Supplements and nutrition have become a big part of rugby as the game becomes more physical and players get bigger. With that in mind I take a look at the best supplements for aiding your performance both on and off the pitch.

Whey Protein

A whey protein shake should be a staple in any rugby players diet. Whether you choose whey isolate, diet whey or a standard protein shake, the importance of adequately fuelling your body to recover after training and games is obvious.


A supplement like creatine monohydrate is another great way of boosting your performance on the pitch. Creatine helps improve performance in short, sharp bursts which is ideal for rugby players. This means creatine should be a staple part of a rugby players supplement store.

Beta Alanine

Beta alanine helps to buffer lactic acid from the muscles in order to allow you to play or training for harder and longer. Beta alanine works particularly well when ‘stacked’ with creatine monohydrate and will help improve your peak physical performance.


Recovery is also an essential part of rugby as the aches and pains after a game can sometimes stop you training at your top level the next day. With this in mind a ZMA supplement is ideal. The magnesium in a ZMA supplement helps aid muscle recovery and allows you to get back to training quicker.


Branched Chain Amino Acids, better known as BCAA’s also make an excellent supplement for rugby players. The three key amino acids in BCAA’s make up one third of the protein in the muscles so you can see why a supplement like this would be ideal for helping to recover from training or games.


Products such as whey protein, ZMA and BCAA’s are ideal for helping to recover from the intense physical demands of rugby and get you back playing asap. It is also worth looking at supplements such as creatine and beta alanine as a way of improving your performance on the pitch.



Sports and nutrition enthusiast who has written for TPW since 2013

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