Niall Ronan talks to Glenisk

The Munster & Ireland Back-Row talks food, fitness and pre-game rituals.

How important is nutrition for a professional rugby player?

Since rugby has become more professional over the last five years, nutrition has become essential for the players. It aids recovery and prevents injuries. It also helps players become leaner and bigger which are obvious factors in rugby. Nutritionists advise players on suitable diets that are extremely healthy and will help them to become the kind of athlete and player they aspire to be.

Do you eat organic and what are your favourite foods?

I do try most of the time to eat organic fruit, vegetables and meat. We are advised by our nutritionists to eat as much organic produce as possible.Chicken, salmon and steak would be my favourite sources of protein, and I also eat a lot of vegetables. I love Glenisk Organic Natural Yogurt and especially enjoy it with fruit salad.

Describe your training regime

A typical week's training would consist of: a weights session for about an hour on Monday morning, with speed and skills training in the afternoon. Tuesday would be a team session. We have two centres, one in Cork and one in Limerick. We train at one of the venues in the morning and afternoon. Wednesday would be a rest day for some players, but if we want to do extra weights or rehabilitation on injuries then we would come in and work with the physiotherapists and the strength and conditioning team. Thursday consists of another team session in the morning where we practice our attack, defense, scrums and lineouts against the players who are not selected for the game at the weekend. Friday is a rest day and, of course, the games are on Saturday.

Do you have any special pre-match rituals or habits to help you prepare for a big game?

From a nutrition point of view, I have to ensure that I eat well coming up to the game. Because I have slow metabolism, I don’t eat many carbohydrates(breads, potatoes, rice. etc) during the week after 5pm. But the day before a game, I am allowed to eat as much as I can so I have the fuel to burn off during the game. So I make sure I do that. My pre-match ritual would be that I always like to leave the dressing room last before entering the pitch.

What do you like to do to relax in your down time/ when not training?

I am a huge Manchester United fan so I love watching them play. I enjoy playing golf and spending time with my girlfriend and friends.

What is your career highlight or proudest moment to date?

It has to be playing for Munster v All Blacks in 2009; it was an amazing game to be involved in and one that I will never forget.