MEAL PLANS

FOR RUGBY PLAYERS

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Beef Ragu with Spinach & Parmesan
627 Kcal
41g Protein
use by 6 days
Beef Ragu with Spinach & Parmesan
Beef Ragu with Spinach & Parmesan
Beef Ragu with Spinach & Parmesan
627 Kcal
41g Protein
use by 6 days

Beef mince slow cooked in a rich tomato sauce, with pasta, wilted spinach & parmesan.

Ingredients

Minced Beef, Pasta (Wheat), Chopped Tomatoes, Spinach, Tomato Puree, Onion, Carrot, Grana Padano Cheese (Milk), Olive Oil, Beef Stock, Garlic, Dried Basil, Dried Oregano, Sea Salt, Black Pepper

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This product may also contain traces of Eggs, Celery, Mustard, Soya, Sulphites, Wheat. This meal is manufactured in a facility that contains NUTS.

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

440g Weight | 627 Kcal | 41g Protein | 59g Carb | 24g Fat | 9.3g Saturated Fat | 7g Fibre | 1.6g Salt | 7.8g Sugar

Cooking Instructions

Microwave: Remove sleeve and peel back corner o film lid. Heat on full power 2 ½ to 3 mins. Leave to stand for 1 min.

Oven: Preheat oven to 180 degrees. Remove sleeve and peel back a corner of the film lid and heat for 20-25 mins. Stand for 1 min.

Hob: Preheat a lightly oiled pan. Decant meal onto pan and heat for 8-10 mins until hot throughout.

Thai Coconut Chicken Curry & Jasmine Rice
622 Kcal
46g Protein
use by 6 days
Thai Coconut Chicken Curry & Jasmine Rice
Thai Coconut Chicken Curry & Jasmine Rice
Thai Coconut Chicken Curry & Jasmine Rice
622 Kcal
46g Protein
use by 6 days

Chicken thigh cooked in an aromatic Thai coconut curry sauce, with white rice and roasted peppers.

Ingredients

Rice, Chicken, Red Peppers, Coconut Milk, Water, Onions, Vegetable Stock Cube, Turmeric, Garlic, Red Chilli Peppers, Coriander, Cumin Seeds, Olive Oil, Salt, Black Pepper

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This meal is manufactured in a facility that handles NUTS.

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

500g Weight | 622 Kcal | 46g Protein | 57g Carb | 22g Fat | 13g Saturated Fat | 5.6g Fibre | 2.1g Salt | 7.3g Sugar

Cooking Instructions

Microwave: Remove sleeve and peel back corner of film lid. Heat on full power 2 ½ to 3 mins. Leave to stand for 1 min.

Oven: Preheat oven to 180 degrees. Remove sleeve and peel back a corner of the film lid and heat for 20-25 mins. Stand for 1 min.

Hob: Preheat a lightly oiled pan. Decant meal onto pan and heat for 8-10 mins until hot throughout.

Chicken Pesto Pasta with Rocket & Parmesan
598 Kcal
60g Protein
use by 6 days
Chicken Pesto Pasta with Rocket & Parmesan
Chicken Pesto Pasta with Rocket & Parmesan
Chicken Pesto Pasta with Rocket & Parmesan
598 Kcal
60g Protein
use by 6 days

Herb roasted chicken breast with pesto dressed pasta, spinach, rocket and parmesan

Ingredients

Pasta (Wheat), Chicken Breast, Spinach, Rocket, Basil, Olive Oil, Parmesan (Milk), Salt, Mixed Herbs, Black Pepper, Oregano, Parsley

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This product may also contain traces of Eggs

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

386g Weight | 598 Kcal | 60g Protein | 55g Carb | 14g Fat | 3.6g Saturated Fat | 5.5g Fibre | 1.5g Salt | 2.3g Sugar

Cooking Instructions

Remove any sauce pots before heating and see label for instructions. 

Microwave: Remove sleeve and peel back corner of film lid. Heat on full power 2 ½ to 3 mins. Leave to stand for 1 min.

Oven: Preheat oven to 180 degrees. Remove sleeve and peel back a corner of the film lid and heat for 20-25 mins. Stand for 1 min.

