LINGARD ON PLANT-BASED MEALS

Although Manchester United footballer Jesse Lingard narrowly missed out on playing for the

England Euro 2020 squad, the midfielder enjoyed an outstanding end to the season – fuelled by his new mainly plant-based diet.

The 28-year-old is clearly in peak physical condition, and he’s not the first high-profile sports star to switch on to the benefits of plant-based eating – others include his former Manchester United teammate Chris Smalling, and tennis champions Novak Djokovic and Venus Williams.

Not 100% vegan. Lingard changed to a more ‘flexitarian’ diet – where animal products are eaten occasionally, but with a much bigger focus on plant-based elements – halfway through the season.

“At first, I tried to go fully vegan straight away, but I found I was starving during a game.” he admits. “Plantbased foods are always going to be a good fuel component and put you into a really good mode going into a game, so I make sure to have as much as possible.”

During a game, while many players use energy gels to aid performance, Lingard sticks to fruit and nuts. “They give us energy gels to take but I rarely do,” he says. “I take pistachios to games and snack on them to give me a bit of energy and help with recovery, and at half-time I have a banana.”

Bodyandmind

Professional footballers can burn more than 2,000 calories per game, so maintaining optimal weight and having the right nutrition plan is crucial. But it’s not just preparation that’s important – recovery is also vital.

“Food is very key with recovery,” says Lingard. “Especially after a game, it’s important to get the right food. You have to regain to recover faster for the next game. After a game, I get as much food down me as possible, go to the gym and then have an ice bath.”

The physical demands of professional football are huge, but the mental stresses are also pretty tough, and Lingard says it’s important to step away between matches, to give his mind a break and refresh himself mentally.

Plant-baseddietsandathletic performance

GP Dr Laura Freeman, of Plant-Based Health Professionals UK, says plantbased diets are excellent for athletes.

“There are now a growing number of vegan athletes demonstrating the beneficial effects of a varied and wellplanned plant-based diet,” she says. “It’s being increasingly accepted that a plant-based approach can enrich the diet – a key component in driving athletic performance. It can be used effectively to meet increased nutritional and energy requirements, while also enhancing performance and recovery.”