What I Eat In A Day: Irish women's rugby star Jenny Murphy
What fuels one of Ireland's most successful athletes on a day-to-day basis?
How do you start your day?
Every day varies to a certain extent depending on if I have an early morning gym session. Admittedly, I'm not a morning person so a coffee is always part of my morning.
Do you prep your meals fresh or freeze them on a Sunday?
I mostly prepare my meals fresh but have some of the prep work done like having the meat already marinated or I have a lentil dahl frozen and ready to go.
How many meals do you eat per day?
It depends on how much exercise I plan to do, but I snack a lot during the day along with three main meals. Nuts, fruits and rice crackers would be always in the car.
What would be your staple breakfast, lunch and dinner?
Breakfast: Something egg based - poached eggs, avocado, grilled bacon medallion and some cherry tomatoes is my most frequent breakfast choice or three Weetabix with blueberries and natural yogurt.
Lunch: A chicken salad or wrap.
Dinner: Dinner varies, I like to try new things but steak, sweet potato or a few tablespoons or chickpeas, runner beans and carrots is something I'd have fairly regularly.
How often do you work out? On days you exercise, how does your diet differ than normal?
I go to the gym three to four times a week, and there's two to three conditioning session a week. Depending on the time of the season, there's three to four pitch/skills. When I'm exercising I tend to have a bit more carbohydrates than normal to give me the energy I need to perform. I'd also dip into the snacks more too.
When you’re out for dinner, where do you frequent and what would be your usual order?
When I'm home to visit the family I'll occasionally go the Ballymore Inn, love their cashew nut and date chicken salad or their fish dishes. In Dublin, Brother Hubbard, Elephant and Castle and for a treat/cheat meal I love Bunsen's cheeseburger.
How does your diet reflect training days vs off days?
Off days I would tend to eat less and snack less.
Are you completely opposed to sweet treats or do you allow yourself a cheat day?
I have a sweet tooth so I am definitely not against banishing sugar from my diet. Everything in moderation. I wouldn't allow myself though cheat day, a cheat meal is enough for me.
How much water do you drink and do you take any supplements?
I aim to drink 8/9 pints of water. Supplements I'd take include fish oils, multi vitamins and protein shakes after gym sessions.
Ireland rugby star Jenny Murphy is calling on employers to sign up for Ireland’s 3rd National Workplace Wellbeing Day on 31st March 2017. Sign up today at www.fooddrinkireland.ie/wellbeing