A few people have been asking me about nutrition. I know I'm not a nutritionist, so I've kept things simple and given you Wellsey's 5 nutrition tips. To set a bit of a baseline I don't believe in diets and I think that long term the effects can be detrimental to performance. Remember it's a lifestyle balance your looking for.

Turkey - It has more protein and less fat than beef and chicken and it is full of beta-allanine which is used to counteract muscle fatigue. the good thing about it is that it is normally cheaper and an easy substitute for chicken.

Vitamin - D - Most people are vitamin D deficient and a lot of studies have shown that it can increase performance IF you have a deficiency. It is a natural testosterone that isn't classed as a banned substance. You'll be able to get this really cheaply from Holland & Barrett or the internet.

Beet-root juice - Has been shown to improve endurance by widening the blood vessels and aiding oxygen delivery. This can be a little expensive and it can ease a little gross.

Vitamine C - Make sure you have some vitamin C at hand for when you've had a heavy week and/or trained quite heavily. If you remember back to the start of the season quite a few people picked up cold. Having reviewed this is was around the point that some of the guys returned to uni. Perhaps next season we will dose up around that period in order to ensure we don't have a Cannock outbreak.

Learning to cook - Some of you are probably laughing at this thinking that sounds ridiculous. If you are good at cooking and do understand the process then great. The reason that I have put it in is because we are a young squad and some of us are at uni. Sometimes it is easy to just eat what your parents want you to eat, or to just have the chinese that your friends are ordering. Some professional teams like Ulster Rugby now put there academy athletes through cookery school, so it is regarded as an issue. Get learning and get those pans going!