Build muscle - Increase size - Improve performance

Whether you're looking to build muscle, increase your weight or improve your fitness for Rugby, True has you covered. Our range of supplements below have been handpicked to assist you in achieving your health, muscle & fitness goals for footy.

Rugby & Supplements

Rugby is a challenging game both on and off the field. To perform at your peak and continue to improve players must ensure their nutrition is up to scratch. Whether you’re looking to push your game to the next level, recover faster from strenuous training sessions, or simply seeking to cope with the physical pressures of the game, supplementation may be perfect for you.

Prior to supplementation, athletes must first ensure they are receiving the majority of their nutrients from a well-rounded wholefood diet. Supplementation should not be relied on as a sole source of nutrition; it is only to supplement a diet.

Rugby Union and League are two of the most physically demanding sports on the earth. With required combinations of speed, strength, and endurance, Rugby players are required to develop a wide range of physically taxing attributes. Developing these attributes can take its toll on the body and that’s were supplementation and good nutrition comes into play.

Whether it’s a post–training protein shake, some pre-training pre workout, mid-training BCAA’s or daily greens, there’s a wide range of supplements that can enhance your game. It’s just about finding out what’s right for you.

In choosing rugby supplements you should first consider how often you train and what type of training you are doing. Are you doing a lot of resistance training in the gym in order to gain muscle, predominantly training for endurance, or both? Check out “Supps for Players” to help decide what’s right for you.

True Protein are the proud supplement suppliers to the Queensland Reds, meaning the likes of Quade Cooper, James Slipper, and Stephen Moore are utilizing the benefits of True Protein to help boost their game. For tips and rugby supplementation advice, see below.

Who We Sponsor Banner

Who We Sponsor

Queensland Reds Logo

Queensland Reds – Super Rugby

True Protein are proud to be the official sports nutrition suppliers of the Queensland Reds for the 2017 and 2018 seasons. Working alongside the likes of Reds nutritionist Gary Slater and the Reds Head of Athletic performance, Damien Marsh, True Protein will be fuelling the Reds Super Rugby ambitions.

The Reds are required to maintain near perfect nutrition throughout the season to handle the demands of numerous training sessions, competitive games, and international travel. Whilst the majority of their diet would consist of wholefoods, the Reds high energy expenditure means they seek supplementation to reach their daily macronutrient (Protein/Carbs/Fat) goals. That supplementation is provided by True Protein.

Product Testimonial – Gary Slater, Performance Nutrition Coordinator at QLD Reds

There is increased recognition of the role played by diet in optimising the performance of athletes & rugby is no exception given the training and game demands of the sport. In recognition of this, much of my role relates to the use of diet to optimise fuelling of and recovery from sessions. More recently we’ve focused on better incorporating diet into the daily training environment. To assist with this process, we’ve partnered with True Protein, a company who’s focus on evidence based supplements caught my attention.

We especially make use of specific True Protein products within the daily training environment, including pre, during & post training, to get fuel to the muscles when they need it most. This includes products like True Protein’s Oats & Whey, and True Intra+, plus True Pre when the boys are carrying some fatigue into a session.

What’s more, the team at True Protein are really happy to collaborate with us in the development of unique evidence based formulations that can further assist our program to get through the rigors of a Super Rugby season. Independent batch testing of the True Protein range also gives us total assurance we’re giving the boys exactly what we want to and nothing else, and that’s reassuring in a rapidly evolving supplement industry that’s often driven by myths and misconceptions rather than True Science... True Protein.

Oh by the way, do yourself a favour & try to True Protein Premium Whey Protein Isolate. The boys just love some of the novel flavours like ‘Apple & Cinnamon’ mixed in with their oats at breakfast or the ‘Banana & Honey’ added to a natural Greek yoghurt at supper for a protein recovery boost.

Supps for Players Banner

Supps for Players

Pushing yourself regularly at the gym, on the field, or during games can put a lot of strain on the body. To cope with that strain, athletes need to fuel their body consistently. Proper nutrition doesn’t just mean having a good pre-game feed or post-match meal; it means consistently providing your body with the nutrients it requires. Below are some products that can support your body’s requirements.

Recommended Products for Rugby


WPI boasts 90% protein content for first rate results

Quick Buy More Info


Turbocharge workout performance and intensity.

Quick Buy More Info


For explosive energy and power, builds lean muscle

Quick Buy More Info

Japanese BCAA 4:1:1

Premium branched chain amino acids

Quick Buy More Info
When To Use Banner

When To Use

Supplementation can be done at any time. However, different supplements have their uses at different times. See below for a list of the best types of supplements for before, during, and after training.

Before Training

Around 2 hours prior to training/kick off, athletes should have a decent meal to give their body a fresh source of fuel. In the hour prior to training (especially if you have missed the prior meal) then it’s best to consume some source of high GI carbohydrates.

These high GI carbs, such as dextrose, provide the body with an instantly accessible source of energy. However those looking to lose weight can skip the high GI carbohydrate, unless they have a very demanding training schedule. Another way to prepare your body prior to training is True Pre. True Pre provides your body with the protein and amino acids it needs to achieve peak performance.

During Training

Intra-training supplements are only necessary for those who train either for long periods of time (over an hour) or more than once a day. Nevertheless, there are a wide range of intra-training alternatives. For those looking to gain muscle or to cope with a demanding training schedule, BCAA’s are a great intra supplement. BCAA’s help keep your body in an anabolic (muscle building) state, whilst also providing your muscles with a source of fuel. Finally, for those training for endurance (perhaps going for long runs or cycles to keep you fit in the off-season), then True Endurance is perfect for you. Packed full of slow and high GI carbs, as well as electrolytes, True Endurance ensures you can perform at your best for longer.

After Training

Following exercise there is a 15-30 minute window in which the body is craving protein the most. The most convenient way to satisfy this need is a post-workout protein shake. By providing your body with the protein it needs immediately post workout, you’re kick-starting the recovery process. This ensures your muscles will recover faster, be assisted in growth, and be less sore in the following days. A post-workout shake is also the perfect place to stack other muscle assisting supplements such as Glutamine and Creatine. These supplements can assist recovery whilst also supporting your immune system.

  Recommended For Supplement Suggestion Dosage
Pre Training An Extra Boost True Pre 25g
During Training Training Sessions Over 1hr True Endurance 25g
After Training Post Training Recovery True Whey Protein Isolate 30g
Professionals Top Picks Banner

Professionals Top Picks

As the official supplement supplier to the Queensland Reds we have exclusive access to information regarding what supplements they prefer. Below are some of the key supplements the Queensland Reds are using this season on their quest for Super Rugby success.


WPI boasts 90% protein content for first rate results

Quick Buy More Info


Turbocharge workout performance and intensity.

Quick Buy More Info


All-in-one Post Workout Blend - Improved formula

Quick Buy More Info


Protein and carbs, all in one blend

Quick Buy More Info


Train harder, race faster, recover quicker

WAS $35
Quick Buy More Info