Professional rugby players are among the most physically conditioned athletes globally, but their commitment to health and fitness extends well beyond the training pitch. Maintaining a healthy lifestyle outside of training is crucial for peak performance, recovery, and longevity in the sport. Here’s a closer look at how they do it:
Active Rest Days and Avoiding Burnout
Rest and recovery between rugby fixtures are integral to a rugby player’s routine. To prevent burnout and overtraining, it’s crucial for players to manage their workload effectively. Research suggests that limiting players to 30 games per season can prevent a significantly higher injury burden in the following season.
Implementing mandatory in-season breaks and monitoring match involvement are strategies employed to safeguard player welfare.
According to World Rugby guidelines, a rest day, or a day of low-volume and low-intensity training, is recommended immediately after a match to aid in recovery and prepare for upcoming games.
Additionally, players may engage in active recovery activities or physiotherapy sessions, focusing on rest, hydration, and nutrition to aid recovery and prepare for the upcoming week.
Balanced Nutrition
Proper nutrition is fundamental to a rugby player’s performance. The Rugby Football Union (RFU) provides comprehensive guidelines through their ‘Food for Rugby’ program, emphasising the importance of a balanced diet tailored to individual needs.
This resource offers insights into how nutrition impacts body composition, recovery, training adaptation, match-day performance, and overall health.
England rugby players such as Freddie Stewart follow carefully tailored nutrition plans to meet the intense physical demands of the sport. Their diets typically include a balance of lean proteins, complex carbohydrates, healthy fats, and nutrient-rich vegetables to fuel performance and aid recovery.
Mental Health and Well-being
The mental side of professional rugby is just as demanding as the physical. Players often use tools like journaling and meditation to manage stress, while team psychologists provide crucial guidance during high-pressure moments, and time with family and friends is always an important aspect of well-being.
England’s Joe Marler has been one of the most vocal advocates for mental health in rugby, openly discussing his struggles with anxiety and depression. His honesty has helped reduce the stigma surrounding mental health in the sport and encouraged others to seek support.
Conclusion
Professional rugby players maintain their edge through a combination of structured nutrition, active recovery, and a focus on mental well-being. By adopting personalised diets, engaging in low-impact activities on rest days, and prioritising mental health, they ensure they are healthy, focused, and ready to perform at their best. Their commitment to a balanced lifestyle offers valuable insights for athletes and non-athletes alike.
