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What does a rugby player’s day really look like? From diet and exercise insights to recovery downtime, a pro shares a sneak peek into their daily routine
Summary
1What’s your go-to breakfast?
“Overnight oats or Weetabix, with almond milk, pistachio cream and crushed pistachios. Some days I change it up with sourdough..."
2What’s your exercise routine?
“As a rugby league player, I need to be strong, fast and agile. I focus on movement techniques such as CrossFit and speed work for...”
3What are your must-have vits and supps?
“My must-have vitamins and supplements include electrolytes, magnesium, vitamin D, omega-3 and functional mushrooms...”
Josh Charnley isn’t just tearing up the rugby pitch for the Leigh Leopards – he’s all about balance, on and off the field.
The Chorley-born rugby league winger thrives on high-impact performance. But when the boots come off, he’s all about mixing things up with hot yoga, Pilates and CrossFit.
He’s also big on meal planning, fully backing the pistachio trend, recharging in nature and spending quality time with his wife and two boys. When it comes to fuelling his day, a strong flat white, maximum hydration and overnight oats are his go-to.
Want a front-row seat to his daily routine? Let’s tackle it head-on!
What time do you wake-up and what's the first thing you do?
Between 5-6am but depends on training schedules. As soon as I’ve brushed my teeth, I take electrolyte salts and sports supplements, including cordyceps, lion’s mane and tongkat ali to start my day on the right foot.
What’s your go-to breakfast?
Overnight oats or Weetabix, with almond milk, pistachio cream and crushed pistachios. Some days I change it up with sourdough and avocado toast. I snack on fruit and nut mixes all the time too, especially cashews.
How do you manage the morning rush?
I rely heavily on planning the night before. I always ensure my training gear is packed and ready, and my breakfast is prepped. This helps smooth out any potential hiccups.
When do you workout and why?
I balance cardio workouts required for my job and enjoy early training sessions around 4am when I'm off-duty. I hit the local CrossFit as we’ve got a good gang of us who train there. I also mix it up with yoga and reformer Pilates, which are great for my physical as well as mental health.
How do you fuel beforehand?
I’m big on salt electrolytes and ensure I have them with a litre of water. This routine gets me charged for the day. Before games, I hydrate with up to three litres of water the day before and have carb drinks at half-time.
It’s important not to drink too much in one-go, the NHS recommends 1.5-2.5 litres per day for most adults, but this would depend on other factors like your physical activity levels.
What’s your exercise routine?
As a rugby league player, I need to be strong, fast and agile. I focus on movement techniques such as CrossFit and speed work for maintaining quickness in my position. Hot yoga and Pilates also form part of my routine to enhance flexibility. It’s surprising how flexibility through yoga can then help my rugby performance!
Do you have a post-workout foodie strategy?
I love sushi and chicken as they’re protein-rich, super easy and don’t leave me overly full. Since I’m often buzzing from the adrenaline post-game, I prefer things that aren’t too filling and tend to graze a lot.
Aside from phone/wallet/keys, what’s the one thing you don’t leave home without?
My water bottle and Carmex lip balm.
What’s the most and least stressful part of your day?
The most stressful is getting my sons dressed in the morning or any routine changes during training, like rescheduled meetings. The least stressful is half an hour before bed when my boys play together.
How do you take care of your mental wellbeing?
I enjoy spending time outdoors and am a big fan of fishing. Being near the Lake District allows me to escape the busy lifestyle and juggling acts of rugby and family, providing me with much needed 'me' time.
What does dinner in your household look like? Or being a Northerner, tea?
My wife is excellent at meal planning – we love a plan! We organise them around themes for the week, like meat, vegan and fish dishes. We often use recipes from Em the Nutritionist’s book. Last night, we had a chickpea curry with lots of spinach, focusing on variety of plants for a happy gut.
What’s your priority when planning meals – flavour, nutrition, gut health or something else?
A balance of all the above. Being an athlete, I need a varied intake as I burn 3,000-4,000 calories just from training. With other activities I could burn up to 6,000 a day so having a well-rounded diet is crucial.
What time do you go to bed and what's your secret to a good evening routine?
I aim to be in bed by 9pm and asleep by 9.30pm. I prefer the window open and love a cold duvet, unlike my wife who likes being cosy and warm. I also take magnesium and functional mushrooms as I wind down before.
How do you rest and recharge?
I use Normatec leg pumps (compression boots popular among many athletes) to reduce swelling, coupled with ice baths, potentially beneficial for both body and mind, as well as for circulation in the short-term.
What are your must-have vitamins and supplements?
My must-have vitamins and supplements include electrolytes, magnesium, vitamin D, omega-3 and functional mushroom supplements. I’ve also been loving the TriActive range and lemonade flavour clear whey protein from Precision Engineered.
Complete this sentence: I can’t get through the day without…
A good coffee! My order is usually a flat white with a double shot or a cortado. For a treat, I might choose coconut milk.
How do you maintain your exercise and nutrition regime following injuries?
Currently, I’m dealing with a meniscus tear and just had surgery. I’ve been strict with my plan from my nutritionist, even though I can’t run or do much upper and lower body weight work right now. It’s hard because I’m used to running around 8k a day.
What does recovery look like for you?
Recovery is a high priority for me, especially with my current injury. I want to focus on doing everything possible, including using cryo chambers and following structured recovery plans to get me back at the top of my game.
What’s the best and worst part of being a pro rugby player?
The best part is the lifestyle: training daily, staying fit, performing in big arenas and winning trophies. The worst part is missing summer holidays, birthdays and family moments because of the demanding schedule, with time off usually around October and November.
What’s your favourite treat meal?
I love burgers, especially my custom creation dubbed the "Charnley Chunk", which includes four patties, halloumi, shredded pesto chicken, beetroot and burger sauce.
The final say
Whether you’re carb-loading for a big event or wondering why rest and recovery are so important – we’ve got you.
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