are profound. It can increase muscle mass, strength, and performance. It is a substance that is naturally found in muscle cells and helps to maintain energy throughout the exercise session.
Best Value supplement. You can’t go wrong with MyProtein’s Creatine Monohydrate.
Multivitamin
The term, you can’t out-train a bad diet is fundamental to every athlete. Yet, it can be hard to obtain the required levels of vitamins and minerals to sustain us.
This is why multivitamins are so important if your workload is high. They help to provide a top-up of the essential vitamins and minerals your body needs so you can stay healthy and perform at your best.
BCAA’s (Branched Chain Amino Acids)
Branched-chain amino acids (BCAA’s) are the 3 essential amino acids that your body can’t provide themselves and so is essential to provide them through your diet. These amino acids are leucine, isoleucine and valine. If you have a heavy workload, train fasted and can’t get enough protein in. BCAA’s are a must.
Beta-Alanine
Beta-alanine is a type of amino acid that is not essential so is not important for muscle synthesis. When broken down it creates a substance called carsinine which is stored in your muscles. Carsinine can help to reduce lactate acid build-up which then leads to improved athletic performance.
