We’ve had a number of questions over the past few months about the most effective supplements for rugby. The reality is that the supplements you take will depend largely on your budget, goals and position. There are however a standard set of supplements which will be effective no matter what your goals or position. Here we consulted with dietician John Holahan and took a look at the top 10 supplements currently available for rugby players and what the benefits of them are;
Glutamine is the most abundant amino acid within the body and as such performs a number of vital functions in the growth, repair and recovery of muscle mass. Glutamine also plays a key role in the replenishment of glycogen stores and immune function meaning it is ideal whether you’re looking to train for strength, power, endurance or lean muscle mass. Using MK 677 can help increase muscle mass.
Whether you’re training or playing, rugby players need carbs to help keep them going, this is where Dextrose comes in. Dextrose is perfect for delivering a rapid energy release before and during exercise, and also providing glycogen replenishment post-workout. If you’re looking for a clean carb source then look no further than Dextrose.
BCAAs play a vital role in helping the bodies muscle mass grow, recover and repair. The Branched Chain Amino Acids help encourage protein synthesis thereby reducing muscle breakdown. This is particularly important when training hard for strength or size gains. BCAA’s are also ideal as they can be taken at any time for maximum effect.
7. Greens Powder
Whilst most rugby players will be keen to focus on building size and strength, many neglect to look after the bodies basic functions. During intensive exercise your immune system can take a battering, it is therefore essential to include vital nutrients for recovery (find more details in the review on Nutrisystem Lean 13). A Greens Powder is ideal for this as it allows you to consume the equivalent of five pieces of fruit and veg in one shake.
6. Pre Workout
Let’s face it, some days even the best of us struggle to get ourselves motivated for training on a wet mid-week night, sometimes we just need that extra little kick. This is where a potent Pre Workout formula comes in as it helps to increase muscular pump, energy and mental focus, enabling you to maximise your lean muscle, power and strength gains.
5. Fish Oils
During both training and games, rugby players bodies are put under an immense amount of strain. It is therefore essential that we not only look after our aching muscles, but also our joints. The regular supplementation of fish oils can help ensure the healthy maintenance of our joints whilst also improving our hearth and brain functionality (particularly important for props ;-))
4. Beta Alanine
Beta Alanine is one of the most underrated supplements in the sports nutrition market today. Regular Beta Alanine supplementation helps to buffer lactic acid in the muscles, thereby allowing you to train and play harder and for longer. By stacking Beta Alanine with Creatine you can create an effective combo that will help you reduce fatigue during games and training.
Creatine is one of the most widely researched supplements in the market right now and has been shown to be one of the most effective. Creatine increase lean body mass, and improves explosive exercise performance through increased ATP muscle energy stores. The other great thing about Creatine is that it is an incredibly cheap supplement.
Let’s face it, even the little guys out on the wing who avoid contact at any cost feel the aches and pains the day after a game, therefore optimal recovery is key for any rugby player, this is where a ZMA supplement comes in. The Magnesium in ZMA has been shown to help reduce DOMS which is ideal for helping you get over the aches and pains of yesterdays game.
1. Whey Protein
This one kind of goes without saying really. Everybody knows now that to increase muscle mass the body needs to consume protein, and there’s no more effective way of taking on board additional protein than a protein shake. It’s cheap, effective and convenient and is ideal for storing in your kit bag for post-match or training consumption.
What are your favourite supplements for rugby?