150kg South African rugby star reveals exactly what he eats

Tuesday, 28 April 2026 at 16:30

byTom Sansom

At 6ft 7in and weighing in at 150kg, JJ van der Mescht cuts an imposing figure even by elite rugby standards. But while most professional players follow meticulously structured, multi-meal nutrition plans, the Northampton Saints lock has taken a very different route — fuelling his enormous frame with just one meal a day.

In a revealing behind-the-scenes glimpse into his routine, van der Mescht explains how his day starts not with a hearty breakfast, but with coffee and supplements. After powering through gym sessions focused on explosive output, he skips the team breakfast entirely, instead opting for a flat white and whey protein shakes to aid recovery and maintain energy levels.

His approach is rooted in a lifestyle change he made while playing in France. After his weight climbed to around 170kg, he turned to intermittent fasting as a way to regain control. What initially proved difficult soon became habit, and now he comfortably trains and performs at the highest level while eating just once per day.

That single meal, however, is anything but small. Dinner is a towering, protein-heavy feast — often centred around steak, minced beef, pulled pork or chicken dishes, sometimes all at once. Prepared at home, it’s a spread designed to replenish everything expended throughout the day. Vegetables barely feature, with van der Mescht unapologetically prioritising meat above all else. As he puts it: if there’s no meat, it’s not dinner.

Despite the unconventional nature of his diet, Saints performance staff are fully on board. With careful monitoring of hydration, recovery, and physical output, there are no concerns. As long as van der Mescht continues to dominate collisions and deliver on the pitch, his one-meal-a-day system remains a powerful — if unorthodox — engine behind one of rugby’s biggest men.

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The Heaviest Rugby Players in the World (Ranked 8-1)

From powerhouse props to towering locks, the heaviest rugby players in the world dominate scrums, lineouts, and collisions.

Here’s a countdown of the top 8 heaviest rugby players currently playing professionally.

8. Will Stuart (England) – 135 kg (21 st 4 lb), 6 ft 2 in

England’s tighthead prop, Will Stuart, is one of the biggest rugby players in the Six Nations. At 135 kg, he brings immense power to the scrum and combines it with solid technique and mobility around the field.

7. Romain Taofifénua (France) – 135 kg (21 st 3 lb), 6 ft 8 in

France’s second-row lock, Romain Taofifénua, is renowned for his physicality. His 135 kg frame and 6 ft 8 in height make him one of the heaviest rugby players in the world, while his athleticism allows him to dominate open play as well.

6. Emmanuel Meafou (France / Toulouse) – 145 kg (23 st), 6 ft 8 in

Meafou is a towering lock for Toulouse and France. Standing 6 ft 8 in tall and weighing 145 kg, he is one of the biggest rugby players currently active, making him almost impossible to move in contact.

5. Posolo Tuilagi (France) – 145 kg (23 st), 6 ft 4 in

The youngest of the legendary Tuilagi family, Posolo is already one of the heaviest rugby players in the world at just 19 years old. His size, power, and rugby lineage make him a rising superstar in French rugby.

4. Will Skelton (Australia) – 145–150 kg (≈23 st), 6 ft 8 in

Skelton, one of the tallest locks in professional rugby, weighs up to 150 kg. Known for his strength in scrums and lineouts, he combines size with surprising agility, earning a spot among the top heavy rugby players today.

3. Uini Atonio (France) – 146–147 kg (23 st), 6 ft 5 in

French prop Uini Atonio has anchored the French scrum for years. At nearly 147 kg, he is a true heaviest rugby player, delivering immense force in set-pieces while maintaining mobility across the field.

2. Ben Tameifuna (Tonga) – 151 kg (23 st 11 lb), 6 ft

Tameifuna is the heaviest player in the 2023 Rugby World Cup. At 151 kg, he’s a formidable presence in the scrum and surprisingly mobile in open play, making him one of the biggest rugby players in the world today.

1. Malik Hamadache (France) – 156 kg (24 st 6 lb), 6 ft 4 in

Currently listed as the heaviest professional rugby player, Hamadache tips the scales at 156 kg. His combination of size, experience, and power makes him the ultimate example of a super-heavyweight rugby player in modern professional rugby.