ELITE RUGBY PERFORMANCE. FUELLED BY PRECISION SCIENCE.

Welcome to Rugby Nutrition — the home of performance-driven fueling for the global rugby elite.For nearly three decades, we’ve led the field in personalized, evidence-based nutrition programs that maximize strength, power, recovery, and performance.

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For nearly three decades, We Have set the global standard for elite performance fueling.
We don’t guess — we engineer peak performance through science-based protocols that optimize digestion, recovery, and output.
Our proprietary Rugby Nutrition Operational Manual has become the blueprint trusted by professional players and teams worldwide who are serious about gaining a measurable edge.

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Hear It from the Pros. Trusted by the Best.

Here’s what one of South Africa’s most respected Springbok players has to say about working with Us — his experience, results, and why he continues to choose our performance protocols to stay at the top of his game.

THE RUGBY NUTRITION BLUEPRINT: SCIENCE-BACKED STRATEGY.

Rugby Nutrition Blueprint logo with a blue circular badge, RN initials in the center, and rugby ball icons on sides.

The Rugby Nutrition Operational Manual is not a generic meal plan — it’s a scientifically validated framework built for the unique demands of professional rugby.
Developed from nearly three decades of elite-level experience, this system manages every minute of a player’s fueling day — delivering precision nutrition that maximizes performance, recovery, and resilience.

Core Strategy: The Day Protocols

Our system is structured around the most critical components of fueling, using our proprietary digestion framework:

Protocol Name Focus
Fast Window (0–3 hours) Rapidly absorbed nutrients for immediate pre/intra/post-session fueling.
Medium Window (3–6 hours) Balanced nutrient delivery for sustained recovery and energy.
Slow Window (6+ hours) Slower-digesting foods for overnight recovery and sustained energy.

Seven Essential Day Protocols

  • Breakfast Protocol
  • Pre Training/Match Protocol
  • Intra Training/Match Protocol
  • Post Training/Match Protocol
  • Medium Digestion Protocol
  • Slow Digestion Protocol
  • Pre Bed Protocol

Specialized Focus

  • Injury & Concussion Recovery: Specific nutritional and supplementation plans to accelerate healing and cognitive recovery.
  • The Traffic Light System: A simple, powerful framework for daily food choices.
  • Core Supplements: Optimized use of key performance aids.
A man sitting at a wooden table with a bowl of cereal and a protein shaker bottle with a rugby nutrition logo, in front of a brick wall and a whiteboard displaying Rugby Nutrition Protocols.
A rugby player in a stadium with overlay diagrams highlighting various components of a rugby nutrition blueprint, including pre-match protocol, hydration, optimal systems, energy systems, and a logo for Rugby Nutrition Blueprint.
A young male rugby player in a blue jersey with a 'Rugby Nutrition Blueprint' logo posing in front of a whiteboard with nutritional and training protocols written on it.
Smartphone screen displaying a rugby nutrition app with macro targets for protein, carbs, and fats, and options for meal protocol, weight, and activity level. The app is titled "Rugby Nutrition Blueprint" with a logo. Below are icons for meal plans,

Services:

Professional Nutrition Strategy. Peak Rugby Performance.

We offer tiered professional services tailored to meet the needs of elite players, high-performance units, and entire rugby franchises globally.

  • Elite Athlete Personal Consultation: One-on-one strategic consulting focused on implementing the Rugby Nutrition Blueprint into a player's daily life. Includes bespoke protocols for training weeks, match weeks, travel, and personalized body composition targets.
  • Team / Franchise Consulting Partnership: A comprehensive partnership to establish and manage a world-class nutrition environment. This involves full integration of the Operational Manual, staff education, menu development, supplement procurement strategy, and specific protocols for high-pressure fixtures and long-term injury management.
  • Blueprint Licensing & Education: For accredited practitioners and organizations seeking to license the core framework and receive advanced training on applying the Traffic Light System and the 3-Hour Digestion Protocols within their own systems.

Next Step

To discuss how our decades of expertise and the Rugby Nutrition Blueprint can transform your performance, please reach out to schedule a discreet consultation.

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