Healthspan Elite Ambassador Jonny May gives us an exclusive look into his favourite foods and the demands of a rugby player's diet.
Typical daily food intake
Breakfast:
Poached eggs x 2, wholemeal toast, spinach, avocado and smoked salmon (a good balance of protein, carbs and fats to set me up for a full day's training. It gives me energy and the healthy fats from the avocado keep me fuller for longer).
Post-training:
Protein shake and banana (helps to repair and build muscle, plus a banana for fast releasing energy ready for the next session).
Lunch:
Chicken salad with quinoa (protein and carbs are great fuel and healthy).
Afternoon snack:
Nuts, usually a handful of almonds (a source of healthy fats and helps nutrient absorption, plus they're quick and easy when I get home and in need of a quick snack).
Dinner:
A choice of turkey chilli with broccoli and rice (turkey is a lean meat and great protein source), chicken wrapped in Parma ham with asparagus and sweet potato wedges, steak and roasted veg (after a long day of training I need to carb up for the next day).
Pre-bedtime:
Casein shake (I'm pretty lean so high protein intake is key for me to maintain and build muscle. Casein is a slow-release protein, meaning it works throughout the night to repair my muscles).
Daily supplement intake
- Collagen - it helps repair tissue and good for joint and bone strength, I would have it daily during the first 2 months post-surgery.
- MultiVitamins - to make sure my body gets all the nutrients it needs, I take one every day.
- Performance Greens - a quick shake if I don't feel I've had enough veg.
- Omega 3 - anti-inflammatory, I always take 3 per day.
- Glucosamine & Chondroitin - to help recovery from injury.
- Whey Protein - quick protein hit straight after training.
- Casein Protein - slow release protein through the night after a hard days training.
All Blacks Ultimate Whey Protein Blend
Protein powder co-created with the All Blacks
- 24g protein per serving to support muscle growth
- Added protease to break down protein for better absorption
- Available in vanilla, strawberry and chocolate. Low in sugar
Did you adapt your diet throughout the period you were injured?
I didn't make any drastic changes - I guess I had a few more treats in the early stages just as a pick me up as I was quite low. I'm pretty lucky because my body fat doesn't really change even if I'm not being super strict. I started taking multivitamins, omega 3, and glucosamine and chondroitin as these play a key role in joint recovery. Also for the first couple of months post-surgery I took a course of collagen. I'd also try to eat foods that were anti-inflammatory. For example, I'd add turmeric to foods as it's an anti-inflammatory, it's great on sweet potato wedges.
Do you change your diet on match day?
I'll always have a big portion of lasagna the night before a game - the carbs are crucial before bed. I'll reheat the left overs and have this about 3-4 hours before KO on game day, this will be a small portion because I don't want to feel full. Breakfast on game day is pretty light, porridge is my go-to!
What's your favourite 'cheat meal'?
It's got to be a pizza after a game on a Saturday night.
What's your biggest food weakness?
Pickled Onion Monster munch and a Wispa Gold - I'll sometimes cave and have this after a double day of training if I'm knackered. Also, when we go to the cinema I can't resist a bag of popcorn! I found out the salt popcorn has the most amount of protein and is the healthiest option of all the snacks available by some way, so that makes me feel a little bit better about it.
How does your food intake differ to the forwards?
Forwards are typically guys who struggle with high body fat will and have to be a lot stricter in terms of their food intake and tend to have fewer carbs and sugars.
They need to be careful about gaining body fat whereas I need to be careful about losing muscle mass! This is just a generalisation though - some forwards struggle to keep up their weight and maintain muscle mass, just like some backs have to focus on keeping body fat low!