EAT LIKE AN ENGLAND STAR
WHAT YOU SHOULD BE DOING THIS MONTH…
ONE THING nutritionists and performance chefs try to do is keep it interesting and varied in long camps, writesnutritionistJamesMorehen.
So in a camp like England’s, normally breakfast has an omelettes station with lots of toppings available. There will be other protein options on a buffet service, like eggs, yoghurts, 100% meat sausages, bacon (fat off) and a variety of milks.
On heavier training days it’s important for players to consume a high-carb breakfast. Overnight oats, fruit, porridge, bananas and cereals will be available.
Lastly, a strong hot drink spread is ever present, from the espresso machine to
“On heavier training days it’s important to consume
a high-carb breakfast”
the normal range of teas. Some players even bring their own coffee machines!
Daily snacks should be on offer, such as fruit, granola bars, smoothie stations and unique additions like collagen jellies to support ligaments and tendons.
Lunch and dinner will likely follow a similar format: a homemade soup and fresh bread to start, followed normally by three to four carb options (jasmine rice, sweet potato wedges, pasta varieties, gnocchis, etc) supported with normally one red meat option (eg, beef), one white meat option (eg, chicken) and one fish option (eg, salmon). Red meat is normally not provided the night before a game as it can take longer to absorb and digest through the GI system.
Pre-bed is another window for protein. Foods like meat skewers with a carb side of pitta bread and hummus may be used. Additionally, dairy milk options are great prior to bed as they provide a good source of protein and calcium to support the players’ muscles and bones respectively before sleep.