Keto4Rugby: A Modified Ketogenic Diet For Active Rugby Players

NUTRITION FOR RUGBY
Keto4Rugby
A modified ketogenic diet
for active rugby players
1
Table of Contents
GOING KETO
Can I follow the Ketogenic diet during rugby season? 3
Sugar isn’t good for you 4
What is Ketosis? 5
LOW CARB, KETOSIS & RUGBY PERFORMANCE

How do you reach nutritional Ketosis? 7
But isn’t fat the enemy? 8
So I should just stop eating carbs? 9
Where does protein fit into all of this? 10
STANDARD KETOGENIC DIET RATIOS

Carbohydrate Intake 11
Protein Intake 11
Fat Intake 11
THE BRAIN GAME

How your brain uses Ketones 12
Rugby is a mind game 13
High sugar diets sabotage learning 14
Cognitive function fluctuates with blood glucose concentration 14
Ketones for brain fuel 15
Low-Carb Sports Performance 16
Modifying a Ketogenic Diet to Rugby 19
7 Day KETO MEAL PLAN

Day One 21
Day Two 22
Day Three 23
Day Four 24
Day Five 25
Day Six 26
Day Seven 27
Foods and shopping list 28
GOING THE EXTRA MILE

Carb cycling 30
Pre workout drinks 31
Intermittent fasting 32
Exogenous ketone supplements 33
REFERENCES
Going Keto
The Ketogenic diet has become an incredibly popular part of modern health
culture and nutrition research; it doesn’t matter whether you’re simply trying
to improve your health, increase longevity, reduce body fat or increase your
athletic performance - you’ll likely have stumbled across the name by now
and perhaps even tried it yourself. If this is your first time hearing about the
Ketogenic diet, don’t worry; we’ll be going quite in-depth on the subject over
the course of the next few pages.
In particular, Keto4Rugby focuses on the how a modified ketogenic diet can

positively impact your rugby performance and recovery whilst being a great
way to manage your weight during the season and ensure your overall
vitality stays at an optimum level throughout your playing career.
Can I follow a ketogenic diet during rugby season?
Absolutely! This might serve as a bit of a shock being

that ketogenic diets are typically associated with high
performance endurance athletes; but the ketogenic
diet is actually a great nutritional format for pretty
much anyone, regardless of athletic outputs (1).
3
Sugar isn’t good for you
The Ketogenic diet is incredibly effective at lowering your body’s dependence

on glycogen as a fuel source. Even though we do need short-term access to
glycogen to function athletically, many modern people have now become
dependant on glucose as their primary energy source.
This is one of the reasons there has been such a tremendous rise, not only in
obesity levels, but also metabolic diseases like diabetes that are directly
related to a high sugar intake diet. This includes the prevalence of Cancer
since Cancer cells are known to feed on sugar (2). In fact, evidence from
studies as early as 2007 (3) suggested that (amongst other health benefits)
the Ketogenic diet may have Cancer-fighting potential.
There is significant evidence to suggest that sugar is more addictive than

class A drugs like Heroin and Cocaine (4); even if you aren’t consuming
sugar directly in its purest form, you may still be ingesting more than is good
for you via the integration of substances like High Fructose Corn Syrup (HFCS)
into into many pre-packaged food products. However, HFCS is not uniquely
bad for you. Dozens of online articles will tell you that HFCS is the worst of the
worst, but researcher Victor Fulgoni (5) explains that “Although some would
like to continue to demonize HFCS, the focus should be on reducing all
sources of added sugars and other sources of extra calories.”
As a result of modern eating habits, it’s safe to say that most of us are
dependant on sugar and glycogen for energy. What’s more, many of us have
this dependency without really understanding what that means for our health
and our ability to perform on the rugby field.
What is Ketosis?
Most people function in a state of glycolysis; this means they rely primarily on
glycogen from carbohydrates for fuel. But your body can only store and make
readily available about 90 mins worth of energy derived from carbs (6). When a
person exercises for a really long time (2hrs +) the body changes energy systems
and begins burning fat for fuel. It is in this process that your Liver produces a
molecule called Beta Hydroxybutyrate which is commonly referred to as a ‘Ketone’
(7). Ketones function very similarly to glucose in the body. Your brain and skeletal
muscles use them as a source of energy. Several pieces of nutrition research have
shown that some people can function better on Ketones than on Glycogen (8).
Ketosis is a natural metabolic state your body enters when it is deprived of food.
If you go for long enough without eating anything, either because of starvation or
a controlled fast, your body will enter into a state of Ketosis and then later into
Ketoacidosis. Ketosis is good. Ketoacidosis is bad. The later basically means you’re
starving. The difference between these two metabolic states is a question of blood
Ketone concentration.
Below 0.5 mmol/L is not considered “ketosis”. At this level, you’re far away
from maximum fat-burning and there is no risk to your health.
Between 0.5-1.5 mmol/L is light nutritional ketosis. You’ll be getting a good

effect on your weight, but not optimal.
Around 1.5 – 3 mmol/L is what’s called optimal ketosis and is

