Macro partitioning
Professional male rugby league players require periodized carbohydrate intake of 6-8 g/kg/day during the season, with specific pre- and post-exercise protocols (1-4 g/kg pre-exercise; 1.0-1.5 g/kg post-exercise) to maximize glycogen availability and muscle protein synthesis.
For professional rugby players, do not eat the same amount of carbs every day. On heavy training or match days, aim for 6-8 grams of carbs per kg of body weight. Specifically, eat 1-4 grams of carbs (plus some protein) 1-4 hours before playing, and 1-0-1.5 grams of carbs (plus protein) within 2 hours after finishing. This timing maximizes energy stores and muscle repair.
the available data suggests players may require ⁓ 6 - 8 g∙kg-1∙d-1 carbohydrate... Competition nutrition should maximize glycogen availability by consuming 1 – 4 g∙kg-1 carbohydrate (⁓ 80 – 320 g) plus 0.25 g∙kg-1 (⁓ 20 – 30 g) protein, 1 – 4 h pre-exercise... Carbohydrate intakes of ⁓ 80 – 180 g (1.0 – 1.5 g∙kg∙-1) plus 20 – 67 g protein (0.25 – 0.55 g∙kg-1) 0 – 2 h post-exercise will optimize glycogen resynthesis and muscle protein synthesis.
Why this rating
The paper is a review summarizing various studies; while it cites specific data, the recommendations are derived from broader sports nutrition literature applied to RL rather than a single high-fidelity RL-specific RCT.
Source
Inside the Belly of a Beast: Individualizing Nutrition for Young, Professional Male Rugby League Players: A Review
Vincent G. Kelly et al. · International Journal of Sport Nutrition and Exercise Metabolism · 2020
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