Hob: Preheat a lightly oiled pan. Decant meal onto pan and heat for 8-10 mins until hot throughout.

Chicken Katsu Curry with Jasmine Rice & Edamame
606 Kcal
59g Protein
use by 5 days
Chicken Katsu Curry with Jasmine Rice & Edamame
Chicken Katsu Curry with Jasmine Rice & Edamame
Chicken Katsu Curry with Jasmine Rice & Edamame
606 Kcal
59g Protein
use by 5 days

Chicken breast coated in panko breadcrumbs, with katsu curry sauce, Jasmine rice and edamame beans.

Ingredients

Jasmine Rice, Chicken, Edamame Beans (Soya), Katsu Curry Sauce, Panko Breadcrumbs (Wheat), Eggs, Flour (Wheat), Salt, Black Pepper, Sesame Seeds, Olive Oil, Coriander

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This meal is manufactured in a facility that handles NUTS.

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

446g Weight | 606 Kcal | 59g Protein | 64g Carb | 11g Fat | 2.8g Saturated Fat | Fibre 5.9g | 1.7g Salt | 3.6g Sugar

Cooking Instructions

Remove sauce pot before heating.

Microwave: Remove sleeve and peel back corner of film lid. Heat on full power for 2 mins. Take meal out, peel back film lid and pour sauce over meal. Heat for a further 1 min. Leave to stand for 1 min. 

Oven: Preheat oven to 180 degrees. Remove sleeve and peel back a corner of the film lid and heat for 20-25 mins. Peel back film lid and pour over sauce 1 min before taking out. Stand for 1 min.

Greek Chicken Tabbouleh with Tzatziki
779 Kcal
57g Protein
use by 5 days
Greek Chicken Tabbouleh with Tzatziki
Greek Chicken Tabbouleh with Tzatziki
Greek Chicken Tabbouleh with Tzatziki
779 Kcal
57g Protein
use by 5 days

Chicken breast marinated in Greek spices with Mediterranean bulgar wheat and tzatziki dip

Ingredients

Bulgar Wheat (Wheat), Chicken, Mixed Peppers, Onion, Parsley, Semi Dry Tomatoes, Tzatziki (Milk, Sulphites), Lemon Juice, Olive Oil, Salt, Black Pepper

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This product is manufactured in a facility that handles NUTS.

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

437g Weight | 779 Kcal | 57g Protein | 62g Carb | 32g Fat | 6g Saturated Fat | 8g Fibre | 3.6g Salt | 8.5g Sugar

Cooking Instructions

Enjoy cold.

Philly Cheese Steak with Chips & Roasted veg
579 Kcal
53g Protein
use by 6 days
Philly Cheese Steak with Chips & Roasted veg
Philly Cheese Steak with Chips & Roasted veg
Philly Cheese Steak with Chips & Roasted veg
579 Kcal
53g Protein
use by 6 days

Tender steak strips served with seasoned chips. Roasted onions, peppers and mushrooms topped with mozzarella.

Ingredients

Potatoes, Beef, Mushrooms, Mixed Bell Peppers, Onions, Mozzarella (Milk), Water, Olive Oil, Sea Salt, Black Pepper, Onion Powder, Garlic, Gluten-Free Beef Bouillon, Dried Mixed Herbs, Garlic Purée

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This meal is manufactured in a facility that handles NUTS.

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

490g Weight | 579 Kcal | 53g Protein | 34g Carb | 25g Fat | 11g Saturated Fat | 6.5g Fibre | 2.3g Salt | 6.7g Sugar

Cooking Instructions

Remove any sauce pots before heating and see label for instructions.

Microwave: Remove sleeve and peel back corner of film lid. Heat on full power 2 ½ to 3 mins. Leave to stand for 1 min.

Oven: Preheat oven to 180 degrees. Remove sleeve and peel back a corner of the film lid and heat for 20-25 mins. Stand for 1 min.

