Canberra Raiders Hooker Tom Starling's Dietary Shift to Power State of Origin Aspirations
Steak and eggs for breakfast – it might sound like a classic hearty meal, but for Canberra Raiders hooker Tom Starling, it has become a crucial part of his nutritional strategy to achieve his rugby league dreams. The nippy rake has overhauled his diet in a bid to add bulk without sacrificing the speed that makes him a threat around the ruck, with his sights firmly set on earning a State of Origin jersey.
A Protein-Focused Approach to Building a More Robust Frame
Starling, who made his representative debut for the Prime Minister's XIII against Papua New Guinea last year, has increased his playing weight to 85 kilograms, a gain of 5 kilograms from his previous playing weight. This transformation stems from a deliberate shift towards a protein-centric diet, although he emphasises it is not as extreme as a full carnivore regimen.
"Just a bit more of a protein diet now, and steak and eggs for breakfast," Starling revealed. "It's not as carb-load for me. I just didn't feel like I had enough energy and stuff like that."
This new approach has provided a happy medium, allowing him to bulk up while preserving his explosive pace out of dummy half. Interestingly, Starling had attempted to gain weight last year as well, but a focus on carbohydrates left him feeling sluggish and his energy levels inconsistent, even at 84 kilograms. He ultimately shed a kilogram in 2025 to recapture his speed, making this latest dietary tweak all the more significant.
Maintaining Metrics and Chasing Higher Representative Honours
The key success of Starling's regimen is that all his performance metrics, including his crucial speed, have remained unchanged despite the added mass. "All my metrics and stuff, my speed and everything's all the same," he confirmed. "Just having that bit extra weight in the middle always helps – bit more robust to wrestle the big boys."
This physical development comes as Starling openly targets higher representative honours. With State of Origin and playing for Australia as clear goals, his standout 2025 club form has already put him on the radar of the NSW Blues selectors. He faces competition from incumbent hooker Reece Robson of the Sydney Roosters and bench utility Connor Watson, but Starling remains focused on the process.
"The goal has always been set there. You want to play for Australia. You want to play State of Origin," Starling stated. "There's no doubt about that, but I know that comes off playing good footy for your club."
He reflected on the childhood dream of featuring in those iconic matches, emphasising that consistent performance for the Raiders is the pathway to selection, just as it was for his PM's XIII call-up.
Raiders' Fitness Focus and NRLW Squad Addition
Beyond individual goals, Starling highlighted the Raiders' collective ambition to be the fittest team in the NRL. Despite a severe heatwave in Canberra, the Green Machine has not altered its training schedule, simply pushing through whatever conditions arise. Starling believes this dedication will pay dividends in the early rounds of the season when teams are still finding their rhythm.
"We know in the early parts of the season, the fittest team is going to get the results more often than not – because of how fit you are," he explained. "So that's what we're driving to be – the fittest team again."
In other Raiders news, the club has bolstered its NRLW squad with the signing of former Newcastle forward Grace Kukutai on a two-year deal. Kukutai's arrival completes the team's top-24 roster, bringing a unique sporting background that includes netball in New Zealand's ANZ Premiership, rugby union in Super Rugby Aupiki, and experience in the NZ sevens program.
As the pre-season continues, Tom Starling's story of dietary discipline and physical transformation underscores the meticulous preparation driving modern rugby league athletes. With steak and eggs fuelling his mornings and Origin dreams fuelling his motivation, the Raiders hooker is poised for a potentially career-defining season.
