WHAT YOU EAT prior to training should be dependent on what you plan on doing in that session.

So says Connacht Rugby’s Performance Nutritionist Marcus Shortall.

“Performance nutrition is all about context so the foods you eat beforehand will be dictated by the type of session.

“For example pitch or field session (more carbohydrate) or gym (higher protein),” is Shortall’s mantra.

“Prior to weight training we should focus more on protein-rich foods (Meat, fish, eggs, dairy, nuts) as they build and repair the muscle during the session.”

Shorthall says that prior to pitch or conditioning session you should focus more on carbohydrate rich foods such as Rice, potatoes or sweet potato, oats, fruit (not juice), pasta, or good quality bread, as “they give us energy and fuel and will ensure you get quality from the session.

“Vegetables and healthy fats (Full fat dairy, nuts/seeds, oils, oily fish) should be included at every meal and they help protect keep our immune system strong and help protect us from getting sick.

“Missing a week’s training can de-rail progress for many so it’s important not to overlook this,” he said.

Having worked with a number of top athletes at home, in the UK and the US, he offers a few pointers on sample meals prior to  both types of sessions.

Gym session 
1.    Small bowl porridge with one handful mixed berries, one handful sliced almonds and 250 ml whole milk (1 scoop of whey protein optional).
2.    125 ml full-fat Greek yoghurt with sliced strawberries and kiwi, 1 square dark chocolate (>85% cocoa), 1 handful chopped mixed nuts (1 scoop whey protein optional).
3.    2-4 egg omelette (whole eggs) with onion, tomato, mushroom and spinach. 2 slices good quality wholegrain/spelt/rye bread.

Pitch/conditioning session
1.    4 chocolate rice cakes with sliced apple and organic nut butter.
2.    Smoothie made with 200 ml unsweetened almond milk/coconut milk, 200 ml water, 1 ripe banana, and 1-2 tbsp organic nut butter (e.g. peanut, almond, cashew) (1 scoop chocolate whey protein optional).
3.    2 buckwheat pancakes with 1tbsp full fat natural yoghurt, 1 tbsp honey with diced plums and peaches.

Here’s the IRFU’s nutritionist explaining why you should always make time for breakfast

Here’s the 8000-calorie breakfast you have to sign a waiver to eat