Hunters BBQ Chicken Pasta with Spinach, Bacon & Mozzarella
654 Kcal
58g Protein
use by 6 days
Hunters BBQ Chicken Pasta with Spinach, Bacon & Mozzarella
Hunters BBQ Chicken Pasta with Spinach, Bacon & Mozzarella
Hunters BBQ Chicken Pasta with Spinach, Bacon & Mozzarella
654 Kcal
58g Protein
use by 6 days

Roasted chicken thigh with BBQ sauce, pasta and spinach, topped with smoked bacon and mozzarella 

Ingredients

Pasta (Wheat), Chicken Thigh, Tomato Passata, Water, Spinach, Smoked Bacon, Mozzarella (Milk), Tomato Puree, Mixed Herbs, Apple Cider Vinegar, Dijon Mustard (Sulphites), Garlic, Paprika, Olive Oil, Red Onion, Sea Salt, Black Pepper

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This meal is manufactured in a facility that handles NUTS.

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

480g Weight | 687 Kcal | 58g Protein | 65g Carb | 20g Fat | 6.8g Saturated Fat | 6.6g Fibre | 2.9g Salt | 13g Sugar

Cooking Instructions

Remove any sauce pots before heating and see label for instructions. 

Microwave: Remove sleeve and peel back corner of film lid. Heat on full power 2 ½ to 3 mins. Leave to stand for 1 min.

Oven: Preheat oven to 180 degrees. Remove sleeve and peel back a corner of the film lid and heat for 20-25 mins. Stand for 1 min.

Peri Chicken with Lemon & Herb Rice, Chilli Minted Peas & Peri Dip
578 Kcal
54g Protein
use by 6 days
Peri Chicken with Lemon & Herb Rice, Chilli Minted Peas & Peri Dip
Peri Chicken with Lemon & Herb Rice, Chilli Minted Peas & Peri Dip
Peri Chicken with Lemon & Herb Rice, Chilli Minted Peas & Peri Dip
578 Kcal
54g Protein
use by 6 days

Peri glazed chicken breast with lemon and herb rice, chilli minted peas and served with a peri dip

Ingredients

Chicken Breast, Basmati Rice, Peas, Light Mayonnaise (Egg), Piri Piri Hot Sauce, Peri Peri Glaze, Dried Mint, Peri Seasoning, Chilli Flakes, Lemon Juice, Dried Mixed Herbs, Sea Salt, Black Pepper

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This meal is manufactured in a facility that handles NUTS.

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

432g Weight | 578 Kcal | 54g Protein | 52g Carb | 16g Fat | 2.3g Saturated Fat | 7.2g Fibre | 1.6g Salt | 6.2g Sugar

Cooking Instructions

Remove any sauce pots before heating and see label for instructions.

Microwave: Remove sleeve and peel back corner of film lid. Heat on full power 2 ½ to 3 mins. Leave to stand for 1 min.

Oven: Preheat oven to 180 degrees. Remove sleeve and peel back a corner of the film lid and heat for 20-25 mins. Stand for 1 min.

Honey & Rosemary Salmon with Sweet Potato, Cabbage & Bacon
610 Kcal
37g Protein
use by 4 days
Honey & Rosemary Salmon with Sweet Potato, Cabbage & Bacon
Honey & Rosemary Salmon with Sweet Potato, Cabbage & Bacon
Honey & Rosemary Salmon with Sweet Potato, Cabbage & Bacon
610 Kcal
37g Protein
use by 4 days

Salmon fillet roasted in honey & rosemary with sweet potato, cabbage and bacon 

Ingredients

Sweet Potato, Salmon (Fish), Cabbage, Bacon Lardons, Olive Oil, Sea Salt, Black Pepper, Onion Powder, Garlic, Dried Mixed Herbs, White Wine Vinegar, Wholegrain Mustard, Honey, Garlic Purée, Lemon Juice, Rosemary, Dried Thyme

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This product may also contain traces of Sulphites. This meal is manufactured in a facility that handles NUTS.

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

385g Weight | 610 Kcal | 37g Protein | 50g Carb | 26g Fat | 6g Saturated Fat | 12g Fibre | 2.1g Salt | 28g Sugar

Cooking Instructions

Remove any sauce pots before heating and see label for instructions.

Microwave: Remove sleeve and peel back corner of film lid. Heat on full power 2 ½ to 3 mins. Leave to stand for 1 min.