recommended for maximum weight loss.
Values of over 3 mmol/L will achieve neither better nor worse results than
1.5-3 mmol/L. At this level you risk entering a state of Ketoacidosis. (9)
Ketoacidosis
Please note that the modified Ketogenic diet outlined in this eBook is NOT designed to
put your body into a state of Ketoacidosis. If you are suffering from any of the symptoms
described on this list seek medical advice as soon as possible.
Low Carb, Ketosis & Rugby Performance
Many researchers believe that Ketosis is actually the optimal state for many
non-power athletes (10) because of the reduced dependency on glucose during
athletic performance. The benefits of being on a ketogenic diet include the ability
to control your body weight, perform for extended periods of time without
re-fuelling and achieving a more favorable power-to-weight ratio.
However, it’s important to note that rugby players are NOT endurance athletes.
While playing 80 minutes of rugby is incredibly physically challenging, rugby
games are simply not long enough for the body to enter into a state of ketosis
naturally. It’s also important to understand that ketones cannot produce energy as
quickly as muscle glycogen can. So when a rugby player needs a burst of energy
to sprint or to tackle, they need a ready supply of glycogen and ATP to do this.
Ketones are simply not good enough to supply all the energy a player needs
during a game of rugby.
So why are we talking about the Ketogenic diet in relation to rugby? Because
many of the most advanced rugby programs in the world have moved away from
high-carbohydrate diets and towards Low-Carb, Healthy- Fat (LCHF) alternatives.
The All Blacks’ diet (11) is the best example of this. Since 2007, the All Blacks have
significantly reduced their carbohydrate dependency and are now eating a
modified Ketogenic diet on most days during the week. This is directly related to
the daily energy needs of these high-level athletes. Since they don’t require a
huge amount of available energy during the week, they won’t consume as many
carbohydrates, preferring a diet high in healthy fats from fish, nuts, avocados,
coconut oils and dark green vegetables. But on Saturdays they need every ounce
of energy, so their diet becomes more carbohydrate-based.
The average rugby player can learn from and adapt this strategy to their daily lives
by modifying their diet so that during the week, we focus on entering and staying in
a state of nutritional ketosis. But also using carbohydrates timed specifically to fuel
training sessions and rugby games. That is the best of both worlds and the central
premise of this eBook.
How do you reach Nutritional Ketosis?
Your body will naturally enter a state of Ketosis when you’ve depleted your
glycogen stores to such an extent that the body is forced to draw energy from
stored fat. This will happen when you go for a really long bike ride, when you run
a marathon or if you forget to eat one day. It’s a natural metabolic state. However,
you can also encourage your body into a state of ketosis by modifying your diet.
The traditional ketogenic diet (originally used to treat epilepsy and seizures in
children) follows this formula:
5% Carbs
10% Protein
85% Fat
We’ll explain those figures a little later in this book. But for now, let’s understand
that getting into a state of Ketosis is possible using a diet that is higher-than-normal
in fats and lower-than-normal in carbohydrates and protein. There are other ways
to get into a state of Ketosis as well. The most researched being severe calorie
restriction or fasting. Studies (12) as early as 1967 showed conclusively that a state
of Ketosis could be induced quickly using fasting (13). Short of running a marathon
every Sunday, fasting is the fastest way to get into a state of Ketosis without using
an exogenous Ketone supplement (14). More on that later too. To reach Ketosis
without fasting, you need to eat a diet very similar to the ratio described above for
an extended period of time.
But isn’t fat the enemy?
Actually, no. Thanks largely to misinformation produced by the Sugar Industry (15),
we’ve been conditioned to believe that consuming fat will actually make us fat
in turn; but this simply isn’t born out by the science (unless you were to consume
highly excessive amounts of saturated fat constantly! But the same could be said
for any food type.) There’s a huge difference between eating healthy fat, and
eating functionally useless fat. It’s the functionally useless fat that has been linked
to heart disease and all manner of other illnesses over the past few decades.
You’ll typically find unhealthy fat in:
Pre packaged microwaveable food

Many frozen carbohydrate based foods (frozen lasagne, pizza etc)
The majority of the products in the bakery aisle
These fats have been linked with an increase in LDL cholesterol. This is the kind of
cholesterol that’s responsible for clogging arterial walls and leading to anything
from blood clots to full blown heart attacks. You may or may not be aware of this,
but the reason not all fats are bad is because the bad varieties promote the
production of LDL cholesterol (16). In order to reduce LDL levels within the body,
you need an adequate intake of HDL cholesterol. Healthy fats like omega 3 and 6
actually promote the release of HDLC; thus reducing LDL levels within the body.
Food sources rich in omega 3 and 6 include:
Avocados
Oily fish including salmon and mackerel
Eggs
Nuts
Seeds
Coconut Oils
Soy based products
Most people have been conditioned to eliminate fatty foods from their diets. But it’s
clear from the latest research (17) that if you cut out fat completely, you’re likely to
see a rise in LDL levels without HDL to compensate. You could simply avoid eating
LDL based foods too; but you actually need HDL for a variety of functions including
immune support and hormone release. This is why you should never seek to eat a
diet that is low in good fats.
Riekert Hattingh
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So I should just stop eating carbs?
It’s a little more complicated than that. Typically, anyone following the Ketogenic
diet would aim to consume no more than between 30-50 grams of net carbs per
day. This level of carbohydrate consumption is enough to provide energy for brain
function without getting your body to switch to using carbohydrates as its primary
energy source. This is one of the most important things to understand when
adapting the Ketogenic diet for rugby. We are still going to be integrating carbs
specifically around workouts and rugby training sessions. But we are not going to
be relying on carbohydrates for energy at any other time.
That doesn’t mean to say that you’ll be able to integrate them however you wish;
it simply means that your muscle cells will receive just enough glycogen to
perform the physical activities required of you during the course of a typical
rugby game or training session. No more and no less.
TAKEAWAY #1
How many carbs can you have?
50 grams / day
Where does protein fit into all of this?
Don’t worry. We’re not going to rob you of your precious protein. High-quality
protein is essential for building lean muscle mass and aiding in recovery after
grueling rugby games. Protein contains branch chain amino acids (18); the vital
building blocks to develop pretty much all of your “squishy” bodily structures
including vital organs and muscles.
Your bodyweight will dictate how many calories / day are going to come from
protein. This is based on a few variables including height and weight. If you use
this calculator (19), you’ll be able to successfully enter all of those variables and
get your daily calorie total. Don’t worry about the other functions of the calculator
for now. We’ll be using that figure soon to calculate your individual gram amounts
for each of the main nutrient groups (protein, carbohydrates and fat.)
By following your individual protein gram count (see above) by the letter; you’ll
ensure that you take in enough to grow and develop your physique further (not
to mention allowing the muscles to recover from the various bumps you’ve taken
during a game!)
What’s very important to remember when using protein supplements is that

