PUTTING IN THE PREP WORK

How Welsh Rugby Union flanker and 2XU ambassador James Botham mentally and physically prepares for a demanding match

Rugby is an undeniably tough sport. Any player taking on the gruelling game has to methodically prepare before hitting the field – even more so when they’re an internationally recognised athlete. That’s something Cardiff Rugby and Wales international star James Botham knows all too well.

For Botham, relaxation plays a big role in his pre-match preparation.

“I try to keep cool before it’s time to play. You don’t want to switch on too early,” he says, adding that he’ll even try to squeeze in a nap.

“Then, right before I go out, I’ll have a caffeine gel with electrolytes and a double espresso shot. It gives me the kick I need, especially if I’ve got an evening game, helping me to prepare mentally.”

Physically, a session in the cryo chamber gets him revved up and ready for gameplay. “It’s amazing for recovery, or even just to increase your testosterone levels and wake you up before a game,” he explains.

PITCH PERFECT

As an ambassador for 2XU, the world’s most advanced technical apparel brand, Botham is able to kit himself out in the latest compression wear to help avoid injury and boost performance. For example, a recent study* by the Human Performance Unit at the University of Essex suggested that compression leggings can improve energy expenditure, resulting in subjects running for longer and faster at high intensity.

2XU’s scientifically tested technical gear not only benefits Botham’s preparation and performance but helps with post-match recovery too. “After training, I’ll continue to wear compression tights to help flush out the lactic acid and reduce swelling, keeping my legs fresh for the next day’s session,” he says. “Or if I want to do a recovery swim, for instance, I’ll zip myself into my 2XU wetsuit. The brand has everything to cover you year-round.”

RECOVERY RITUALS

Botham’s favourite post-game routine includes a soak in the bath, followed by a carb-heavy meal to stimulate muscle protein synthesis and a good night’s sleep to ensure he’s on top form the next day.

“Sleep is a massive factor for me; it’s the easiest thing you can do for recovery,” he says. “Just like recharging your phone overnight, it’ll prepare your body for the day ahead.” Discover the full range of high-quality performance apparel at 2XU.COM