What To Do in the 24 Hours Before a Rugby Match?

The 24 hours before a match are crucial for players performance. In this article, we are going to see what to do a day before a rugby match.

Hydrate

Dehydration can lead to fatigue, decreased concentration and decision making abilities. You should drink plenty of fluids; water and electrolytes in the 24 hours before a game. You should also continue topping up on fluids during warmup and the game itself. It is important to drink plenty after the match too, to replace all the water lost during the game. In hotter weather, ensure you drink even more fluids than usual to account for increased sweat-loss.

Eat

The food you consume in the 24 hours prior to a rugby match should prepare you for activity, and leave you neither over-full or hungry. You eat foods to ensure optimal performance, foods low in fat and fibre, with a moderate protein content, and plenty of carbohydrates to keep glucose levels high.

On the big day you should eat a carb-heavy breakfast, like porridge for example. You should aim to consume approximately 150-300 grams of carbohydrates 3 hours before kick-off. In the hour before the match you should have a small snack to spike your glucose levels for the game.

Source: Hudson, How to fuel a Premiership Rugby player 2021

Stretch

It takes between 48-96 hours to fully recover from a strenuous workout session, therefore you shouldn’t train too hard in the days before a match. It is recommended to do a full run through of your warm-up and cool down on the day before a game. This will give your body a thorough stretch and loosen your muscles, without being too strenuous and robbing you of valuable energy. In addition, sessions such as swimming, light running and Speed, Agility and Quickness (SAQ) circuits are suggested.

Sleep

When you’re asleep your body is repairing itself, which is key for recovery in rugby players. Most importantly, a bad night's sleep, less than 8 hours, negatively impacts your cognitive performance. This makes a player less accurate, slower to respond and decreases decision making abilities.

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References:

• Food for Rugby Union (2018) Sports Dietitians Australia (SDA). Available at: https://www.sportsdietitians.com.au/factsheets/food-for-your-sport/rugby-union/ (Accessed: December 6, 2022).

• Howard, T. (2020) How to work out the day before a rugby match, Ruck Science. Available at: https://ruckscience.com/learn/workout-before-rugby-match/ (Accessed: December 6, 2022).

• Hudson, J. (2021) How to fuel a Premiership Rugby player, Nutrition X. Nutrition X. Available at: https://www.nutritionx.co.uk/nutrition-hub/expert-article/how-to-fuel-a-premiership-rugby-player/ (Accessed: December 6, 2022).

• MATCH DAY PERFORMANCE (no date) RFU. Available at: https://www.englandrugby.com/participation/playing/food-for-rugby/nutrition-guide/match-performance (Accessed: December 6, 2022).