many of them can contain hidden sugars and carbohydrates; you need to ensure
that your supplement choices are as close to zero carb as possible if you want to
ensure that your body reaches a state of full ketosis. You’ll notice from reading
the nutrition label of our whey protein (20) that it contains just 1g of sugar and 3g
of total carbs. That’s about the upper limit of what we would recommend for a
serving of protein powder.
You should avoid at all costs relying on the following for extra protein:
- Protein bars
- Mass gainers
- “Diet” blends (due to these varieties being designed as meal replacements,
they often contain many added ingredients and hidden carbs)
- Any all in one powders (again, they’re often quite high in carbohydrate
content.)
Standard Ketogenic Diet Ratios
As we detailed earlier, the traditional Ketogenic diet has the following breakdown:
Total Calories = 85% fat + 10% protein + 5% net carbohydrates
Your reaction to this is probably one of two things:.
Reaction 1 - wow, that’s a seriously low carb count. How am I going to get
through a training session?
Reaction 2 - I thought low-carb diets meant eating more protein?
Carbohydrate Intake
Generally speaking, 5% net carbs on a 2,500 calorie diet equates to about one large
banana. Yes, one large banana is your entire recommended carbohydrate intake for
the entire day. No bread. No fruit juice. No pasta. Sounds tough, right? It’s not easy
at first, that’s for sure. But there is a huge upside to this. What you lack in carb
intake you compensate for with healthy fats. As we learned earlier, when you
restrict carbs, you force your body to change energy sources. By keeping carbs to
< 5% of your calories, your body has no choice but to burn fat for energy.
Protein Intake
10% protein isn’t particularly high; it’s certainly not high enough for anyone trying
to add significant muscle mass like bodybuilders or powerlifters. But it’s more than
enough to build lean muscle, repair muscle fibers and add weight to your frame.
You might not see the dramatic increases in bulk, but you probably shouldn’t be
aiming for these anyone.
Fat Intake
So that leaves 85% of your caloric intake needing to come from healthy fats. While
that probably sounds like a lot, it’s actually quite easy to achieve by changing a
few eating habits. If you skip ahead to our meal plans, you’ll see that by eliminating
carbs from food sources like bread, pasta, rice and fruit while adding foods like oily
fish, coconut oil and avocados you can get most of the way to this ratio very quickly.
Fats are not difficult to find or hard to eat. In fact, as you adapt to eating a ketogenic
diet, you’ll naturally begin to crave fatty foods more so than sugars.
How your brain uses Ketones
The original Ketogenic diet was developed as a method for treating seizure-prone
children suffering with epilepsy. But recent research (21) has also shown that the
diet may have neurological benefits as well. In a state of stress, Ketones serve as
an alternative energy source to maintain normal brain cell metabolism (22). It is
even possible that beta-hydroxybutyrate (BHB) is a more efficient fuel for your brain
because it provides more energy per unit of oxygen used. Having elevated Ketone
levels in the brain may also directly inhibit major sources of neuronal stress which
wreck the structure of membranes (23). There is significant research currently
being conducted to find out whether Ketones and the Ketogenic diet actually have
the potential to prevent neurodegenerative disorders including MS, Alzheimer’s
and Parkinson’s disease.
For now though, numerous studies have shown that the Ketogenic diet has the
potential to:
- Improve brain function and cognition

- Aid memory and learning abilities
- Reduce oxidative stress on neurons
While these things are not specific to rugby or athletic competition in general, they
do speak to the benefits that reducing carbohydrates can have on overall health.
TAKEAWAY #2
Simplest way to cut out carbs
Stop eating fruit

Rugby is a mind game
One key difference between a good amateur and a professional is the mental side
of their game. Yes, there will be differences in coaching, support and some physical
attributes. But very often it’s mental performance that lets down the amateur. This
is most obvious in sports like golf that require the ability to go from a state of focus
to state of relaxation and back again repeatedly for a long period of time. This
ability relies on a key attribute of mental performance; cognition.
Cognition is basically a fancy word for your ability to break down and successfully
perform a movement. You could say it was your ability to “react” to things and the
speed in which that reaction subsequently takes place; this is an absolutely integral
element of any complex sport, and especially rugby. Team sports require an even
greater level of cognition than individual sports, since players are forced to react to
the movements not only of their opponents but also of their teammates.
If you’ve played rugby for any significant period of time, you’ll have seen a
teammate seemingly crack or lose focus at a critical moment. This can be a flyhalf
kicking the ball out on the full, a hooker throwing a wayward lineout or any receiver
simply dropping the ball cold. These errors are seldom caused by a lack of
physical ability, but more often because the player’s cognition has let them down.
The premise of this eBook is that rugby players can see both physical and cognitive
performance benefits from reducing their reliance on blood glucose as the body’s
primary fuel source.
SUGAR + YOUR BRAIN

