Ever wondered what elite-level footballers eat after a match or training?
Well, wonder no more. JOE Football Writer Reuben Pinder went down to Premier League side Fulham earlier this week for a training session. He was treated to a typical post-match meal in the club’s canteen.
Although the Cottagers have struggled to adapt to life in the top tier, there is still an immense amount of quality in the squad.
To try and stave off the threat of relegation, Claudio Ranieri’s squad will be looking to optimise all aspects of training and diet. This is what the likes of André Schürrle and Jean Michaël Seri eat before and after a game:
Let’s digest what’s on the plate.
It’s worth bearing in mind this meal contains a sizeable portion of protein, carbs and fat. While it’s now common to see diets such as Keto or Paleo eliminate entire food groups, performing to your true potential in the gym or on the pitch requires all three.
It’s the quantity and type of food that is most important.
Super salmon
With each meal, you should consume a solid source of protein (containing at least 20 grams of protein). It’s not all about building bigger guns. Protein helps your muscles recover from intense exercise – this is imperative when playing more than one 90 minute match a week.
Protein will help build muscle due to its amino acid content, which in turn aids strength and power. Competing in aerial duels or in tough tackles will demand a lot of strength.
Salmon itself is also rich in omega 3, an essential fatty acid with anti-inflammatory properties. Omega 3 fats provide players with a further recovery aid, while also promoting focus and cognitive function. No ball watching…
Call on carbs
‘No carbs before Marbs’ may be a popular reality TV mantra, but it’s not optimal for most people. This is especially true if you’re a keen footballer or gym goer fuelling your training in the correct fashion.
Carbs won’t make you fat – excess calories will. Carbs provide the body with fuel in the way of glucose, which converts to muscle glycogen in the body. This is essentially fuel for your muscle cells.
You also need an adequate amount of fibre to help you digest and make use of food. This dish contains long grain brown rice, the kind highest in fibre.
Brown rice is also a low-GI carb, so it’s digested very gradually. Players will need a mix of rapid and slow-digesting carbs.
This dish contains a lot of green veg which is a godsend. You may not have liked eating them as a kid, but your greens are full of fibre, low in calories and with a high water content – leaving you feeling full and well-fed.
Don’t forget fats
Fatty foods aren’t the evil many make them out to be. They’re essential for hormonal function, feelings of fullness and absorbing vitamins and minerals.
That said, don’t overdo it on fats. They are nine calories per gram, as opposed to protein and carbs with four calories in each gram. A little goes a long way.
Fulham’s dish contained a whole egg, one of the finest combinations of protein and healthy fat available. Egg whites are also rich in B vitamins – responsible for energy production. When legs start to tire in the second half, nutrition makes a big difference.
You’ll also see a handful of olives on the plate. Olives are overwhelmingly full of oleic acid, a monounsaturated fat. Your body needs some saturated fat, but you should look to limit these.
The big picture
All of these foods combine to produce a nutritional powerhouse of a meal, capable of fuelling 90 minutes of Premier League football.
Even if you aren’t a budding ‘baller, this meal will help you stock up for gym workouts when eaten around two hours before training.
Read more:
- A nutritionist explains why the Carnivore Diet should be avoided
- Build bigger forearms with these three key exercises
- Training with Ryan Terry, the UK’s top fitness model
