Freddie Burns: A Day in the Life of a Professional Rugby Player

Being at the top of your game as a professional rugby player can be difficult. There are so many elements to take into consideration such as diet and nutrition (before, during and after), strength, power, speed…the list goes on. All this can seem a lot, intimidate you and ultimately push you away from reaching your full potential. Well, this doesn't have to be the case. In this short blog I will talk you through a day in my life as a professional rugby player and how companies like For Goodness Shakes aid me in being the best I can be whilst focusing on the more complex side of the game such as strength and conditioning, skills and, most importantly, recovery. I firmly believe that using supplements like For Goodness shakes allow me to be a better player by taking out the stress of having to also eat to get the right nutrients into my body and aide my diet as a professional rugby player especially straight after training. However, it is very important that supplements are used alongside a balanced, healthy diet.


7.30am: Alarm goes off. It’s up, glass of water, shower and head straight to the training ground.

8am: Breakfast. I’m fortunate that as a professional rugby player we are supplied breakfast at the training ground. I’ll usually have scrambled eggs, two lean sausages and some baked beans.

8.30am: Meeting and analysis of opposition.

9.15am: Weights. Normally consisting of an upper body and a lower body lift. For example, 3-4 sets of 4-6 reps split squat super-set with a core exercise such as 3 sets of 10-15 rollouts and a bench press 3-4 sets of 4-6 super-set with a lat pulldown of 3-4 sets of 6-8 reps.

10am: Backs Units. This is where as a group of backs we come together to work on skills specific to our department/playing positions and get a clear vision of the game plan for that weeks’ opposition.

11.15am: Lunch. Again, supplied by the club but usually consists of a high protein meat such steak with vegetables like broccoli, green beans and salad.

12.30pm: Team Meeting. Analysis of previous game and look forward to the opposition we are facing that weekend.

1pm: Team Training. Usually lasts between 60 and 90 minutes of high low intensity clarity blocks with high intensity game scenario blocks.

3pm: Food. Usually a more carb in this feed so typically chicken breast and some rice with green vegetables.

3.30pm: As I can’t consume a great amount of food after training on my way home I’ll drink a For Goodness Shakes high carb recovery drink which helps replace glycogen stores I’ve used, rebuild muscle ready for training tomorrow as well as support my immune system whilst reducing fatigue.

4pm: Once home I tend to have an afternoon nap of about 30 minutes. Sleep is one of the best forms of recovery and 30 minutes is the right amount of time to not feel groggy when waking up (the old-fashioned power nap). During this time, I switch off my phone, TV and any other distraction to have 30 minutes away from the world which is great for my mental health.

6-7pm: Evening meal consisting of mainly protein with vegetable and salad.

9pm: I usually go in the hot tub or have a hot bath to relax my muscles.

10pm: Bedtime to fully recover and face the next day!!

Freddie Burns