High-sugar diets sabotage learning*
Cognitive function fluctuates with glucose levels*
High sugar diets sabotage learning
Studies including one published by UCLA in 2012 (24) and another in the Journal of
Physiology in 2013 (25) have shown that diets that are high in sugar (esp. fructose)
slow the brain, hampering learning and memory functions. Professor of
neurosurgery at the David Gaffen School of Medicine at UCLA explains,
“Our findings illustrate that what you eat affects how you think… Eating a high-
fructose diet over the long term alters your brain’s ability to learn and remember
information. But adding omega-3 fatty acids to your meals can help minimize the
damage.”
Cognitive function fluctuates with BGC
Sugar isn’t all bad. In certain circumstances glucose can actually boost cognitive
abilities. In 2011, Riby found that small doses of glucose could increase memory by
as much as 19% over a placebo (26). This research suggests that it’s not necessarily
the presence of glucose that causes cognitive decline, but the loss of it. Adolphus,
Lawton and Dye, showed in 2014 (27) that when your brain is using glucose as it’s
primary fuel source, your cognitive abilities will vary widely as your blood glucose
concentration (BGC) rises and falls.
The key thing for rugby players to understand about this research is that a diet
high in carbohydrates and simple sugars, will impact your ability to learn new skills,
remember old ones and perform under pressure as your BGC changes.
If you either eat at the wrong time; or eat the wrong type (or not enough of a good
type) of fuel before training then you’ll find that your blood sugar levels will totally
bomb out. This is because rugby places such a huge demand on glycogen stored
within the muscles for energy output; it’s actually quite an integral part of the
strength elements involved.
Ketones for brain fuel
Ketones may provide a more potent energy source for the brain. Peter Attia,
renowned nutritionist and ketogenic diet researcher discusses this is what he
calls the Hall paradox;
“Although per unit of oxygen you get more Adenosine triphosphate (ATP)
from Beta HydroxyButyrate (BHB) than Glucose, you need to account for the
energy expenditure of actually making the BHB from fat… therefore being in
a state of nutritional ketosis requires more energy, but then again the output
state (the ATP) increases the amount of ATP. So more energy is required to
make the BHB on the production side but more efficient fuel is available for
the brain on the utilization side.” (28)
Attia’s research shows that the Ketogenic diet alters our brain’s chemistry and can
have a significant impact on creating more energy-efficient structures within the
brain. As Professor Terry Wahl explains;
“If you reduce glucose gradually, people will adapt, they’ll burn amino acids
and if you take away protein then they’ll burn just fat. And hormonally
when we’re burning fat, that just does great things for us. In the brain, you’ll
make more nerve growth factors which help with synaptic connections
or connections between brain cells. They’ll do more repair work of myelin in
the brain.”
Transitioning to a keto-adapted diet will reduce your brain’s reliance on blood

glucose for energy. The replacement? Higher-efficiency ketone bodies. What a
state of nutritional ketosis ultimately does is allow the brain to function normally
(or even in an improved state) unaffected by spikes in blood glucose and insulin
levels. So by using a ketogenic diet, rugby players are able to avoid the memory
and cognition lapses that cause errors and miscalculations due to temporarily
low blood glucose concentration.
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Low Carb Sports Performance
We are certainly not the first people to suggest that athletes can thrive on a
low-carbohydrate diet. In fact, endurance athletes have been running tests
on low-carb sports performance for the last two decades. The key to making
low-carb work is for the athlete to reach a state of ketosis. Not mild-Ketosis,
but around 1.5 – 3 mmol/L or what we described earlier as optimal ketosis
When the body enters this state; it is not only capable of functioning very
well aerobically but as the body enters and maintains a fat-burning state, the
athlete also sees significant power-to-weight ratio improvements as strength
remains constant (or improves) while body fat % decreases.
Earlier this year, we explained (29) that over the last 10 years rugby players
have stayed about the same size they were in the 2000s. Yet at the same
time, they have become, faster, stronger and more powerful. This has been
the result of training and nutrition programs designed to make pro rugby
players leaner. In other words, to give them a higher power-to-weight ratio.
TAKEAWAY #3
The fastest way to reach Ketosis
Intermittent fasting
There are two key energy systems involved in a game of rugby:
Aerobic means “with oxygen” and involves any physical activity that relies
primarily on your respiratory system as opposed to your muscular system
Anaerobic means “without oxygen” and involves any activity that relies
primarily on your muscular system for energy
This study (30), performed by the aforementioned Peter Attia, is perhaps one
of the most striking examples of how the body can thrive aerobically using
ketones as it’s primary energy source. Should you not wish to read his full
study; here are the findings in a nutshell. “Pre” represents pre-ketosis; “post”
represents Attia’s findings after entering ketosis;
Aerobic base
Pre: HR 104, VO2 1,630ML / min

Post: HR 162, VO2 3,690ML / min
60% peak VO2
Pre: 95% glycogen (5% fat dependant)

Post: 22% glycogen (78% fat dependant)
Anaerobic threshold
Pre: VO2 3,100 ML /min

Post: VO2 3,800 ML / min
Pre: 100% glycogen dependent
Post: 70% glycogen dependent
Max VO2
Pre: VO2 4,960 ML / min

Post: VO2 4,350 ML / min
These tests in Attia’s experiment were performed using a stationary bike;
the results were acquired by performing a VO2 test using a carbon dioxide
detector to ascertain how much of the air he was breathing out contained
carbon dioxide. The results show marginal increase in function within the
anaerobic zone; but as you can see by the numbers, the subject’s aerobic
capacity shot through the roof.
As we’ve discussed previously; rugby contains a heavy aerobic element.