Oven: Preheat oven to 180 degrees. Remove sleeve and peel back a corner of the film lid and heat for 20-25 mins. Stand for 1 min.

African Beef and Peanut Stew with Brown Rice & Spinach
661 Kcal
54g Protein
use by 6 days
African Beef and Peanut Stew with Brown Rice & Spinach
African Beef and Peanut Stew with Brown Rice & Spinach
African Beef and Peanut Stew with Brown Rice & Spinach
661 Kcal
54g Protein
use by 6 days

Slow-cooked beef in a spiced tomato and peanut stew, with brown rice & spinach

Ingredients

Beef, Brown Rice, Sweet Potato, Spinach, Chopped Tomatoes, Peanut Butter, Tomato Puree, Gluten-free Bouillon Paste, Peanuts (Nuts), Paprika, Onions, Garlic, Cumin, Cayenne Pepper, Coriander, Salt, Black Pepper

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This meal is manufactured in a facility that handles NUTS.

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

443g Weight | 661Kcal | 54g Protein | 51g Carb | 25g Fat | 8.7g Saturated Fat | 7.1g Fibre | 2.2g Salt | 8.6g Sugar

Cooking Instructions

Microwave: Remove sleeve and peel back corner of film lid. Heat on full power 2 ½ to 3 mins. Leave to stand for 1 min.

Oven: Preheat oven to 180 degrees. Remove sleeve and peel back a corner of the film lid and heat for 20-25 mins. Stand for 1 min.

Hob: Preheat a lightly oiled pan. Decant meal onto pan and heat for 8-10 mins until hot throughout.

Salmon Pesto Pasta with Rocket & Sundried Tomatoes
617 Kcal
33g Protein
use by 4 days
Salmon Pesto Pasta with Rocket & Sundried Tomatoes
Salmon Pesto Pasta with Rocket & Sundried Tomatoes
Salmon Pesto Pasta with Rocket & Sundried Tomatoes
617 Kcal
33g Protein
use by 4 days

Salmon fillet with pesto dressed pasta, spinach and rocket & sundried tomatoes

Ingredients

Penne Pasta (Wheat), Salmon (Fish), Spinach, Rocket, Basil, Olive Oil, Sundried Tomatoes, Salt, Black Pepper, Mixed Herbs, Oregano, Parsley

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This product may also contain traces of Eggs. This meal is manufactured in a facility that handles NUTS.

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

366g Weight | 579 Kcal | 37g Protein | 55g Carb | 22g Fat | 3.2g Saturated Fat | 5.5g Fibre | 1.3g Salt | 2.3g Sugar

Cooking Instructions

Enjoy hot or cold.

Microwave: Remove sleeve and peel back corner of film lid. Heat on full power 2 ½ to 3 mins. Leave to stand for 1 min.

Oven: Preheat oven to 180 degrees. Remove sleeve and peel back a corner of the film lid and heat for 20-25 mins. Stand for 1 min.

Hob: Preheat a lightly oiled pan. Decant meal onto pan and heat for 8-10 mins until hot throughout.

Falafel with Mediterranean Bulgar Wheat & Coconut Slaw
779 Kcal
22g Protein
use by 5 days
Falafel with Mediterranean Bulgar Wheat & Coconut Slaw
Falafel with Mediterranean Bulgar Wheat & Coconut Slaw
Falafel with Mediterranean Bulgar Wheat & Coconut Slaw
779 Kcal
22g Protein
use by 5 days

Falafel with Mediterranean Bulgar Wheat, spinach and coconut slaw.

Ingredients

Bulgar Wheat (Wheat), Falafel (Wheat), Spinach, Chickpeas, Coconut Milk Yogurt, Red Cabbage, Onions, Carrots, Cayenne Pepper, Cumin Seeds, Garlic, Dried Mixed Herbs, Olive Oil, Salt, Black Pepper, Vegetable Stock Cube

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This meal is manufactured in a facility that handles NUTS.

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

434g Weight | 779 Kcal | 22g Protein | 83g Carb | 36g Fat | 5g Saturated Fat | 17g Fibre | 3.6g Salt | 9.9g Sugar

Cooking Instructions

Remove any sauce pots before heating and see label for instructions. 

