In order to maximise their performance in training and matches, players need to understand the importance of food for rugby and their role in the working of the body.

1. Chicken & Turkey雞肉和火雞肉

Chicken breast or turkey is a very lean protein, and it can be very healthy when it is cooked in the correct way. Grilled can be very tasty, and is a low fat.
雞胸肉或火雞肉是一種脂肪較少的蛋白質.如用正確方法煮熟,是很健康的吃法.燒烤過雖較具美味,還是一種低脂肪.

2. Whole wheat pasta or brown rice全麥義大利麵或糙米

Unrefined carbohydrates such as whole wheat pasta and brown rice release their energy more slowly than simple carbohydrates, meaning that they are better for players in training.
未再精製碳水化合物(醣類),諸如全麥義大利麵或糙米,釋放出來能量比單純碳水化合物較緩慢.意旨在訓練時這類食物對球員較有利吸收.

3. Broccoli 花椰菜

Broccoli is the king of low carb vegetables – 1.1 grams of net carbohydrate per 100g!

4. Eggs 雞蛋

They’re very high in high-quality protein, B vitamins, zinc and good fats. They’re good for sustaining lean body mass and rebuilding muscle, and are also beneficial for your immune system and hormonal balance. Perfect for breakfast.

5. Oats燕麥

Oats are another great breakfast choice, if you do not fancy eggs. Make porridge with low-fat milk or water, and top with a handful of berries for extra flavour, and you will have a wholesome and healthy breakfast.

6. Sweet Potato 甘藷

Whether you want to bulk up or lose weight, working this fiber-rich vegetable into your diet will help you reach your fitness goals, making it a perfect food for rugby.

7. Oats燕麥

A small study found that those who ate oatmeal daily for six weeks had a greater decrease in cholesterol levels and waist size than those who ate the same amount of carbs in noodles over the same time period.

8. Coconut Oil 椰子油

Coconut oil is good for your immune function and digestion, and kills bad bacteria. It burns quickly, like a carb, and is heat stable.

9. Salmon鮭魚

When it comes to mood-boosting, salmon’s the catch of the day. New research from the University of Amsterdam has found that the omega-3 stuffed in this MH favourite is as effective as antidepressants in delivering the feel-good factor.

10. Fresh fruit – any including bananas新鮮水果-- 任何水果包括香蕉