Imagine if the game was all purely sprinting and tackles, no one would last
more than five minutes at a time and we’d be wearing helmets. It’s the
movement in between these high intensity efforts that forms the basis of a
typical rugby game. Being effective in the anaerobic zone is one thing, but
it’s aerobic fitness that tends to let the average player down. What this study
suggests is that changing your diet might be the fastest way to increase
your aerobic capacity.
Modifying a Ketogenic Diet to Rugby
When it comes to modifying a ketogenic diet specifically for rugby; you’ve got
to be strategic and precise. We are not 100% endurance athletes, nor are we
powerlifters. So we need to strike a balance that allows us to maintain our
weight during the season and perform high-intensity efforts like sprinting down
a sideline. After reading this far, it should be obvious that following a strict
ketogenic diet (85% fat) probably isn’t going to work for the average rugby player.
Last year, we did an experiment to discover how many calories are actually
burned during a standard rugby 7s training session. We used two different tracking
devices to test calories burned (a pair of Athos shorts and Up2 by Jawbone). The
results showed that players will burn between 1,000 and 1,400 calories during a
2hr rugby training session. That’s a lot of energy.
During these training sessions, like most rugby practices, energy was being used
in a series of short bursts of exercise followed by periods of rest. This kind of
training, moreso than an rugby game, requires energy from ATP and blood glucose.
To get this fuel, rugby players should absolutely eat some carbs in the form of fruit
in the hours proceeding rugby trianing.
So if we need carbs for training, why are we STILL recommending a ketogenic diet
for rugby players? Because we want the average rugby player to be a stronger,
leaner and more aerobically fit athlete. And we also believe that using a modified
ketogenic diet is the most effective way to achieve this objective.
A rugby player’s normal week probably looks a lot like the following:
Monday - gym training

Tuesday - rugby training
Wednesday - gym training
Thursday - rugby training
Friday - rest
Saturday - rugby game
Sunday - recovery session
So how do we use a modified ketogenic diet to give us the performance benefits
we want while still providing enough energy for training sessions? The answer is
to eat a diet comprised of around;
10% Carbs
15% Protein
75% Fat
Sticking to this regime would ordinarily be tough. You’d have to measure out
portions, prepare meals in advance and stockpile ingredients. But we’re going to
make it easy by giving you one simple rule to live by. You are only allowed to eat
carbs before rugby training and games. “But aren’t carbs the enemy?” we hear you
asking? In general, yes. But the energy demands of rugby give us some leeway.
Unlike standard glycolysis; we’re only asking the body to use carbs for a specific
purpose at a specific time. During glycolysis; the body is being repeatedly given
carbs during periods of rest and low intensity. That’s exactly why they end up being
used as a primary fuel source. When you strategically integrate carbs in the
windows before rugby training and games however; your body learns that this
energy source is temporary. This glucose is allocated to immediate muscular
output as opposed to being prioritised as a fuel source for “normal” functions.
We want to provide enough glucose to get through rugby training and games
without any excess and certainly without giving the body carbs AFTER rugby. We
don’t want to add energy in the form of sugar after we have completed physical
activity. That sugar isn’t going to be burned up while exercising and is simply going
to be stored as fat. So under no circumstances are you to consume a sports drink
after rugby training. If you take nothing else away from this book, remember that
rule, the only time you can eat carbs is immediately before rugby. Now, the diet...
MONDAY
ACTIVITY - Gym session, light cardio
2226 180g 33g 107g

CALORIES FATS NET CARBS PROTEIN
BREAKFAST
3 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)
2 tbsp coconut oil (238 calories, 28g fat, 0g net carbs, 0g protein)
SNACK
1/2 hass avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)
LUNCH
1/2 cup Simple Egg Salad (166 calories, 14g fat, 1g net carbs, 10g protein)
4 Romaine Lettuce Leaves (4 calories, 0g fat, 0g net carbs, 0g protein)
2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
2 slices hard cheese (254 calories, 20g fat, 2g net carbs, 18g protein)
BEFORE GYM TRAINING

1 cup of blueberries (84 calories, 0g fat, 15g net carbs, 1g protein)
AFTER GYM TRAINING

24 raw almonds (166 calories, 15g fat, 2g net carbs, 6g protein)
DINNER
6 oz rotisserie chicken (276 calories, 11g fat, 0g net carbs, 42g protein)
3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein)
DESSERT
2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)
TUESDAY
ACTIVITY - Rugby training
2430 172g 34g 119g

BREAKFAST
SNACK
LUNCH
2 cups chopped leftover chicken (552 calories, 12g fat, 0g net carbs, 60g protein)
BEFORE RUGBY
AFTER RUGBY
DINNER
2 italian sausage links, cooked and sliced (460 calories, 36g fat, 2g net carbs, 26g protein)
1 cup cooked broccoli (55 calories, 0g fat, 6g net carbs, 4g protein)
1 Tbsp butter (102 calories, 12g fat, 0g net carbs, 0g protein)
2 Tbsp grated parmesan cheese (42 calories, 3g fat, 0g net carbs, 4g protein)
DESSERT
WEDNESDAY
ACTIVITY - Gym session, light cardio
2558 171g 42g 122g

