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Diet for a rugby player: what a top male and female athlete eat in a day
Written byNatalie Beastall
Reviewed byEmily Foster
Ever wondered what a rugby player really eats in a day? Us too! From pre-game fuel to post-match recovery, we’re diving into what powers Gaz O’Brien and Storm Cobain through their matches…
Summary
1Start the morning strong
From bagels with beans and extra mature cheddar on top to overnight oats with protein powder, you’ll want to start...
2Snacks and dinner rituals
Neither athlete is caught without a snack – Bounce Balls and Fridge Raiders are both on the menu. Pre-game carb loading is key but...
3Game day nutrition
Make strategy and routine meet. Spacing out meals and avoiding too much protein early keeps energy levels up without...
Rugby isn’t just won on the pitch – it starts on the plate. Behind every tackle, try and sprint is serious fuel powering the players.
We’ve got a behind-the-scenes pass from Gaz O’Brien and Storm Cobain to what goes into a Leigh Leopards star’s diet, from pre-match bites to post-game cravings. Spoiler: it’s not all chicken and broccoli.
Plus, our in-house sports nutritionist, Emily Foster, weighs in with pro tips to level up your own routine and keep recovery on point.
6am – rise and fuel
For Gaz, mornings start strong – with carbs, caffeine and cheese. “We always have bagels in the house,” he says. “So I have one with half a tin of baked beans and some grated extra mature cheddar. Then a chocolate protein shake. And of course – coffee.”
Storm, who juggles rugby and teaching, is already out the door by 6.20am. Her prep is all about convenience with power.
“I prep overnight oats with protein powder, Greek yoghurt and, right now, banana and Biscoff,” she says.
Expert take: “Both are starting strong,” says nutritionist Emily. “Wholegrains, beans and protein-rich options like yoghurt and protein powder help stabilise energy and support recovery – essential for athletes with packed schedules.”
Mid-morning to midday – prepping for the grind
If Gaz is lifting, he keeps it light – skipping a meal but always sipping electrolytes or a pre-workout drink. Storm, meanwhile, relies on meal deliveries packed with 50g of protein and pairs them with shakes.
“It’s easy and quick,” she says. “I always want to hit my protein targets.”
Expert take: “If there’s a long gap between meals, even a banana or dried fruit can help top up glycogen stores,” Emily notes. “And remember, not everyone needs athlete-level protein – check out our protein calculator to find your sweet spot.”
Post-workout plates
Gaz doesn’t overthink it – leftovers are king. “Usually chicken, broccoli and rice – a staple. If not, I’ll grab a chicken wrap.”
Storm hits her second big meal of the day: “Chicken and potatoes with mixed veg. I need it to power through the rest of the day.”
Expert take: “These meals are great – carbs for glycogen and lean protein for muscle repair. Adding a rainbow of veggies can expand the nutrient profile even more,” Emily states.
Snack o’clock and dinner time rituals
Neither athlete is caught without a snack. Gaz loves Bounce Balls. Storm’s trio: yoghurt, fruit and Fridge Raiders.
As for dinner? It’s comfort meets performance. “I love cooking,” says Gaz. “Think spaghetti Bolognese, garlic bread or a pre-match creamy pasta my wife makes.”
“I’m usually going for something hearty,” Storm adds. “Especially if it’s a match week. I can’t say no to a roast dinner with mashed potato and gravy.”
Expert take: “Pre-game carb loading is key. Think pasta, rice, potatoes – energy stores need to be fully stocked.”
The priority when planning meals for Gaz is simple: “I need as many calories as I can get, as I struggle to gain weight. And of course, I want it to taste good, so I’m not too worried about adding cream or cheese as it doesn’t really affect me – some say it’s luck, I say it’s a curse of the job!”
Carbs are really important for Storm to help replenish her energy but “after training, it's definitely a protein focus in terms of recovering and getting ready for the next day”.
Expert take: “Focus on nutrient-dense, healthy fats (avocados, nuts, seeds) to increase calorie intake without overdoing the saturated fats (from cheese or cream). This helps avoid potential negative effects on heart health.”
