20% off €35

Code:HB20
OffersSave up to 1/2 priceBuy One Get One 1/2 Price3 for 2 Mix & MatchPayday EventBuy 1 Get 1 FreeOnline OnlyOutlet2 for €23 Mix & MatchShort Dated2 for €6 Mix & MatchIntroductory OfferVitamins & SupplementsVitamins & Supplements Shop AllCBDCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGlucosamineGlucomannanSeaweed, Kelps and AquaceuticalsDigestive EnzymesCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyFlower RemediesVegan Vitamins & SupplementsHolland & BarrettVitabioticsSolgarNew NordicBioglanNatures AidBetterYouNovominsWild NutritionNeubria3 for 2 Mix & MatchBuy One Get One 1/2 PriceSave up to 1/2 pricePayday EventBuy 1 Get 1 FreeOnline OnlyOutletIntroductory OfferDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink Shop AllEasterVegan FoodDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesChocolate CoatedTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstituteMushroom DrinksTeasMatcha & Green TeaSleep & Relaxation TeaSlimming TeaWomen's Health TeasDrinks & JuicesShop all Drinks & JuicesMultipack DrinksProtein ShakesJuices & Health ShotsNatural Energy DrinksKombuchaSoft DrinksWaterAlcohol Free DrinksKefirSuperfoodsShop all SuperfoodsSuperfood PowdersMoringa PowderSpirulinaGoji BerriesBaobabChia SeedsHealthier SnackingShop all Healthier SnackingProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardCondiments & SaucesApple Cider VinegarSuperfoodsBreakfast CerealsHoney, Jams & SpreadsTinned FoodsRice, Pasta, Pulses & GrainsHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSpreadsPateBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodHolland & BarrettNaturyaGrenadePukkaNakdHeath & HeatherPerfectTedTwiningsTrekManuka DoctorSave up to 1/2 pricePayday EventBuy One Get One 1/2 PriceBuy 1 Get 1 FreeOnline OnlyShort Dated2 for €6 Mix & Match3 for 2 Mix & MatchGluten FreeDairy FreeWheat FreeSugar FreeEgg FreeMilk FreeSoya FreeNut FreeSesame Seed FreeCelery FreeNew inSports NutritionSports Nutrition Shop AllProteinShop all ProteinClear ProteinProtein VeganMeal ReplacementsWhey ProteinMass GainersDiet ProteinCaseinSports SupplementsShop all Sports SupplementsSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsBCAAArginineCreatineShop all CreatineCreatine PowderRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossKetoPrecision EngineeredOptimum NutritionApplied NutritionMyproteinGrenadeUSNPhDTriActiveSiSPulsinSave up to 1/2 priceBuy One Get One 1/2 PricePayday EventOnline Only3 for 2 Mix & MatchIntroductory OfferShort Dated2 for €35 Mix & MatchDairy FreeGluten FreeSugar FreeSoya FreePalm Oil FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeNew inBeautyNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareCBD BeautyHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesMakeupDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaQ+ATrilogyChilds FarmSea MagikSave up to 1/2 priceBuy One Get One 1/2 PricePayday EventBuy 1 Get 1 Free2 for €23 Mix & MatchOnline OnlyOutlet3 for 2 Mix & MatchAlcohol FreeFluoride freePalm Oil FreeParfum FreeCelery FreeCereal FreeCrustaceans FreeDairy FreeEgg FreeFish FreeNew inWeight ManagementWeight Management Shop AllSlimming TabletsFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportGrenadeOptimum NutritionHolland & BarrettPulsinPhDEat WaterUSNNatures AidNew NordicApplied NutritionSave up to 1/2 pricePayday Event3 for 2 Mix & MatchBuy 1 Get 1 FreeOnline OnlyBuy One Get One 1/2 PriceShort Dated2 for €35 Mix & MatchSugar FreeGluten FreeDairy FreeWheat FreeNew inHealth & WellnessShop all Health & WellnessJoints Bones & MusclesEnergyGut HealthShop all Gut HealthGut Health FoodHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenStress AnxietyShop all Stress AnxietyEnergy SupportSleep & RelaxationShop all Sleep & RelaxationRelaxationFood & DietShop all Food & DietKeto FoodMenopauseHolland & BarrettNaturtintVitabioticsDr OrganicSolgarBetterYouApplied NutritionWildOptimum NutritionWeledaSave up to 1/2 price3 for 2 Mix & MatchBuy One Get One 1/2 PricePayday EventBuy 1 Get 1 FreeOnline Only2 for €23 Mix & MatchOutletGluten FreeDairy FreeSugar FreeAlcohol FreeWheat FreeSesame Seed FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeNew inNew InBest SellersTrendingShop for your WellnessGut HealthImmunityEnergyWomen's HealthMenopauseSkincareJoints, Bones & MusclesHair, Skin & NailsSleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartLow Mood & DepressionEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesEnergyWomen's HealthPeriod & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast
Skip to content

Explore related topics

24 hours with... rugby player Josh Charnley

emily_coates

Written byEmily Coates

heeral-patel-bio

Reviewed byHeeral Patel

Male holding rugby ball on feet with green background
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...”

Explore related topics

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.
Weight barbell on the floor in gym
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.
Lemonade drink on bar rack
What are your must-have vitamins and supplements?
My must-have vitamins and supplements include electrolytesmagnesiumvitamin Domega-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.
beef burger with avocado and bacon on a bun
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.

Related Articles

Sign up for exclusive offers
Plus, get expert advice to support your health & wellness straight to your inbox when you sign up to Holland & Barrett emails.