BREAKFAST
2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
SNACK
LUNCH
3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)
BEFORE GYM TRAINING

AFTER GYM TRAINING

DINNER
3 cups Chili Spaghetti Squash Casserole (568 calories, 40g fat, 12g net carbs, 46g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)
DESSERT
THURSDAY
ACTIVITY - Rugby training
2291 190g 44g 110g

BREAKFAST
SNACK
LUNCH
3 cup Chili Spaghetti Squash Casserole (572 calories, 40g fat, 12g net carbs, 46g protein)
BEFORE RUGBY
AFTER RUGBY
DINNER
1/2 cup Anti-Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
6 Sundried Tomato & Feta Meatballs (535 calories, 48g fat, 4g net carbs, 35g protein)
1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 1g protein)
DESSERT
FRIDAY
ACTIVITY - Rest, light cardio
2362 198g 28g 118g

BREAKFAST
2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
SNACK
LUNCH
1/2 cup Anti Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
SNACK
5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 3g net carbs, 7g protein)
DINNER
2 cup Cuban Pot Roast (taco salad style) (542 calories, 38g fat, 4g net carbs, 40g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, 1g net carbs, 7g protein)
DESSERT
SATURDAY
ACTIVITY - Rugby game
2492 172g 50g 120g

BREAKFAST
SNACK
LUNCH
2 cups chopped leftover chicken (552 calories, 12g fat, 0g net carbs, 60g protein)
BEFORE RUGBY
1/2 a banana (62 calories, 0g fat, 16g net carbs, 1g protein)
AFTER RUGBY
DINNER
1 cup cooked broccoli (55 calories, 0g fat, 6g net carbs, 4g protein)
1 Tbsp butter (102 calories, 12g fat, 0g net carbs, 0g protein)
2 Tbsp grated parmesan cheese (42 calories, 3g fat, 0g net carbs, 4g protein)
DESSERT
SUNDAY
ACTIVITY - Recovery, light cardio
2207 190g 29g 108g

BREAKFAST
SNACK
LUNCH
3 cup Chili Spaghetti Squash Casserole (572 calories, 40g fat, 12g net carbs, 46g protein)
SNACK
DINNER
1/2 cup Anti-Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)
DESSERT
DOES YOUR CLUB NEED A SPONSOR?
Our goal is to sponsor every rugby club on the planet.
Register for our sponsorship program and your club
will get 10% of every order you make.

Foods and shopping list
FATS & OILS
Avocado
Butter
Chicken Fat
Mayonnaise (watch out for added carbs)
Olive Oil
Coconut Oil
Peanut Butter
PROTEIN
Fish - Preferably eating anything that is caught wild like catfish, cod, flounder,
halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna.
Shellfish - Clams, oysters, lobster, crab, scallops, mussels, and squid.
Whole Eggs - Try to get them free-range from the local market if possible. You can
prepare them in different ways like fried, deviled, boiled, poached, and scrambled.
Meat - Beef, Veal, Goat, Lamb, and other wild game. Grass fed is preferred as it has
a better fatty acid count.
Pork - Pork loin, pork chops, and ham. Watch out for added sugars in ham.
Poultry - Chicken, Duck. Free range or organic is the best choice here if possible.
Bacon and Sausage. Check labels for product cured in sugar, or with extra fillers.
Peanut Butter - Go for natural peanut butter, be careful as they have high counts
of Omega-6’s and carbohydrates. Try to opt for macadamia nut butter if you can.
DAIRY
Heavy Whipping Cream

Hard and soft cheeses – (Cheddar, Mozzarella, Cream Cheese, Marscapone
Cheese, etc.)
Sour Cream
Cottage Cheese
Foods and shopping list cont.
VEGETABLES
Mustard Greens
Parsley (Chopped)
Spinach (Raw)
Bok Choi
Lettuce (Iceberg or Romaine)
Broccoli
Zucchini
Jalapeno Peppers
Mushrooms
Squash
Asparagus
Artichoke
Spinach
Snow Peas
NUTS & SEEDS
Macadamias, walnuts and almonds (lower in carbs)

Cashews and pistachios (higher in carbs)
GO TO MEAL
4 whole boiled eggs

1 large slice of cheese (diced)
50g pitted olives
250g smoked salmon
Drizzle of olive oil
Salt and Pepper
Secret ingredient - 50g sundried tomatoes
GOING THE EXTRA MILE
Some of the following “tactics” can be employed to help maximise performance

whilst following a keto diet. A couple of these options should only really be
integrated if you’ve already been in a state of ketosis for a month or so; and even
then, it may be wise to only utilise them if you feel that your energy has declined.
Equally, some of the other options can be implemented into your weekly routine
with immediate effect; this will allow you to have an “edge” when compared to
simply following the targeted version of the ketogenic diet discussed above.
Carb Cycling
This variant of the ketogenic diet gives your muscles a “refeed” of glycogen over
a short duration to help provide energy for sustained periods of exercise. Mon-Fri;
you’re going to follow the standard ketogenic dietary procedure (still including the
pre-workout carbohydrates.) On the weekend; starting with one day only, you’re
going to have an influx of carbs, whilst reducing fat intake.
In the same way as fast-acting carbs taken immediately pre-workout serve as

