Fuelling the Lions: Inside England Rugby’s High-Performance Nutrition Strategy
While England’s recent Six Nations campaign might have left fans with more questions than answers on the field, one aspect of the team’s preparation remained consistently top-tier: their nutrition. For anyone scrolling through social media, glimpses of Steve Borthwick’s squad enjoying hearty and healthy meals have become a familiar sight, showcasing a commitment to fuelling that goes far beyond mere sustenance.
For elite athletes, particularly in a sport as physically demanding as rugby, meticulous nutrition is not just about enjoying a good meal; it’s a critical component of performance. The constant bone-jarring collisions, the relentless activity, and the immense pressure on the body require athletes to replenish and rebuild at an extraordinary rate.
“Some of these lads might be expending 4,000 to 6,000 calories on a given day,” explains Dr James Morehen, England’s performance nutritionist, who has just completed his third Six Nations campaign with the squad. “They have to eat that to ensure they aren’t dropping weight or muscle mass. Compared to the average person, these are big blokes from a skeletal muscle mass perspective. They’re also breaking down a significant amount of that mass, whether they’re in camp or playing a game. You can train hard in the gym, but you won’t build muscle unless you’re in a calorie surplus and supporting it correctly. The beauty of rugby is that we have this insane amount of exercise-induced muscle damage, similar to football, but where these players are in a league of their own is the constant high-impact collisions. We have to support their recovery.”
Morehen’s journey into elite sports nutrition is a fascinating one. He began his career as a snowboard instructor in Canada, a path he jokingly attributes to a common trait among those in high-performance environments: “everyone who works in elite sport is a failed athlete to some degree.” This led him to Liverpool John Moores University, where he pursued a Master’s and PhD in applied physiology and sports nutrition. His career path then took him through stints in rugby league and with the Football Association at St George’s Park, before rugby union came calling. He worked with Bristol Bears and the Red Roses before taking on his current pivotal role with the England national team.
A Tailored Approach to Athlete Fuel
In today’s high-performance sporting landscape, a sprawling support staff is essential, and Morehen is a key part of that. He works hand-in-hand with England’s chef, Thomas Kirby, to meticulously plan and prepare every single meal consumed by the players while in camp. The sheer diversity of the squad’s physical attributes, with player weights ranging from approximately 74kg to a formidable 135kg, means a one-size-fits-all approach to nutrition is simply not viable.
“We have a spectrum of players from a personality and character point of view, and their emotional relationship with food,” Morehen notes. “It might be tied to their religion, their culture, their upbringing – it really is quite varied. One of the biggest things I’ve learned is understanding individually where they are at and how I can support them with individual strategies aligned to the nutritional research. You’ve got props and scrum-halves with completely different attributes they are trying to achieve.”
Morehen highlights the excellent setup they have with a full-time chef in camp, which allows for significant control over the players’ environment. The real nuance, however, lies in the individual consultations. “A player might say, ‘look, I haven’t come into camp in the best shape,’ or ‘I want to be a little heavier or lighter for the international game,’ and that’s where we work on that strategy together. I try to refrain from giving them a two-page PDF; I’d rather build a rapport and get them to understand why they need to consume X, Y, or Z. I’m a teacher or a coach, really.”
Catering to Unique Needs and Palates
Beyond the general demands of their profession, the team’s nutrition strategy must also account for specific individual needs and dietary restrictions. A number of players have nut or shellfish allergies, while centre Henry Slade manages Type 1 diabetes.
Slade’s journey with his condition has been a significant learning experience for Morehen. Using a Dexcom monitor to track his glucose levels, Slade has forged a close working relationship with the nutritionist. “Working with Henry has been incredible for me,” Morehen states. “I’d never worked with a diabetic athlete before. I had to go back to the literature a little bit. Henry and I have had a really good couple of years together learning about how the sport of rugby, resistance training, adrenaline, and different hormones affect his levels.”
The squad also boasts a few well-known food enthusiasts. Raffi Quirke is recognised as a discerning foodie, while Charlie Ewels has been known to explore Michelin-starred restaurants during tours. However, the in-camp critic with the most direct feedback is hooker Luke Cowan-Dickie. He acts as a vital conduit, relaying the group’s opinions on new foods and snacks. Morehen appreciates this honest feedback, stating, “LCD has no problem in telling me the truth, which I absolutely love – I want that feedback because I want to continually improve what I am doing for the boys.”
Logistics and the Power of Supplements
While the creative aspect of experimenting with new foods is enjoyable, the logistical operation behind it is a far more demanding undertaking, requiring extensive preparation. Morehen and Kirby meticulously plan menus four weeks in advance, sending them to the hotels the team will be visiting to ensure everything is in place upon arrival. To maintain consistency, while one set of cooking equipment remains at the Pennyhill Park base, another set travels ahead with the team. This lead time is also crucial for sourcing alternative supplements or stocking up should a regular supplier face difficulties. Interestingly, some players consume less on matchdays than they do during the week.
Beyond the core meals, supplements play a vital role. AG1 is the official daily nutrition supplement partner for both England’s men’s and women’s teams, proving particularly valuable when the squad is on the move. “Any registered nutritionist in the world would try to advocate getting what you need from food,” Morehen emphasizes. “I’d much rather the players tuck into the menu and enjoy the food. But where products like AG1 might come into play are on these long flights or when going into an environment where you don’t have a chef with you, or the food quality isn’t what you’re used to. That’s when they can come to the fore.”
Ultimately, the comprehensive approach to nutrition can add up to a potent advantage. “Nutrition is very, very powerful when it’s done right,” Morehen concludes. “We need to be looking at everything we do to ensure we are following evidence-based guidelines so our players have the best possible chance of winning the World Cup.”
AG1 is the Official Daily Nutrition Supplement Partner to England Rugby’s Men’s and Women’s teams. AG1 provides support and guidance through nutritional education and wellness leadership across the England Rugby ecosystem, from the grassroots game to the England Men’s and Red Roses teams, beginning with the Guinness Six Nations.
