After a sensational Six Nation’s season, Ireland beat out five competing teams for the championship title and sealed the deal on an incredible Grand Slam. The championship finale fell on St Patrick’s day, but a Grand Slam is anything but luck: something Irish rugby star Rob Kearney knows after his 12-year rugby career. For Rob, this is his second clean sweep, and the product of months of training. CompareRetreats.com chat with Rob about his rugby career, and how his diet changes on and off the field.
Can you tell us a little bit about yourself and how you got into the world of rugby? I started playing rugby when I was five, and went professional at 19: it’s always been my lifelong dream. I have managed to complete a BA and an MBA along the way, to prepare me for life after my rugby career.
What is the most difficult aspect of being a pro rugby player? I always find the highs are very high and the lows are very low. So it’s important to maintain a balanced life and never get too sidetracked by either. Injuries, selection, team and personal form are always testing obstacles. We get lots of downtime during the week but our year and season is very scheduled. So friend’s weddings, weekends away, or family gatherings are often forfeited.
What skills have you learned on the field have able to apply off the field? I guess dealing with pressurised situations and solving problems quickly. It’s important to always be adaptable and instinctive on the field and I find these important skills to have off the field, too.
What does your average morning on training season look like? It’s very week and day dependent. Monday and Tuesday are typically our toughest day of the week: we start at 7am for some movement regeneration, have breakfast and team monitoring at 8am, then we review the game of the weekend before, and that’s generally followed by an 11am gym session. The rest of the day doesn’t get any easier! We have lunch and regeneration, with an afternoon pitch session, followed by refuel and recovery.
Can you categorise sleep, fitness, nutrition, mobility and mindfulness in order of importance and share some key lessons you’ve learned about balancing these components of a healthy body and mind? Although in order of importance to me – I understand they can differ to many people and are all very important. Without a doubt, sleep is the key for me and I aim for nine to 10 hours each night. Mobility and fitness are next as I must have both to be fit and available for selection. Nutrition and mindfulness would follow to make sure that I’m physically and mentally in a good place.
What are some basic macro nutrition rules that you follow when it comes to protein, carbohydrates and fats? Again this is dependent on the day – 36 hours before a game I will obviously load up in carbohydrates, whereas I would try to avoid them post-5pm in the early part of the week. I aim for twice my bodyweight (in grams) in protein intake daily.
What’s your favourite restaurant for a cheat meal in Dublin? I love a Base wood-fired pizza or a Bridge 1859 burger post-game. There are lots of good salad spots too in Dublin, for when I am training.
What businesses or people in Dublin make living a healthy and fit life enjoyable? Oslo Health and Beauty is a great place: so many options under the one roof from sports massage, facials to yoga and personal training.
What has been your biggest setback in your rugby career and how did you learn from it? Injury has always been a big challenge for me. In 2012 I got a bad knee injury they kept me out for months. I learnt how to be more resilient, remain positive and understand it’s possible to get back to your best if not better after setbacks.
What tips or tricks do you use to overcome obstacles? Always back your own ability – prepare in your head how you might overcome an obstacle so when you’re presented with it, your mind is prepared.
What vitamins, minerals or diet developments have had a big positive impact on your performance? I would take whey post-gym and pitch sessions. Ginger tablets and fish oils on a daily basis and vitamin C and D when deemed necessary.
What are two books that you recommend to people? Tuesdays with Morrie by Mitch Albom, and Kane & Abel by Jeffrey Archer.
What training or fitness retreat/camp has blown you away? I haven’t been on too many retreats, but I tried a cryotherapy sports complex outside Warsaw in Poland, and Campus Quinta Da Lago, Portugal, which are both very impressive centres.