Microwave: Remove sleeve and peel back corner of film lid. Heat on full power 2 ½ to 3 mins. Leave to stand for 1 min.

Oven: Preheat oven to 180 degrees. Remove sleeve and peel back a corner of the film lid and heat for 20-25 mins. Stand for 1 min.

Hob: Preheat a lightly oiled pan. Decant meal onto pan and heat for 8-10 mins until hot throughout.

Thai Coconut Chicken Curry with Jasmine Rice
622 Kcal
46g Protein
use by 6 days
Thai Coconut Chicken Curry with Jasmine Rice
Thai Coconut Chicken Curry with Jasmine Rice
Thai Coconut Chicken Curry with Jasmine Rice
622 Kcal
46g Protein
use by 6 days

Chicken breast cooked in an aromatic Thai coconut curry sauce, with white rice and roasted peppers.

Ingredients

Rice, Chicken Breast, Red Peppers, Coconut Milk, Water, Onions, Vegetable Stock Cube, Turmeric, Garlic, Red Chilli Peppers, Coriander, Cumin Seeds, Olive Oil, Salt, Black Pepper

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This meal is manufactured in a facility that handles NUTS.

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

500g Weight | 622 Kcal | 46g Protein | 57g Carb | 22g Fat | 13g Saturated Fat | 5.6g Fibre | 2.1g Salt | 7.3g Sugar

Cooking Instructions

Microwave: Remove sleeve and peel back corner of film lid. Heat on full power 2 ½ to 3 mins. Leave to stand for 1 min.

Oven: Preheat oven to 180 degrees. Remove sleeve and peel back a corner of the film lid and heat for 20-25 mins. Stand for 1 min.

Hob: Preheat a lightly oiled pan. Decant meal onto pan and heat for 8-10 mins until hot throughout.

Customised Rugby Diet Programmes from FuelHub

Ditch the pre-game panic and post-ruck slump. FuelHub delivers fresh, chef-crafted meals tailored for rugby players. Our nutritionist-designed recipes are packed with science-backed nutrients to optimise your performance. Enjoy balanced macros, incredible taste, and the convenience of quick meals.

VIEW RUGBY MENUS

Effortless High Performance

Maximise your performance without the mealtime hassle. FuelHub provides premium, pre-made meals designed to fuel your rugby journey. Recover faster, train harder, and let us handle the nutrition.

Science-Backed Nutrition

Fuel your potential with our nutritionist-designed meals. Packed with power-packed ingredients and cooked in healthy olive oil, every bite contributes to explosive energy on the pitch and rapid muscle recovery. No artificial additives, just pure, performance-enhancing nutrition.

Tailored to You

Your rugby journey is unique, and so is your nutrition. FuelHub's flexible meal plans let you choose the perfect balance of protein, carbs, and calories to support your goals. With options for gluten-free and dairy-free diets, we've got you covered.

WE FUEL THE ELITE

England Rugby
Warrington Wolves
Salford Red Devils
Harlequins RFU
Catalans Dragons
London Scottish

FuelHub x Warrington Wolves partnership

FuelHub have fuelled Warrington Wolves since 2019 and have been Official Partners with the Super League club for the last two seasons.

Our high protein, carb-loaded meals have powered Warrington to 1 Challenge Cup and 2 Challenge Cup Final appearances, and they are one of the favourites to lift the Super League trophy as we approach the latter stage of the 2024 season.

"FuelHub plays a crucial role in ensuring my team has the right energy and nutrition that they need to consistently perform week after week. James, Michelle and the entire FuelHub team are fantastic people to work with and their support makes a massive difference."

Sam Burgess - Warrington Wolves head coach

RUGBY MENU HIGHLIGHTS

CHOOSE FROM 35 MEALS EVERY WEEK PLUS BREAKFASTS, PROTEIN SNACKS AND DESSERTS

Beef Ragu with Spinach & Parmesan
627 Kcal
41g Protein
use by 6 days
Beef Ragu with Spinach & Parmesan
Beef Ragu with Spinach & Parmesan
Beef Ragu with Spinach & Parmesan
627 Kcal
41g Protein
use by 6 days

Beef mince slow cooked in a rich tomato sauce, with pasta, wilted spinach & parmesan.

