James Morehen serves a distinctive clientele—rugby players whose weights range from around 75kg to 135kg. This variation demands that he address the specific nutritional needs of athletes whose weights can nearly double those of their teammates, a rare situation in team sports that usually showcase more uniform physiques.
Collaborating closely with Thomas Kirby, the chef for England Rugby, Morehen prepares large quantities of food to keep the players energized and match-ready. He emphasizes that international players often consume between 6,000 and 7,000 calories on match days, while ‘recovery’ days still see them ingesting over 3,000 calories.
So, what can the average person learn from these titans of the sport? According to Dr. Morehen, anyone aspiring to build muscle should embrace a diet rich in protein akin to that of an England international. In his own words, “eat like a king.”
Why You Should Increase Your Protein Intake
“The World Health Organisation recommends a protein intake of 0.8g per kg of body weight,” Dr. Morehen explains. “For a person weighing 100kg, that translates to 80g of protein daily.”
“However, consensus among experts suggests that the minimum should be elevated to 1.6g. This means that a 100kg individual requires about 160g of protein daily. It’s evident that many people aren’t consuming sufficient protein, despite its crucial role as a regulator for muscle mass.”
Dr. Morehen advises his players to aim for 2g of protein per kg of body weight. “For instance, a 100kg person should target 200g of protein,” he states. This approach is also essential for those who engage in regular strength training or frequent gym sessions.
The challenge lies in achieving that protein goal. A single chicken breast provides about 30g of protein, meaning a 100kg individual would need to consume seven daily just to meet their requirement. This is tricky if one sticks to conventional meal patterns. The solution is to expand the ‘windows of opportunity’ for protein intake.
“Many people in the UK tend to limit their meals to breakfast, lunch, and dinner,” Dr. Morehen notes. “If you’re truly focused on building muscle, it’s crucial to incorporate multiple protein sources throughout the day.”
“For instance, you might have meals at breakfast, mid-morning, lunch, mid-afternoon, dinner, and pre-bed. That gives us six opportunities to consume protein. If each intake is around 30g, that totals 180g of protein daily. Suddenly, reaching that target feels manageable as long as you structure your protein intake optimally.”
Dr. Morehen emphasizes that while there is a limit to how much protein one should consume, exceeding 3.5g per kg becomes financially imprudent. However, aiming for around 2g per kg can enhance various aspects of health, from skin appearance to cardiovascular fitness, not to mention muscle size.
Post-Match Menu
Dr. Morehen reveals what players consume immediately after a game.
After the Game
Following the match, Dr. Morehen’s first concern is providing players with nourishment before they settle down for a celebratory drink. He ensures an abundance of finger foods and beverages, including sushi, chicken goujons, chocolate-flavored milk, and protein shakes. “If a player can consume these, I’m already pleased that we’ve made a good start,” he says.
At the Hotel
The recovery regimen continues as players return to their accommodations, enjoying meals like chicken burgers, sweet potato wedges, and an array of vegetables. “I’ll prepare recovery smoothies for the members, packed with mixed berries, cherry active supplements, milk, and protein powders,” he explains. “The goal is to deliver antioxidants effectively.”
The Following Morning
On the morning after the match, players are encouraged to enjoy omelets made from three to four eggs along with an assortment of vegetables, as well as bacon medallions, avocados, and poached eggs. Other offerings include berries, yogurts, milk, and bread. “At Pennyhill Park [the base of England Rugby], they have an award-winning bakery, allowing us to enjoy quality, handmade breads,” Dr. Morehen adds. “I encourage the players to indulge in slices of sourdough that promote gut health.”
Sam Rider is a seasoned health and fitness journalist, author, and REPS Level 3 qualified personal trainer. Since 2011, he has covered and coached within the industry, testing every workout concept and diet plan one can imagine. Sam has interviewed industry leaders and reported on the challenges faced by Olympic athletes, World Cup champions, and CrossFit Games winners. Having undergone a clean bulking transformation in 2016—gaining 10kg of lean mass in 10 weeks—he subsequently lost the same amount within two weeks after an ACL injury in football. Sam earned his degree in History from the University of Leeds and completed his NCTJ Diploma in Journalism at News Associates in Manchester.
