Red Roses prop Sarah Bern knows that elite performance starts long before kick-off. Here, she shares how she fuels for strength, stamina and recovery.
When you play one of the most physically demanding positions in rugby, nutrition isn’t optional — it’s tactical. As a tighthead prop, Sarah Bern spends her matches anchoring scrums, driving carries and absorbing relentless impact. That kind of power doesn’t happen by accident.
Fresh from England’s triumphant Women’s Rugby World Cup 2025 campaign at Allianz Stadium in Twickenham, Sarah is clear: what you eat can make or break your performance.
“I’m a tighthead prop, so I really care about what I eat,” she says. “I need to be big, strong, powerful in order to play rugby, so I need to be fuelled.”
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Why carbs are queen before kick-off
For Sarah, the 24 hours before a match are all about one thing: carbohydrates.
“The biggest thing before a game is how much carbohydrate you eat,” she explains. “Before a rugby game, you’re meant to eat six grams per kilo of body weight.”
For a 100kg prop, that’s around 600g of carbohydrates in the day before kick-off — the equivalent of more than a full 500g bag of pasta.
“We’ve just got to make sure we’re eating more so you have all the energy to burn up for the game,” she says. “You’ll feel fitter, stronger and you’ll be ready to go.”
But is that level of carb-loading necessary for everyone? According to Düng Snacks’ registered nutritionist Olivia Silverthorne, context matters.
“In the UK, carbohydrate advice is usually based on the percentage of total daily calories — not body weight,” she explains. “The six grams per kilogram guidance comes from a sports nutrition perspective and is aimed at people doing high levels of endurance training. It isn’t a recommendation for the average adult, but for someone like Sarah, it would likely be appropriate.”
For most adults, the Scientific Advisory Committee on Nutrition (SACN) recommends that around half of your daily calories come from carbohydrates — roughly 260g per day for an average adult, depending on overall energy needs. Free sugars should be limited to no more than 30g per day.
And the reason carbs matter so much?
“Carbohydrates are the body’s main source of energy,” says Olivia. “They’re broken down into glucose, which fuels the brain, supports concentration and powers your muscles during movement and exercise. Eating enough carbohydrates helps maintain steady energy levels and prevents your body from using protein as a back-up fuel source.”
Smart plant-based carb sources include:
- Wholegrains (oats, quinoa, wholegrain bread, wholewheat pasta)
- Starchy vegetables (potatoes, sweet potatoes, butternut squash)
- Fruit (bananas, apples, berries)
- Legumes (lentils, black beans, chickpeas)
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Why protein is a recovery non-negotiable for Sarah Bern
If carbs dominate pre-match, protein takes centre stage after the final whistle.
“No matter what position you play, you have to eat a lot of protein to make sure your muscles are repairing,” says Sarah. “When you finish a game, you want to make sure you get your protein in.”
Unlike carbohydrates, protein recommendations are based on body weight. SACN advises 0.75g of protein per kilogram of body weight per day for adults — meaning someone weighing 70kg would need just over 50g daily. However, athletes and those building muscle often require more.
“Protein plays an essential role in building and repairing tissues, maintaining muscle, and producing hormones, enzymes and antibodies,” Olivia explains. “In short, it supports recovery, immune health and the overall normal functioning of the body.”
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Sarah’s favourite black-bean brownie recipe
It’s a clever twist on a classic treat.
“When you’re young, you don’t necessarily always think about nutrition,” she says. “Having something you actually look forward to eating — like a black-bean brownie — is something you could have easily.
“After a game, having that little bit of protein and carbohydrates is definitely going to help you recover, ready to fuel you for training on Monday.”
Sarah recommends chef Claire Thompson’s (5 O’Clock Apron) powerful protein-packed recipe.
Makes 8
Ingredients
- 400g tin of black beans, drained (or use 250g cooked black beans)
- 3 eggs
- 200g dark chocolate, broken into smaller pieces
- 125g butter
- 200g soft light-brown sugar
- 3 tbsp cocoa powder
- 1 tsp baking powder
- A big pinch of flaky sea salt
Method
- Preheat the oven to 180C/fan 160C and line a 20x30cm cake tin with greaseproof paper.
- Blend all but 1 tbsp of the black beans with the egg to combine.
- Melt the chocolate and butter in a bowl set over a pan of simmering water or in a microwave on low (defrost) gently stirring every now and then.
- Beat the egg and bean mixture with the sugar in a bowl until voluminous using an electric mixer. Next, fold through with the cocoa and baking powder then fold in melted chocolate mixture — without over mixing.
- Pour the mixture into the prepared tin and sprinkle over the remaining beans and a big pinch of salt.
- Bake in the hot oven for 20-25 minutes, or until just firm to the touch and some cracks have appeared at the edge of the brownie, but it’s still a bit wobbly in the very middle. Remove from the oven.
- Cool the brownie before cutting to serve.
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Sarah Bern believes beans are underrated
Beans are a nutritional double win: rich in both carbohydrates and plant protein, alongside fibre and key micronutrients that support overall health.
To hear more about Sarah’s take on beans, listen to the Bang In Some Beans series on the Food Foundation podcast. It’s part of a wider campaign to double the UK’s bean consumption by 2028.
For Sarah, the takeaway isn’t complicated: fuel enough, recover properly and build strength from the inside out. And if you’re stuck for inspiration? Bang in some beans.
Feature image: England Rugby