Ingredients

Minced Beef, Pasta (Wheat), Chopped Tomatoes, Spinach, Tomato Puree, Onion, Carrot, Grana Padano Cheese (Milk), Olive Oil, Beef Stock, Garlic, Dried Basil, Dried Oregano, Sea Salt, Black Pepper

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This product may also contain traces of Eggs, Celery, Mustard, Soya, Sulphites, Wheat. This meal is manufactured in a facility that contains NUTS.

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

440g Weight | 627 Kcal | 41g Protein | 59g Carb | 24g Fat | 9.3g Saturated Fat | 7g Fibre | 1.6g Salt | 7.8g Sugar

Cooking Instructions

Microwave: Remove sleeve and peel back corner o film lid. Heat on full power 2 ½ to 3 mins. Leave to stand for 1 min.

Oven: Preheat oven to 180 degrees. Remove sleeve and peel back a corner of the film lid and heat for 20-25 mins. Stand for 1 min.

Hob: Preheat a lightly oiled pan. Decant meal onto pan and heat for 8-10 mins until hot throughout.

Thai Coconut Chicken Curry & Jasmine Rice
622 Kcal
46g Protein
use by 6 days
Thai Coconut Chicken Curry & Jasmine Rice
Thai Coconut Chicken Curry & Jasmine Rice
Thai Coconut Chicken Curry & Jasmine Rice
622 Kcal
46g Protein
use by 6 days

Chicken thigh cooked in an aromatic Thai coconut curry sauce, with white rice and roasted peppers.

Ingredients

Rice, Chicken, Red Peppers, Coconut Milk, Water, Onions, Vegetable Stock Cube, Turmeric, Garlic, Red Chilli Peppers, Coriander, Cumin Seeds, Olive Oil, Salt, Black Pepper

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This meal is manufactured in a facility that handles NUTS.

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

500g Weight | 622 Kcal | 46g Protein | 57g Carb | 22g Fat | 13g Saturated Fat | 5.6g Fibre | 2.1g Salt | 7.3g Sugar

Cooking Instructions

Microwave: Remove sleeve and peel back corner of film lid. Heat on full power 2 ½ to 3 mins. Leave to stand for 1 min.

Oven: Preheat oven to 180 degrees. Remove sleeve and peel back a corner of the film lid and heat for 20-25 mins. Stand for 1 min.

Hob: Preheat a lightly oiled pan. Decant meal onto pan and heat for 8-10 mins until hot throughout.

Chicken Pesto Pasta with Rocket & Parmesan
598 Kcal
60g Protein
use by 6 days
Chicken Pesto Pasta with Rocket & Parmesan
Chicken Pesto Pasta with Rocket & Parmesan
Chicken Pesto Pasta with Rocket & Parmesan
598 Kcal
60g Protein
use by 6 days

Herb roasted chicken breast with pesto dressed pasta, spinach, rocket and parmesan

Ingredients

Pasta (Wheat), Chicken Breast, Spinach, Rocket, Basil, Olive Oil, Parmesan (Milk), Salt, Mixed Herbs, Black Pepper, Oregano, Parsley

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This product may also contain traces of Eggs

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

386g Weight | 598 Kcal | 60g Protein | 55g Carb | 14g Fat | 3.6g Saturated Fat | 5.5g Fibre | 1.5g Salt | 2.3g Sugar

Cooking Instructions

Remove any sauce pots before heating and see label for instructions. 

Microwave: Remove sleeve and peel back corner of film lid. Heat on full power 2 ½ to 3 mins. Leave to stand for 1 min.

Oven: Preheat oven to 180 degrees. Remove sleeve and peel back a corner of the film lid and heat for 20-25 mins. Stand for 1 min.

Hob: Preheat a lightly oiled pan. Decant meal onto pan and heat for 8-10 mins until hot throughout.

Chicken Katsu Curry with Jasmine Rice & Edamame
606 Kcal
59g Protein
use by 5 days
Chicken Katsu Curry with Jasmine Rice & Edamame
Chicken Katsu Curry with Jasmine Rice & Edamame
Chicken Katsu Curry with Jasmine Rice & Edamame
606 Kcal
59g Protein
use by 5 days

Chicken breast coated in panko breadcrumbs, with katsu curry sauce, Jasmine rice and edamame beans.

