Heavy­weight diet How the for­ward bulks up

The Daily Telegraph - Sport - - Rugby Union -

‹Break­fast “I’ll get in in the morn­ing around eight o’clock and make an omelette with ham and cheese and a bit of spinach” ‹Post-gym re­fuel shake

“Ba­nana, other fruit, whey pro­tein, milk and – if I’m feel­ing peck­ish or down on en­ergy – a bit of peanut but­ter”

‹ Af­ter-train­ing lunch “It is real good here. There are two pro­tein op­tions, so for ex­am­ple it might be chicken breast and salmon – land and sea. There will be a load of broc­coli and beet­root and a salad bar. I might have a bit of milk too.” ‹Evening meal

“I’ll get home at about three and I only have to cook once my­self, at around six. I try my best and mix it up. My mum’s a very good cook of Nige­rian food.” ‹Be­fore bed

“I make sure to have another shake be­fore I go to sleep”

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