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From gym to game day, discover what keeps this elite rugby player ready to tackle his goals head on, from must-have protein powders to creatine – and with expert advice from our nutritionist
Jack's top picks
24g protein & 5.5g of BCAAs
Optimum Nutrition
Optimum Nutrition Gold Standard 100% Whey Protein Vanilla Ice Cream 900g
£36.00
21g protein & 4.9g of BCAAs
Precision Engineered
Whey Protein Chocolate 900g
Buy 1 Get 1 Free
£29.00
5g of creatine monohydrate
Precision Engineered
Creatine Monohydrate Powder 210g
Buy 1 Get 1 Half Price
18+
£10.00
Rugby pros are always looking for ways to stay strong and dominate every match, and Leigh Leopards’ Jack Darbyshire is no exception.
From his favourite whey proteins to why he uses creatine, he has given us the inside scoop on how he stays match-fit all season – ruck yeah!
But not just that, our nutritionist Emily Foster is here to tackle why these supplements are great for supporting your body when exercising and playing sport.
Rugby player Jack’s top supplements
It may come as no surprise that whey protein is at the top of Jack's shopping list, closely followed by creatine.
“This is a staple - I imagine a lot of athletes say the same. My favourites are the vanilla ice cream and the chocolate peanut butter flavours from Optimum Nutrition. I really like the chocolate whey protein from Precision Engineered too.
“I also take the brand’s pure creatine monohydrate,” he says.
Jack’s main goal is gaining weight and bulking up: “Something that’s pretty important in rugby. I'm trying to get a little bit bigger, so I'm not getting bashed around as much.”
Nutritionist Emily explains: “Optimum Nutrition wheys are fast-digesting and quickly absorbed – ideal for post-training recovery after high-intensity sessions. They contain BCAAs (especially leucine) and protein, which help muscles to grow.
“This convenient protein source helps to meet daily protein needs - particularly important for rugby players, who train frequently and need to support consistent muscle recovery.”
Why do you take these and how do you add them into your day?
Jack makes a protein-packed smoothie each morning before training, using whey protein, to make sure he’s hitting his daily intake. He also adds creatine for extra energy and performance support.
“I don't normally eat much in the morning, so having a smoothie or a shake is a good way of getting a protein fix first thing and it helps me to hit my protein goals throughout the day,” he says.
“I've been trying to supplement creatine consistently for three years. Precision Engineered’s creatine monohydrate supports explosive power, strength, sprinting and tackling – ideal for rugby players. It helps improve repeated sprint ability and can enhance recovery from intense training.1
“Sometimes I’ll use both whey protein and creatine at night, too. If I have yoghurt I’ll add a scoop of protein – it makes for a nice snack in the evenings.”
Emily adds: “Sleep is the body’s key recovery phase, during which growth hormones are released to aid muscle repair.”2
How did you discover these supplements?
Thanks to nutrition meetings, Jack was told all about the top supplements that’ll support him during training and on game day, but also for when he’s off the pitch.
“Creatine was constantly raved about as one of the most researched and effective options,” he recalls. “Both the protein and creatine are Informed Sports tested too. Which is good for us, because we have to be careful with drug testing.
“But also we're sponsored by you – Holland & Barrett – so we get to hear about the latest sports nutrition.”
Electrolytes can also be very beneficial, says Emily: “They’re essential for hydration and muscle function which is particularly important during warmer weather, tournaments or double training days.
“Rugby players often experience high sweat losses, so replacing electrolytes can support energy and reduce fatigue.”
Have you noticed any changes in your overall wellbeing since using these?
The proof is in the pudding (or protein in this case), and Jack is confident that his supplement routine is working for him the way that he’d hoped.
“I've built a little more muscle mass which has been great!
“But it’s still important to make sure you’re using these supplements as part of a balanced diet – which is something I aim to do. But getting extra protein helps support your goals.”
Are there any other lifestyle habits that pair well with these supplements to improve their effectiveness?
When involved in intense sport, it’s key to maximise the effects of the supplements you take. Jack does this by making sure he gets what he needs before heading to the gym or to a field session.
“After a game, you can always turn to a little protein shake to start that recovery process. Especially in the first games of the season when we’re not used to playing, you can feel quite sore for the next few days after but having them definitely helps with that,” he says.
Precision Engineered’s Whey Protein has been designed to support muscle growth and repair, providing 21g of protein per serving. Emily shares: “Meeting daily protein needs is crucial for muscle repair, growth and adaptation. For rugby players, that’s typically 1.5–2.0 g per kg of body weight, as recommended by leading sports nutrition bodies.”3
What other products do you swear by?
Outside of his sports essentials, Jack has a few Holland & Barrett favourites he regularly stocks up on – and he didn’t hesitate to share them.
“My morning smoothies are a big part of my routine, and I always add H&B’s gluten-free jumbo oats. I’m coeliac, so finding gluten-free options that come in big packs – and actually taste good – makes a real difference. These oats have been a game changer.”
He also highlighted the importance of finding the right protein: “The protein powders I use are gluten-free too, which is worth shouting about because honestly, so many aren’t.”
And when it comes to snacks and spreads, Jack keeps it simple: “I’m a big fan of Pip & Nut Peanut Butter – it’s always in my cupboard – and I usually grab a jar of honey while I’m at it.”
Jack’s must-haves for training
5g of creatine monohydrate per serving for increased physical performance
Precision Engineered
£10.00
£0.43/100 g
The final say
Whether you’re wanting to score a try or looking to beat your PB, we’ve got you covered with how to use creatine for workouts and recovery. Or take a look at our top picks to fuel your goals.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Wax B. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients [Internet]. 2021 Jun 2;13(6):1915. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8228369/
2. Morrison M, Halson SL, Weakley J, Hawley JA. Sleep, circadian biology and skeletal muscle interactions: Implications for metabolic health. Sleep Medicine Reviews [Internet]. 2022 Dec 1;66:101700. Available from: https://www.sciencedirect.com/science/article/pii/S1087079222001137
3. Meyer M, du Toit E, Nel R, Coetzee D. Macronutrient requirements and intake by professional male rugby players. Journal of the International Society of Sports Nutrition [Internet]. 2025 Dec;22(1):2479709. Available from: https://pubmed.ncbi.nlm.nih.gov/40099872/
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