Ingredients

Jasmine Rice, Chicken, Edamame Beans (Soya), Katsu Curry Sauce, Panko Breadcrumbs (Wheat), Eggs, Flour (Wheat), Salt, Black Pepper, Sesame Seeds, Olive Oil, Coriander

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This meal is manufactured in a facility that handles NUTS.

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

446g Weight | 606 Kcal | 59g Protein | 64g Carb | 11g Fat | 2.8g Saturated Fat | Fibre 5.9g | 1.7g Salt | 3.6g Sugar

Cooking Instructions

Remove sauce pot before heating.

Microwave: Remove sleeve and peel back corner of film lid. Heat on full power for 2 mins. Take meal out, peel back film lid and pour sauce over meal. Heat for a further 1 min. Leave to stand for 1 min. 

Oven: Preheat oven to 180 degrees. Remove sleeve and peel back a corner of the film lid and heat for 20-25 mins. Peel back film lid and pour over sauce 1 min before taking out. Stand for 1 min.

Greek Chicken Tabbouleh with Tzatziki
779 Kcal
57g Protein
use by 5 days
Greek Chicken Tabbouleh with Tzatziki
Greek Chicken Tabbouleh with Tzatziki
Greek Chicken Tabbouleh with Tzatziki
779 Kcal
57g Protein
use by 5 days

Chicken breast marinated in Greek spices with Mediterranean bulgar wheat and tzatziki dip

Ingredients

Bulgar Wheat (Wheat), Chicken, Mixed Peppers, Onion, Parsley, Semi Dry Tomatoes, Tzatziki (Milk, Sulphites), Lemon Juice, Olive Oil, Salt, Black Pepper

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This product is manufactured in a facility that handles NUTS.

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

437g Weight | 779 Kcal | 57g Protein | 62g Carb | 32g Fat | 6g Saturated Fat | 8g Fibre | 3.6g Salt | 8.5g Sugar

Cooking Instructions

Enjoy cold.

Philly Cheese Steak with Chips & Roasted veg
579 Kcal
53g Protein
use by 6 days
Philly Cheese Steak with Chips & Roasted veg
Philly Cheese Steak with Chips & Roasted veg
Philly Cheese Steak with Chips & Roasted veg
579 Kcal
53g Protein
use by 6 days

Tender steak strips served with seasoned chips. Roasted onions, peppers and mushrooms topped with mozzarella.

Ingredients

Potatoes, Beef, Mushrooms, Mixed Bell Peppers, Onions, Mozzarella (Milk), Water, Olive Oil, Sea Salt, Black Pepper, Onion Powder, Garlic, Gluten-Free Beef Bouillon, Dried Mixed Herbs, Garlic Purée

Allergens

ALLERGY ADVICE: For allergens, see ingredients in Bold. This meal is manufactured in a facility that handles NUTS.

Allergens Statement

Menu items may contain or come into contact with common allergens including wheat, eggs, nuts, soya, sulphites and shellfish.

Nutritional Info

490g Weight | 579 Kcal | 53g Protein | 34g Carb | 25g Fat | 11g Saturated Fat | 6.5g Fibre | 2.3g Salt | 6.7g Sugar

Cooking Instructions

Remove any sauce pots before heating and see label for instructions.

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What Nutrients are Essential for a Rugby Player's Diet?

In the competitive world of rugby, every scrum, tackle, and try hinges on raw power, explosive speed, and relentless endurance. Nutrition is the foundation for building a winning team.

Whether you're a young prop finding your feet or a seasoned full-back, what you eat is the secret weapon in your arsenal.

So, what does a rugby player need to eat to dominate the game? Let's break down the essential nutrients that will power your performance.

"Elite athletes need elite fuel. Their bodies demand more, so they need more. That's why we created FuelHub: athlete-approved meals tailored to your sport for peak performance."

