James Morehen: Feeding the Giants of Rugby

In the heart of England Rugby’s training center, the air is thick with the savory aroma of grilled chicken and the rich scent of sweet potatoes, a stark contrast to the grueling sweat and muscle of the players preparing to put their bodies on the line. Amongst the clang of weights and the laughter echoing off the walls, Dr. James Morehen, the team’s nutrition advisor, stands at the helm of culinary strategy. Here, he caters to a diverse group of athletes, ranging in weight from 75kg to a whopping 135kg—a peculiar phenomenon in team sports where the norm is often a more homogeneous physique.

Rugby: A Unique Nutritional Challenge

Working in tandem with Thomas Kirby, the head chef for England Rugby, Morehen has honed the art of high-volume meal preparation. “On match days, these athletes can burn through about 6,000 to 7,000 calories,” says Morehen, a former athlete himself. “Recovery days still see them consuming 3,000 calories or more. This is beyond what regular folks think about when it comes to nutrition.”

This challenge leaves the average gym-goer wondering: what secrets lie behind the eating habits of these modern-day gladiators? Morehen explains that anyone aspiring to build muscle would do well to emulate the dietary regimen of an elite rugby player. “Eat like a king if you want to build like a king,” he insists.

Why You Should Up Your Protein Intake

The conversation inevitably circles back to protein. Current guidelines set forth by the World Health Organization recommend 0.8g of protein per kilogram of body mass. “For instance, if you weigh 100kg, that translates to just 80g of protein daily,” clarifies Morehen. “But most research suggests that this is woefully inadequate; the actual minimum should be closer to 1.6g.”

For those engaged in strength training, Morehen recommends an intake of about 2g of protein per kg. “So, if a man weighs 100kg, he should aim for around 200g of protein daily,” he adds. This isn’t just an arbitrary figure; it’s rooted in scientific consensus. “Protein is crucial for muscle synthesis and is often termed the ‘master regulator’ of muscle mass,” he explains.

• 0.8g/kg: WH0’s minimum recommendation
• 1.6g/kg: Suggested minimum for active individuals
• 2g/kg: Recommended for serious strength trainers

But how can someone realistically achieve these protein numbers? Morehen stresses the importance of “windows of opportunity.” Most people typically eat three meals a day, but his athletes have multiple intake periods. “We structure it as breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner, and a pre-bed meal,” he notes. “By optimizing these opportunities, it becomes easier to hit protein goals.”

The Diminishing Returns of Protein

Morehen cautions against excessive protein intake. “Anything above 3.5g/kg is just an expensive proposition,” he notes. However, he emphasizes that increasing consumption to around 2g/kg can yield multiple benefits ranging from enhanced muscle appearance to improved cardiovascular health.

Post-Match Nutrition: A Critical Factor for Recovery

The moment the final whistle blows, the transition from fierce competition to post-match nutrition begins. “The first thing I think about is how to optimize recovery for the players while still allowing them to enjoy a celebratory beer,” says Morehen. “Enter the finger foods.”

After the Game

Morehen ensures an array of nutritious options awaits the athletes post-game, including sushi, chicken goujons, and chocolate-flavored milk, designed to jump-start recovery. “If they can consume these right away, then we’re starting strong,” he adds.

Recovery at the Hotel

As players return to the hotel, the regimen continues with meals packed with protein and carbohydrates. “We serve chicken burgers and sweet potato wedges with loads of veg,” says Morehen. “I also whip up recovery smoothies with mixed berries, cherry supplements, milk, and protein powders to ensure they get sufficient antioxidants.”

The Following Morning

The morning after a match, athletes are encouraged to indulge in hearty breakfasts, including omelettes with three to four eggs, vegetables, and options like avocado or bacon medallions. “Pennyhill Park has an award-winning bakery, and I’m all for the boys tearing into delicious sourdough slices for their gut health,” he adds with a grin.

For Dr. Morehen, the challenge of meeting the nutritional needs of high-performing athletes extends far beyond merely filling their plates. It’s about understanding the science behind recovery, the mechanics of muscle growth, and, ultimately, the art of culinary creativity. As he walks the halls of England Rugby’s facility, Morehen embodies a unique fusion of athlete, scientist, and chef—a trifecta that seems perfectly designed to sustain the giants of the game.

Source: www.menshealth.com