“muscle fuel”, taking in an influx of carbohydrates in the same manner in the
window preceding a week of strenuous exercise will actually make the body store
these carbs in the same manner as a reserve energy tank. After a few weekends of
performing this procedure; your body will adapt to the structure and allocate those
carbohydrates to field activity as opposed to everyday activity.
Purely on the “refeed” days; simply adhere to the following guidelines:
1 - 1.5 g of carbs / lb of lean body mass for those with low insulin resistance
2 - 2.5 g of carbs / lb of lean body mass for those with moderate insulin resistance
3 - 3.5 g of carbs / lb of lean body mass for those with high insulin resistance
You should still take in 1 gram of protein per pound of lean body mass. All left over
calories should be allocated to fat. Once the refeed day is over, you need to
immediately switch back to your standard ketogenic dietary split.
Pre-workout drinks
Pre workouts (41) are supercharged energy drinks designed to give you maximum
endurance, focus and an intense pump whilst training. They are one of the more
popular products in the supplement industry and definitely the most popular on
ruckscience.com; in commercial terms at least. Pre workout varieties used to be
quite sparse, and many of them were loaded with sugar and other additives that
simply made them no good for those following a strict diet plan.
As time has gone on however, it has actually become quite difficult to find a
carb-heavy pre workout supplement. Most of them contain at the most 1 gram
of carbs per scoop; in many cases virtually none at all. Nutrition researchers (like
those on our product team) found that using vitamins, amino acids and caffeine
creates a more potent pre-workout powder that doesn’t result in weight gain.
Using a pre-workout whilst following the ketogenic diet plan can be incredibly
effective; it means you can accelerate your energy and focus without having to
ingest excess sugar and risk kicking yourself out of nutritional ketosis. There are
many pre workouts available on the market; our own blend, Twitch Faster, has
been specifically engineered to assist in your rugby game performance.
TAKEAWAY #4
When can you eat carbs?
Before rugby only

Intermittent Fasting
Intermittent fasting gets a bad wrap in a lot of circles because it is applied

incorrectly. Whilst potentially dangerous if done without medical supervision; IMF
is a highly-effective way to kick start or enhance a number of processes in a state
of ketosis. Fasting at can help to promote anything from muscle growth to mental
clarity. Both of which are incredibly vital aspects of your rugby training.
Some of the potential benefits of IMF include;
- Enhanced response to post workout meals

- Improved mental focus
- Enhanced protein synthesis
- Faster increase in blood ketone concentration
Nutritional Ketosis is achieved when your body shifts over to using fat as its primary
fuel source. But getting into this state using JUST a ketogenic diet can take some
time. Incorporating IMF into your weekly diet can help kick-start this process. In
fact, it’s generally the fastest way to get into Ketosis without running a marathon.
Fasting during the rugby season is really difficult. Though we have heard
anecdotally of several players and programs who have used IMF mid-season, it’s
probably not something you should be doing without careful supervision and as
such it’s not an effective mid-season strategy for most players.
However, IMF can be a very effective dietary strategy during the off-season when
you probably don’t need to be carrying as much weight. This year, one of our
founders used IMF to successfully and safely cut some weight at the end of the
rugby season. He stopped working out altogether. No cardio, no gym work, no
nothing. And at the same time stopped eating on Sundays while maintaining a
ketogenic diet during the rest of the week. The result? He lost 14 lbs in 4 weeks.
Yes, you read that right. Keep in mind, that’s almost 7% of total body weight lost in
around a month without any exercise whatsoever.
Exogenous Ketone Supplements
Exogenous ketone supplements are simply a method of providing ketones via