Key vitamins and supps with no fluff
Gaz is all about vitamin D and BCAA’s, whilst Storm makes sure to have creatine every morning with a multivitamin and some collagen.
Expert take: “Vitamin D is a must in the UK winter – think stronger bones, better immunity and faster muscle recovery. Creatine is your gym-sidekick as it supports strength, endurance and helps you push harder. Collagen type II? Great for joints which equals less discomfort, more mobility, all gain.”
Game day nutrition: strategy meets routine
Mornings of a match are all about fuelling right. Gaz sticks to his bagel formula, with nuts and a shake. He tops up with pasta around 3pm.
Storm? She goes all in. “Two breakfasts! Oats with banana and honey, then eggs and bagels. I really focus on the carbs to fuel up.”
Expert take: “Storm’s strategy is smart,” Emily says. “Spacing out meals and avoiding too much protein early keeps energy levels up without slowing digestion.”
Kick-off to final whistle
Just before game time, Gaz grabs a sugary drink, bananas and... fizzy sweets. “Our coach keeps a bucket of them – I grab a handful right before the game.”
Storm reaches for energy gels. “Quick, efficient – it gives me that burst I need.”
Half-time routine? Sip, refuel, repeat. “Lucozade and a carb gel,” Gaz says. “Half a Lucozade for me,” Storm adds.
Expert take: “Fizzy sweets and gels are a smart way to get fast fuel. Quick carbs help increase blood sugar levels, providing immediate energy to fuel muscles during intense activity.”
Post-match – refuel and recover
Recovery food is a mix of real talk and real cravings. “I can’t lie, it’s usually fast food!” Gaz confesses.
Storm is more structured: “A protein-carb recovery drink, then usually steak and mash when I get home.”
Expert take: “Treats are fine, but don’t skip recovery nutrition. A shake, a balanced meal and hydration are essential to bounce back stronger.”
Hydration habits
Hydration might not be front of mind all week – but come game day, the bottles come out.
Gaz keeps it real: "I probably don’t drink enough during the week. On game day though? I’m filling my bottle three times before I even leave the house. It's a bit annoying when I’m constantly running to the loo!"
Storm knows she’s got room to improve: "I’m so bad at drinking water. I’m more of a tea drinker – always got a cuppa in hand. Ask me if I’ve got a water bottle and I’ll be digging through my bag. This year I’m trying to get better. On game days I start with electrolytes to kickstart the hydration and help with performance."
Expert take: "Tea does count toward your fluid intake," says Emily. “But staying hydrated with water or an electrolyte drink throughout the day is crucial – especially on training or match days when sweat losses are higher. It supports both performance and recovery.”
Rest, recovery and long-term goals
Protein shakes, ice baths, cold plunges and hydration rituals round out their recovery routines.
“I hate the ice baths,” Gaz laughs.
“I do cold plunges, plus water with electrolytes every morning,” Storm says. “Recovery is a full-time job.”
When it comes to the purpose of their nutrition, both agree – it’s personal. “It depends on your position and goals,” Gaz says. “For me, it’s calories, calories, calories.”
And for Storm? “It’s about fuel and protein for recovery. I couldn’t perform without it.”
Curious how your needs compare to a pro athlete? Try our protein calculator to get started on your own fuelling strategy.
The final say
Last word from Emily: “Fueling right isn’t just about game day – it’s a full-circle strategy. Storm’s attention to carbs and protein is spot on. Whether you’re an athlete or just training hard, recovery is where the gains happen.”
So, there you have it – an inside look at the daily meals, snacks and recovery strategies that keep rugby players like Gaz and Storm performing at their best. It's all about fueling the body with the right balance of protein, carbs and fats to ensure maximum energy and recovery.
So, whether you're gearing up for your next match or just looking for ways to up your sport nutrition game, you now have the playbook straight from the pros. Take a look at 24 hours with rugby player Josh Charnley to see what he gets up to on and off the field or kick off a different routine with our football-focused nutrition tips from Emily Foster.
The nutrition and meals described in this interview are specific to the athletes to meet their personal nutritional requirements, this should not be used as general nutrition advice. If you would like personalised nutrition advice, you can see the Holland & Barrett consultation service.
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