slash icon

Sam’s Diet Plan

A behind the scenes look at Sam's nutrition.
Bowls of healthy foods as part of an athlete meal plan

Since we have been running our Instagram page, one thing we have learnt is followers really enjoy finding out what we eat. I think there’s a lot more content on social media regarding ‘how to get strong’ or ‘build boulder shoulders’ but none of it will count for much unless you get your diet right.

Lets simplify this as much as possible. When I look at my diet, I think of 4 main things:

  1. Protein intake
  2. Calorie intake
  3. Fruit & vegetables
  4. Supplements

Lets start with number 1. We advise you to eat around 2g of protein per Kg of your target bodyweight. This means each day I aim to eat around 200g of protein over 4-5 meals as I weigh 103kg.

Number 2. Over the years, I’ve figured out from trial and error and using calorie calculators, I can eat around 3500-4000 calories a day. Now my business and training partner Josh, is probably around the 2500-3000 mark and we are both very similar height / weight / body composition. The reason I eat more is because I train 4-5 times per week like Josh but I also walk my dog twice a day, and when I’m not working, I’m chasing my kids around the house or doing housework on my feet. You will be very surprised in the difference in peoples NEAT (non exercise activity thermogenesis). This means the amount of energy you burn a day outside of deliberate exercise. If you have kids, your NEAT will certainly be higher!

Number 3. I make sure at most meals I make a conscious effort to eat fruit of vegetables. Anybody who tells you, ‘don’t eat fruit because of its sugar content’, please run a mile!

Number 4. My daily use of supplements, which I use every day.

Ok, so now these are the things I think of at pretty much every meal I know the fundamentals of my diet. This may sound complex, but once you’ve lived like thIs for a few months, never mind years, you become really intuitive with your food and calorie intake and it becomes very easy to know how to modify around your training and goals.


Coffee! Any other young parent will be with me on this! Beware – a flat white is around 100 calories so make sure you consider this if you want to be in a deficit. My go to will be a smoothie. Peanut butter, oats, milk, chocolate whey protein powder, banana. At breakfast I take most of my supplements for the day or I’ll forget. This includes Pro Athlete Supplementation AGF-1 (aids with strength training) Glucosamine, Turmeric and Chondroitin (joint support supplements for ongoing issues I have as an ex-rugby player).

Calories: 850

Protein: 55g

Fruit or Veg: YES.

Supplements: YES


I really like eggs, and eggs are great for protein. This meal could be scrambled eggs, poached eggs but most commonly an omelette. Omelettes are great way to pack in protein and nutrients. 4 eggs, cheese, tomatoes, chicken/ham, spinach. (Chorizo is great too!). Ill also eat a toasted bagel on the side to increase carbohydrates, particularly on a training day.

Calories: 1000

Protein: 60g

Fruit or Veg: YES

Afternoon Snack.

There’s no way I can go from 12.30 – 7 without any food.

I do love chocolate, so a protein bar can help get rid of this craving. I also have 0% fat Greek yogurt, and add blueberries, strawberries, raspberries & honey. If I don’t have a protein bar, I may add a scoop of whey protein to bump up my total.

Calories: 500

Protein: 40g

Fruit or Veg: YES


I love to eat big in the evening. These meals can be chili con carne, tuna pasta bake, chicken and rice etc. On this occasion its Spaghetti Bolognese. 200g mince, sauce, 150g pasta, asparagus or broccoli. Don’t be ashamed to add some garlic bread if you’ve had a big training day to increase carbohydrate intake!

Calories: 1000

Protein: 60g+

Fruit or Veg: YES

So there you have it. Protein goal hit, fruit and veg at each meal, supplements and calories nailed. (note – after a gym session I will normally take a protein shake which includes protein, carbohydrates and creatine). And looking at the calories above, it even leaves me with a little wiggle room to wash down my Bolognese with a low-calorie chocolate mousse!

When you know what you’re doing, you can eat all the foods you like in moderation, with a few treats for your sanity on the side!


slash icon

Nutrition is essential for progress

When it comes to changing your body composition, either gaining muscle or losing body fat, nutrition will be the most important aspect.

more info
Sam Warburton's easy overnight oats recipe as part of his athlete meal plan.

Sam Warburton’s Easy Protein Overnight Oats Recipe

Looking for the perfect breakfast to prepare you for the day ahead? Our overnight oats are just that - packed full of protein and flavour! Grab the recipe here.
Bowl of vegan based foodBowl of vegan-based food recommended on a rugby weight training program pdf

Plant Based Diets And The Role It Plays On Our Nutrition, Wellness & Health.

This article provides guidance and suggestions for those who follow or want to follow a plant-based diet alongside their training. If your plant-based or just looking to try something new, this article will provide useful information and knowledge to help excel your nutritional goals. Continue reading if you’re interested in naturally fuelling your body through the power of plants especially for veganuary!
A cup of coffee

Caffeine - A good pre workout?

There are a lot of products out there that many of us have tried to give us that extra edge just before a gym session, or maybe a tough running session that you don’t feel too enthusiastic about!
A salmon on a bed of noodles, a meal recommended by the best app for weight training

Macronutrients – What are they?

I'm sure you have all heard the term 'Macros' but what actually are they?
Raw pork, a perfect food for rugby recovery, on a plate


What is protein? What does it do? How much should you be eating?
slash icon

here are some of most asked questions

We hope these help with any questions that you may have. If these don't answer yours in particular then feel free to reach out on Instagram or via email, we are here to help.

slash icon
knowledge hub

articles by sw7 academy

We provide programming and a community to help athletes develop but we also want to teach you as much as we can along the way.

knowledge hub
man pressing dumbbells to increase his rugby fitness with coach watching

Fat loss

Fat loss is probably the most misled topic in the fitness industry. Here we will lay out the fundamentals for you in black and white.
mad holding medicine ball as part of a rugby conditioning program


Conditioning isn't just getting flogged up and down the pitch running shuttles there's lots more to it. We will talk about the different methods to conditioning.
Man, who will later be doing a rugby upper body workout, performing barbell squats


Here you will find a collection of articles all about strength training. How to get stronger, types of training, reps and set as well as training volumes.
man stretching his groin and adductors as part of his rugby training program for forwards

Rest & Recovery

Recovery is a huge part of the game. If you want to train and play for years to come its essential you take note of these articles.
man performing Bulgarian split squat programmed by the best app for weight training


Everything you need to know about gaining muscle mass. Incorporate this advice into your pre season rugby fitness drills.
Man doing exercise from one of the fitness coaching apps


Power is one of the most important physical aspects for any rugby player. The ability to produce force in a short space of time will win or lose collisions.

We build athletes.

If you want to be a more powerful, stronger and more explosive version of yourself then join the team.

join now