Edward Mather
FuelHub's in-house Performance Nutritionist
SENr, MSc, UKAD, ISAK
FuelHub

Macronutrients

Rugby is a game of explosive power, relentless stamina, and rapid recovery. To fuel right, you need the right mix of macronutrients.

CARBS: The primary source of energy for rugby players. Carbohydrates provide the fuel needed for high-intensity bursts of power and sustained endurance. The amount of carbohydrates you need varies based on the intensity and duration of your training, but generally, you should aim for a moderate to high intake. Sources of  carbohydrates include whole grains like brown rice and quinoa, pasta, bread, fruits, and vegetables.

PROTEIN:  During games, rugby players will often experience exercise-induced muscle damage, as well as collision-induced muscle damage. This means the protein requirements are a lot greater to cope with the physical demands. Rugby players should aim to consume between 1.8-2.5g/kg of body mass per day. Protein intake should be evenly distributed throughout the day through food sources such as meat, fish, eggs, dairy products and legumes.

FATS: Healthy fats are crucial for sustained energy, supporting hormone production, and aiding in the absorption of vitamins. It's important to aim for a moderate intake of these fats to reap their benefits fully. Excellent sources include avocados, nuts, seeds, olive oil, and fatty fish. Incorporating these into your diet helps maintain overall bone and joint health and supports optimal performance, especially during intense sports like rugby.

Micronutrients

Although macronutrients supply the majority of energy, micronutrients serve an essential supportive function:

IRON: Iron is really important for carrying oxygen to your muscles. If your iron levels are low, you might feel more tired and fatigued. To make sure you're getting enough iron, try eating foods like red meats, poultry, fish, beans, and fortified cereals. And if you're vegetarian, combining iron-rich plant foods with Vitamin C can help your body absorb iron better.

ZINC: Zinc plays a big role in immune function and protein synthesis, helping your muscles recover, and making sure your body can use protein effectively. If you don't get enough zinc, it could weaken your immune system and slow down your recovery process. You can find zinc in foods like meat, shellfish, legumes, seeds, and nuts, so try to include these in your diet to keep your zinc levels up.

SODIUM: Just a 2% loss of body water is enough to negatively impair performance. Therefore, it is crucial players are remaining optimally hydrated. Sodium is an electrolyte that aids in fluid retention. Players will lose sodium and body water during games via sweat, so replacing the sodium that is lost will be beneficial for cognitive and physical performance. 

VITAMIN C: Claimed to reduce exercise-induced free radical production thus reducing muscle soreness and attenuating the loss of muscle function. This vitamin provides vital in supporting the immune system, reducing infection duration and plays a role in collagen synthesis - crucial for joint health.

Rugby is a game of explosive power, relentless stamina, and rapid recovery. To fuel right, you need the right mix of macronutrients.

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FAQs

Do Rugby Players Need More Protein?

Rugby is a physical game which includes a lot of high-speed collisions. So not only will players experience exercise-induced muscle damage, but also collision-induced muscle damage. Therefore, protein intake is essential to support recovery and repair from training and gameplay. It also supports gains in muscle mass, which will aid strength and power on the pitch. Protein requirements in rugby players will be higher than the general population, with research suggesting 1.8-2.5g of protein per kg of body mass per day is needed. This should be evenly distributed throughout the day and can be achieved with a protein rich meal / snack every 3-4 hours. FuelHub Protein pots can be a great addition to a rugby player’s diet to help achieve their daily protein goal.

Hydration Requirements for Rugby Players?

During rugby training and games, core temperatures can increase drastically. To cope with this, our bodies lose heat through evaporation of sweat. This can result in dehydration. Therefore, rugby players need consume plenty of fluids pre, during and post sessions to avoid impaired performance. Sweat also contains electrolytes, so replacing these is critical in maintaining optimal hydration and preventing muscle cramps.

How To Fuel Rugby Performance?

We know that carbohydrates are the primary fuel source for high intensity exercise and rugby. So, daily carbohydrate intake should be periodised in line with the differing demands of each day. For example, carbohydrate intake should be higher on a heavy training day / match day than on a rest day. This will ensure players are optimally fuelled for the demands of each session / game, whilst maintaining optimal body composition. Good fuelling meals include our Sweet Chilli Chicken Burrito and our Fajita wrap.
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