New Munster signing Chris Farrell looks in fearsome shape on day one of preseason

Three Munster players are still over in New Zealand with the Lions but the province's senior squad are already preparing for 2017/18.

There is little rest for rugby players in the professional world. Chris Farrell will tell you that. While Munster's Lions and Irish internationals will not reintegrate with their teammates until late July [early August for those in NZ], there was still a sizeable number getting prseason training underway at the province's University of Limerick headquarters. Munster were beaten in the Guinness PRO12 final on May 28 so the senior squad all had exactly a month off before they met back up to plot going one step further next time out. Among the players being put through their paces, undergoing Dexa Scans, setting gym benchmarks and being tested for body fat percentage, were three new arrivals. Farrell and James Hart have joined from Grenoble and Racing 92 while outhalf JJ Hanrahan has returned from two seasons away with Northampton Saints.

Well that's day 1 done and everyone survived!....#preseason ✅Pick up kit ✅Baseline testing ✅On pitch conditioning #NewSeason pic.twitter.com/iU6uh0nmgU

— Munster Rugby (@Munsterrugby) June 28, 2017

Farrell is a player Munster and Irelabd fans should enjoy watching. The former Ulster and Ireland U20 centre has been three years in France and established himself as a fearsome backline player in the highly competitive Top 14. Munster legend Ronan O'Gara has watched him closely and believes he will soon be in the Ireland set-up too. O'Gara told The Hard Yards:

"I think we'll see him in the red and green jersey next season. "At six-foot-five and with his variety of skills, he has something to offer at national level that we haven't seen. The guy is the same size as Joe Rokocoko or Donnacha Ryan and he's playing in the centre. "His passing game, left to right and right to left, is really good. He's working with an under the radar coach in Mike Prendergast down at Grenoble and he has been mentoring him for two years. He has been drilling skills into Chris; he's not just a gym monkey.

On Day One of preseason training, Farrell already looked in awesome shape. Face of an angel. Body of an ox. During his time in France, Farrell gave SportsJOE an insight into his daily diet. It takes a lot to fuel the 110kg centre. Breakfast: (7-9am)

• Typically, depending on daily schedule and training times, I try to scramble or poach 5 free range eggs with whole wheat bread and salmon (estimate 150g).
• Otherwise, and less time consuming, I will have porridge with almond milk and a little bit of peanut butter or honey.
• The most consistent thing I do diet-wise is make smoothies, every night I make 1,500ml of smoothie, refrigerate and drink 500ml at breakfast/afternoon/before bed. Contents range but often: Spinach leaves, celery, almonds, kiwis, mixed berries, bananas, protein powder.

Snack: (10-11.30am)

• Around 11am we will have a break in training where small snacks are provided, yogurts, fruits, ham, bread, oat cereals with soya milk.

Lunch: (noon-2pm)

• On training days, lunch is provided at the training facilities, but it’s certainly not something to rely on. If provincial [Irish] nutritionist’s or Strength & Conditioning coaches saw what is provided for us they would be shocked. Yes, there are the guts of a good meal, salads, vegetables, but the meat portion can be the smallest part and swamped in sauce and might come with creamed potatoes.
• My favorite is the desert chocolate éclair, chocolate mouse caramel rice and fruit salad.

Snack: (4-5pm)

• Normally I try cooking a lot for my main evening meal so will refrigerate the leftovers for when I return home, as the provided lunch is barely substantial.

Dinner: (7-9pm)

• In the summer in very high temperatures I make a salad bowl every 2/3 days to eat with my main meal, otherwise I roast or stir fry mixed vegetables.
• Carbohydrate wise I’ve been introduced to quinoa grain which also provides an extra source of protein to the meal, brown rice and often sweet potato.
• Most importantly meat wise I’ve recently sourced large 2kg lumps of good quality steak that I cut myself and freeze for snacks when needed. But also love to slow cook my meat (4-5 hours) particularly tender legs of lamb and shoulders of pork which can last 2 days and make my life easier.

Consciously I’ve recently been trying to cut back on my red meats and eat more chicken and fish, which I do struggle with. Supplementation:

• I will have a small amount of whey protein powder in my smoothies 3 times a day.
• I will take a whey protein shake after gym and before gym a BCAA [Branched chain amino acids] and creatine drink.
• If, for some reason, I feel under the weather I will take some USN multi vitamins and mineral tablets, also daily taking USN joint formula with glucosamine, and daily Omega 3 and essential fatty acids as my fish intake can be minimal.

Some going.