Protein for Rugby Players

What type of Protein for rugby players

Lets first look at the various sources for protein

Animal source

  • Poultry: chicken and turkey
  • Game: rabbit, venison etc
  • Columbus Eggs (omega 3 enriched)
  • Low-fat dairy produce: cottage cheese, low fat yoghurt, fromage frais etc.



  • Oily fish (fresh or smoked)
  • White fish (not fried/battered/breadcrumbed)
  • Oily fish (canned) tuna in water or brine, sardines in tomato sauce not oil
  • Shellfish


Plant sources

  • Tinned / cooked beans, peas, lentils and chickpeas
  • Reduced fat humus
  • Baked beans – choose low sugar low salt or organic variety
  • Tofu
  • Quorn – check fat content of pre-prepared quorn dishes
  • Nuts and seeds in moderation – choose raw unsalted good variety, avoid peanuts


Supplemental sources

  • Meal replacements
  • Whey proteins
  • Protein bars


Combining proteins for maximum benefit

Combining two or more different types of protein at each feeding will maximise the benefit in the bodies use of the nutrients. Examples might include:

  • Eggs and lean ham
  • Chicken and tuna
  • Baked beans and poached eggs,
  • Scrambled eggs and salmon
  • Cottage cheese and smoked mackerel
  • Steak and eggs
  • Quinoa porridge and whey protein shake
  • Nuts and seeds (mixed) low fat yoghurt
  • Tofu, lentils and chicken
  • Steak and shellfish

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