As a rugby player, your body has some very specific supplemental needs. And meeting these needs can help improve your training sessions and game-day performance, taking you to higher levels both personally and within your career as a player.

What supplements should you consider as part of your training routine? Here are three of the best:

• A Multivitamin. Whether you play rugby or any other physical sport, taking a daily multivitamin increases the likelihood that you will meet all of your vitamin and mineral needs to keep your body running optimally. Just be sure to pick one that has as close to 100 percent of the recommended daily allowances as possible so that you don’t get more than your body requires.

• Creatine. Taking creatine can help you add to your body weight in a healthy way. In addition, this supplement can also boost your performance and your strength. You don’t want to take it all of the time though, so consider cycling one month on and one month off for the greatest effects.

• Glucosamine. Known for its assistance with repairing joints, glucosamine is a must for rugby players—especially the ones who are advancing in age—as it can help reduce the aches and pains you feel after trainings and games.

Consuming protein shakes after a grueling training session or game is another great way to help your muscles recover via supplementation. They also supply you with the energy you need after expending all of yours, leaving you feeling more refreshed after drinking them.

Just be sure that whatever supplementation you choose doesn’t contain any of the banned substances as dictated by the World Anti-Doping Agency (WADA). They have created The Prohibited List for 2015, so you might want to check it out to ensure that all of your supplements are safe to consume.