Rugby World - - CONTENTS -

A HUGE num­ber of pro play­ers, and in­deed many am­a­teurs, now con­sume supplements. Ac­cord­ing to our res­i­dent nu­tri­tion­ist James More­hen, we must ac­cept that they’re a le­git­i­mate part of elite sport and, when used ap­pro­pri­ately, can help to main­tain good health and op­ti­mise per­for­mance.

Yet, they can present a risk to play­ers (and staff) of breach­ing anti-dop­ing reg­u­la­tions through the in­ad­ver­tent con­sump­tion of a pro­hib­ited sub­stance.

Play­ers should seek more info from qual­i­fied UKAD ac­cred­ited ad­vi­sors. Ath­letes are solely re­spon­si­ble for any pro­hib­ited sub­stance they use, at­tempt to use or that is found in their sys­tem,

“Yo u s h o u l d t a k e o n f u e l wi t h i n a n h o u r o f a s e s s i o n”

re­gard­less of how it got there or if there was an in­ten­tion to cheat or not.

You can find the UK Anti-Dop­ing rules at and the WADA code at Be aware that prod­ucts car­ry­ing the ‘In­formed-Sport’ mark are tested for pro­hib­ited sub­stances and man­u­fac­tured to strict stan­dards.

If used, supplements must be part of a well-bal­anced diet and we would rec­om­mend only do­ing so if you are over 18 years old. Some­times, food can be enough. For ex­am­ple, while some like to use caf­feine gels for a boost, we of­fer a caf­feine brownie recipe op­po­site.

We would rec­om­mend that if you have heavy train­ing pe­ri­ods, you should eat ev­ery two to three hours and that you should have pro­tein with ev­ery meal. If you fin­ish a ses­sion like the one far right, from Per­for­mance Pro gym, you should re­fuel within an hour, then fol­low up with a food-based meal soon af­ter.

To save time that may mean a shake first. If so, make sure you do so safely.

Rais­ing the barLift­ing sim­i­lar to a li­ne­outA lot of mod­ern rugby play­ers look like ‘gym mon­keys’ to me. Are there any ac­tual trans­fer­able skills to be learnt in the gym? If so, what can you tell us? Well, if you fo­cus on func­tion and move­ment rather than, say, do­ing a legs day, chest day, arms day etc, you can see greater benefit. Life and rugby con­sists of core move­ments: squat, bend, push, pull, twist and sin­gle leg. We group these move­ments to­gether to per­form skills on the pitch such as scrum­mag­ing (which is squat, bend and push), ruck­ing (squat, bend, push, pull) and maul­ing (squat, sin­gle leg, push, pull). Prac­tis­ing good form in these pat­terns in the gym will al­low the moves to be­come sec­ond na­ture.

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