external supplementation. There are some fantastic potential benefits to using
them including but not limited to:
- Appetite suppression
- Enhanced cognition
- Enhanced athletic performance
- Anti-inflammatory properties
Exogenous Ketone supplements like Keto CaNa (42) are used like a pre-workout
or BCAA powder before workouts or even just in the mornings instead of drinking
coffee. They can be used either in conjunction with or independent of a ketogenic
diet. In fact, recent research has suggested (though no concluded) that you might
be able to get all the benefits of a ketogenic diet, simply by eating exactly what you
eat now and by simply adding an exogenous ketone supplement.
Mental clarity and cognition can also theoretically be improved due to there being
an abundance of ketones available compared to the normal levels typically
available whilst following a modified ketogenic diet; they would serve to enhance
the fuel stores available and give the brain an energy surge. As with any
supplement; exogenous ketones are not guaranteed to work. If they do though?
You’ll experience some serious health benefits.
Our suggestion regarding exogenous ketone supplements is that you have them
available at the start of your ketogenic diet experience. The first 2-4 weeks is the
hardest by far. During this period, you’ll be grumpy, you’ll get brain fog, and you’ll
constantly be craving sugar to boost your energy levels. The answer to all these
problems is to have an exogenous ketone supplement on hand.
PLEASE NOTE: Raspberry ketones are NOT exogenous ketone supplements. The
names are deliberately misleading and have caused many people confusion. We
do not recommend the use of raspberry ketones for the purposes of assisting with
the shift to a ketogenic diet.
References
1 https://www.dietdoctor.com/how-use-ketosis-achieve-peak-performance
2 https://www.oncologynutrition.org/erfc/healthy-nutrition-now/sugar-and-cancer/
3 http://content.time.com/time/health/article/0,8599,1662484,00.html
4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/
5 http://ajcn.nutrition.org/content/88/6/1715S.full
6 https://www.ncbi.nlm.nih.gov/biosystems/1269957
7 http://emedicine.medscape.com/article/2087381-overview#a2
8 https://blogs.scientificamerican.com/mind-guest-blog/the-fat-fueled-brain-unnatural-or-advantageous/
9 https://www.dietdoctor.com/lose-weight-by-achieving-optimal-ketosis
10 http://fourhourworkweek.com/2013/07/30/ketogenic-diet/
11 https://ruckscience.com/blogs/learn/the-all-blacks-world-cup-winning-diet
13 https://www.ncbi.nlm.nih.gov/pubmed/25502434
14 http://prototypenutrition.com/ketocana.html
15 http://www.nytimes.com/2016/09/13/well/eat/how-the-sugar-industry-shifted-blame-to-fat.html
16 http://www.webmd.com/cholesterol-management/ldl-cholesterol-the-bad-cholesterol
17 http://ajcn.nutrition.org/content/90/1/23.abstract
18 https://ruckscience.com/products/bcaa-rugby-supplement
19 http://www.freedieting.com/tools/calorie_calculator.htm
20 https://ruckscience.com/products/rugby-whey-protein
21 https://blogs.scientificamerican.com/mind-guest-blog/the-fat-fueled-brain-unnatural-or-advantageous/
23 https://www.ncbi.nlm.nih.gov/pubmed/17403035
24 http://newsroom.ucla.edu/releases/this-is-your-brain-on-sugar-ucla-233992
25 http://www.drwhitaker.com/higher-blood-sugar-levels-linked-with-cognitive-impairment/
28 http://www.prymd.com/blog/the-ketogenic-diet-and-mental-performance/
29 http://sock-doc.com/ketogenic-diet-for-athletes/
30 http://eatingacademy.com/how-a-low-carb-diet-affected-my-athletic-performance
31 http://firstendurance.com/modified-ketogenic-diet-for-endurance-athletes/
32 https://ruckscience.com/blogs/learn/how-to-lean-out-for-rugby-season
34 https://www.muscleandstrength.com/expert-guides/keto-diet
35 https://ruckscience.com/blogs/learn/how-to-eat-right-at-rugby-7s-tournaments
36 https://ruckscience.com/blogs/learn/transitioning-from-15s-to-rugby-7s
37 https://ruckscience.com/blogs/learn/rugby-day-nutrition-guide-carbohydrate-adjusted
38 https://ruckscience.com/blogs/learn/what-rugby-players-should-eat-at-chipotle
40 https://ruckscience.com/blogs/learn/how-beets-can-benefit-rugby-players
41 https://ruckscience.com/products/rugby-pre-workout
42 http://prototypenutrition.com/ketocana.html
Performance supplements designed to help rugby
players perform, recover and live better.
Ruck Science, LLC

2720 Bee Caves Rd, Austin, TX, 78746
ruckscience.com | get@ruckscience.com

Keto4Rugby: A Modified Ketogenic Diet For Active Rugby Players

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Keto4Rugby: A Modified Ketogenic Diet For Active Rugby Players

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NUTRITION FOR RUGBY

LOW CARB, KETOSIS & RUGBY PERFORMANCE

STANDARD KETOGENIC DIET RATIOS

THE BRAIN GAME

7 Day KETO MEAL PLAN

GOING THE EXTRA MILE

In particular, Keto4Rugby focuses on the how a modified ketogenic diet can

Can I follow a ketogenic diet during rugby season?

Absolutely! This might serve as a bit of a shock being

The Ketogenic diet is incredibly effective at lowering your body’s dependence

There is significant evidence to suggest that sugar is more addictive than

Between 0.5-1.5 mmol/L is light nutritional ketosis. You’ll be getting a good

Around 1.5 – 3 mmol/L is what’s called optimal ketosis and is

You’ll typically find unhealthy fat in:

Pre packaged microwaveable food

Food sources rich in omega 3 and 6 include:

RUGBY SHORTS WITH POCKETS

The world’s most comfortable rugby shorts, with deep, strong

What’s very important to remember when using protein supplements is that

Total Calories = 85% fat + 10% protein + 5% net carbohydrates

Your reaction to this is probably one of two things:.

- Improve brain function and cognition

Stop eating fruit

SUGAR + YOUR BRAIN

Cognitive function fluctuates with BGC

Transitioning to a keto-adapted diet will reduce your brain’s reliance on blood

Sample all 5 of our custom

and keep this awesome

carrying stack by blender bottle.

Use code KETO2 and it’s just $19.

Pre: HR 104, VO2 1,630ML / min

60% peak VO2

Pre: 95% glycogen (5% fat dependant)

Pre: VO2 3,100 ML /min

Pre: VO2 4,960 ML / min

As we’ve discussed previously; rugby contains a heavy aerobic element.

Monday - gym training

2226 180g 33g 107g

BEFORE GYM TRAINING

AFTER GYM TRAINING

2430 172g 34g 119g

2558 171g 42g 122g

BEFORE GYM TRAINING

AFTER GYM TRAINING

2291 190g 44g 110g

2362 198g 28g 118g

2492 172g 50g 120g

2207 190g 29g 108g

Our goal is to sponsor every rugby club on the planet.

Register for our sponsorship program and your club

will get 10% of every order you make.

FATS & OILS

Heavy Whipping Cream

NUTS & SEEDS

Macadamias, walnuts and almonds (lower in carbs)

4 whole boiled eggs

Some of the following “tactics” can be employed to help maximise performance

In the same way as fast-acting carbs taken immediately pre-workout serve as

Purely on the “refeed” days; simply adhere to the following guidelines:

Before rugby only

Intermittent fasting gets a bad wrap in a lot of circles because it is applied

Some of the potential benefits of IMF include;