What does it take in terms of nutrition to bulk up a rugby player?
For a rugby player to gain weight, he needs energy. In other words, he needs to consume more calories than he burns each day. And if he’s doing a lot of heavy training, which usually involves moves like power cleans and jump squats, he’ll need a lot of calories simply to replace the ones he’s burned off. And that doesn’t take into account the fact that the calories required to build new muscle tissue won’t come from nowhere, and need to be provided by the diet. Once your calorie and carbohydrate needs are taken care of, you need to ensure adequate protein intake. If you want to gain weight and build muscle as fast as possible, you will need around 1 gram of protein per pound of bodyweight. Good protein sources include whey protein, chicken, fish, lean red meat, and cottage cheese. Last but not least comes fat. Fat is one of the most important nutrients in your diet, especially if you want to gain weight. Studies show a strong link between dietary fat and testosterone levels, a hormone
