Nutrition Secrets of England’s Women’s Rugby World Cup Team

The world of rugby is buzzing as England’s women’s team gears up for the Rugby World Cup final against Canada. Their unbeaten run and strong performances have definitely caught everyone’s attention.

Central to their success is a carefully planned nutrition regimen. Performance nutritionist Aimee O’Keefe guides the team’s diet with a steady hand.

This article digs into the dietary strategies fueling England’s journey to the final. Nutrition can make or break high-stakes sports, and it’s fascinating to see how much detail goes into it.

The Role of Nutrition in Rugby

Nutrition matters a lot for rugby players’ performance and recovery. The sport is tough, so players need food that helps with strength, stamina, and bouncing back quickly.

Aimee O’Keefe, who joined the England women’s rugby union setup in 2023, points out that rugby’s physicality sets it apart from other sports. Sure, footballers need to be athletic, but rugby players face different demands.

Understanding the Nutritional Needs

Rugby union welcomes all kinds of physiques, from speedy backs to powerhouse forwards. Every position puts unique stress on the body, so the team needs flexible eating plans.

O’Keefe says they don’t tailor diets to specific positions. Instead, they look at body weight. The rough guideline: six grams of carbs per kilogram of body weight, and twice your weight in grams of protein. It’s simple, but effective.

Fueling for Performance

The night before a game, players focus on eating high-calorie, high-carb meals. They want to be fully fueled when they step onto the field.

The usual menu looks something like this:

• Pancakes with banana and honey
• Bagels and sandwiches
• Carrot cake and crumpets
• Pasta and fruit
• Smoothies, juices, and energy drinks

All these options help players build up enough glycogen for the game. O’Keefe likes to start the carbohydrate-loading process about 24 hours before kickoff.

Adapting to Different Training Days

How much a player eats depends on how hard they’re training. On lighter days, they pile on the veggies and cut back on carbs.

Heavy training days flip the script—more carbs, fewer vegetables. This way, players stay fueled but don’t overeat. It’s a balancing act, really.

Technology and Nutrition

The England team uses some pretty advanced tech to keep their nutrition on track. Every few months, players get a Dual Energy X-ray Absorptiometry (DEXA) scan.

This scan checks bone density, body fat percentage, and muscle mass. With this info, the nutrition team can fine-tune each player’s diet for peak performance and recovery.

Overcoming Nutritional Challenges

Not every player jumps at the chance to follow a strict diet. Some have tough histories with food and might feel uneasy about nutrition advice.

O’Keefe spends time educating players, helping them see why good nutrition matters. She tries to ease their worries and build trust—never an easy task, but a vital one.

Creating a Positive Eating Environment

To keep things interesting, the team organizes theme nights and lets players eat out in small groups now and then. During the World Cup, England men’s team chef Tom Kirby cooks for the women’s squad.

He even sets up a live cooking station once a week, usually before a match, and makes pasta right in front of everyone. It adds a bit of fun to the routine.

Managing Stress and Appetite

Big matches bring nerves, and nerves can kill your appetite. When that happens, the team turns to carbohydrate drinks so players still get the energy they need without feeling too full.