Reaping benefits of eating plants

Football’s Jesse Lingard on embracing more plant-based meals and ditching energy gels for fruit and nuts

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 highprofile 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.

He’s not 100% vegan. Lingard changed to a more ‘flexitarian’ diet – where animal products are eaten occasionally, but there’s a much bigger focus on plantbased 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 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.”

BODY AND MIND

Professional footballers can burn more than 2,000 calories per game, so maintaining optimal playing 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.

Going home to his twoyear-old daughter, Hope, always helps: “You know, I see my daughter. She’s a blessing. She takes all the stresses away from me. ”

PLANT-BASED DIETS AND ATHLETIC 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 well-planned 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.

LINGARD’S TOP TIPS

To help the nation get match fit, Lingard shares the following physical and mental health tips… 1. Plant-based transition “If you’re thinking about trying a plant-based diet, ease your way into it,” he advises. “I tried to rush it, but incorporating plant-based alternatives into your diet is a great way to start the journey.”

2. Take a cold bath After intense exercise, Lingard is a fan of taking a cold bath or ice bath, to help ease soreness, fight small muscle fibre damage and reduce inflammation picked up from a knock or injury. “3. Eat complete proteins For muscle recovery and growth, complete proteins are vital, explains Lingard. “They’re basically amino acids and things your body can’t make, so you have to get them from your diet.

There are a few plant-based sources of complete protein, including quinoa, pistachios and soya beans.

4. Natural snacks “Natural options can do everything you’re looking for to give you a burst of energy. Fresh fruit, like bananas and berries, and nuts can give a quick burst of vitamins, minerals and other nutrients.”