This evidence-based guide examines the nutritional demands of rugby union, rugby league, rugby sevens, and wheelchair rugby. It connects sports nutrition, exercise physiology, and performance practice while distinguishing established science from transferred evidence and practitioner experience. Recommendations are evaluated according to both scientific strength and their applicability to rugby.

The book covers energy availability and Relative Energy Deficiency in Sport, carbohydrate periodisation, protein and recovery, hydration and thermoregulation, micronutrients, body composition, and supplements. Dedicated chapters address female players, youth and academy athletes, injury and concussion, travel, immune health, and gastrointestinal function. Code-specific sections translate these principles into positional nutrition, match-day fuelling, tournament recovery, and heat management. Particular attention is given to wheelchair rugby and the implications of spinal cord injury for energy expenditure, thermoregulation, hydration, and bladder and bowel management.

A food-first approach is combined with guidance on anti-doping safety, behaviour change, meal planning, and translating nutrient targets into practical foods and portions. The book also identifies important evidence gaps in women’s rugby, Para sport, youth rugby, and community-level participation.

Written for sports nutritionists, dietitians, researchers, students, coaches, support staff, and players, it provides a structured framework for applying current sports nutrition science across rugby codes, populations, and competitive settings.

David Starr is a sports nutritionist and consultant with over 20 years of experience in sports. He has experience in Olympic and Paralympic sports, international rugby, Formula 1, triathlon, and cycling, developing science-backed nutrition strategies to enhance performance.

Holding an MSc in Sport and Exercise Nutrition and an MBA, David combines scientific expertise with strategic planning. As a Performance Nutritionist at the UK Sports Institute, he supported teams for Paris 2024 and helped teams and athletes achieve world titles, national championships, and Guinness World Records.

With a background in strength and conditioning, coaching, and education, David excels at translating complex sports science into practical strategies, helping athletes at all levels unlock their full potential.