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Eat Like A Pro

by George Kruis, Saracens Rugby Club.

 When Saracens Rugby Club train hard, they rely on Optimum Nutrition’s award-wining range to power their performance. ON is proud of its role as Official Sports Nutrition Supplier to Saracens.

All professional athletes know how important it is to eat a balanced, nutritious diet. But, what does a rugby player eat for breakfast? Saracens player George Kruis provides a daily diet plan below tailored for an 85Kg rugby player.



  • A large bowl of porridge made with semi-skimmed milk, topped with 1 dsp. mixed berries + 1 dsp. mixed seeds.

Mid-Morning Snack:

  • 2 eggs, a handful of spinach fried in 1 tbsp. of coconut oil
  • 2 slices of wholegrain toast.


  • 1 x medium chicken breast stir-fried in a dsp. soy sauce, onions, garlic
  • 1 cup of mixed vegetables
  • A medium portion of brown basmati rice.
  • 1 x apple with 1 dsp. peanut butter.

Mid-Afternoon Snack:

  • 4 x oat cakes topped with 1 dsp. almond butter.

Pre-Training Smoothie:

  • 2 x bananas, ½ an avocado, a handful of spinach
  • 1 scoop of Gold Standard 100% Whey (chocolate)
  • 250ml of milk/almond milk and 240ml of water.

Post-Training Session/Field Session Shake:


  • 1 x salmon fillet steamed with chunks of ginger.
  • 1 x large sweet potato cut into chunks and topped with a tsp of coconut oil, himalayan sea salt and pepper roasted in the oven for 20 minutes.
  • Mixed salad

Pre-Bed Snack:

  • 1 x small tub of Greek yogurt topped with 6 dried figs and 1 tbsp. of flaxseeds.



I believe that preparation is the key to success. Get ahead by investing in some Tupperware and prep your meals on a Sunday evening. This will help you keep on track and save you time during your busy week.

Once you commit to a long term fitness plan, you’ll soon start noticing the benefits. Not only will your physique look great, but you’ll also have more energy and self-confidence. What are you waiting for?

Measurement abbreviations:

Tbsp – Tablespoon          Tsp – teaspoon                 Dsp – Dessert spoon

This meal plan has been designed for an 85 kg rugby player to deliver:

Calories:  ~ 3690 Kcal

Carbohydrate: 6g/kg

Protein 2.1g/kg

Fat: 1.4g/kg