{"id":3192,"date":"2015-10-09T09:50:16","date_gmt":"2015-10-09T09:50:16","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=3192"},"modified":"2015-10-16T09:10:00","modified_gmt":"2015-10-16T09:10:00","slug":"best-supplements-for-rugby","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2015\/10\/09\/best-supplements-for-rugby\/","title":{"rendered":"Best Supplements for Rugby"},"content":{"rendered":"<p>After watching some of the early Rugby World Cup games this year,\u00a0we all know how a percentage increase or decrease in performance can make the difference\u00a0between winning the World Cup, or crashing out at the first stage.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/8duX8-6FQHM?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><br \/>\nNow, supplements are not magic, and need to be accompanied by a &#8216;good&#8217; diet with plenty of nutritionally-dense foods such as kale, spinach, sweet potatoes, buckwheat etc.<br \/>\nOnce the basics are in place, here are some supplements to consider:<\/p>\n<p><strong>Whey Protein<\/strong><br \/>\n<a href=\"http:\/\/www.kineticasports.com\/\" target=\"_blank\">Kinetica Sports<\/a>, have a great range of supplements for rugby. Whey protein is touted as superior post workout or match,\u00a0\u00a0as it can be taken immediately after a conditioning session to help capitalise on an increase in protein synthesis. BCAAs such as leucine can also be taken at this point, to increase protein synthesis even more via the &#8216;mTor&#8217; pathway.<\/p>\n<p><strong>Creatine<br \/>\n<\/strong>There are buckets full of research about <a href=\"http:\/\/www.onacademy.co.uk\/creatine-powder\" target=\"_blank\">creatine <\/a>improving performance, it is great for resistance training, and also for games like rugby, which require intermittent bouts of maximum intensity work. <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/14669930\" target=\"_blank\">Alpha lipoic acid <\/a>has been show to improve uptake of creatine, so more enters the actual muscle cells.<\/p>\n<p><strong>Caffeine and Acetyl-L-Carnitine<br \/>\n<\/strong>Both use different pathways to\u00a0enhance\u00a0endurance and, in the case of caffeine, reaction time. \u00a0I would definitely recommend researching acetyl-l-carnitine, it is used both as a sports supplement and a cognitive enhancer (has to be the &#8216;acetyl&#8217; version as this can cross the blood brain barrier). \u00a0Be mindful of dehydration with caffeine supplementation.<\/p>\n<p>I would also consider beta alanine, and HMB for pre-season<\/p>\n","protected":false},"excerpt":{"rendered":"<p>After watching some of the early Rugby World Cup games this year,\u00a0we all know how a percentage increase or decrease in performance can make the difference\u00a0between winning the World Cup, or crashing out at the first stage. Now, supplements are not magic, and need to be accompanied by a &#8216;good&#8217; diet with plenty of nutritionally-dense [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1677],"tags":[6100,23359369,269409,36329],"class_list":["post-3192","post","type-post","status-publish","format-standard","hentry","category-nutrition","tag-rugby","tag-rugby-world-cup-2015","tag-sports-nutrition","tag-supplements"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Best Supplements for Rugby - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/10\/09\/best-supplements-for-rugby\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Best Supplements for Rugby - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"After watching some of the early Rugby World Cup games this year,\u00a0we all know how a percentage increase or decrease in performance can make the difference\u00a0between winning the World Cup, or crashing out at the first stage. 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