TOP 10 FOOTBALL FOODS

TOP 10 FOOTBALL FOODS

D. Ray Morton, 28th February 2014.

More than ever before, footballers have to eat like true athletes. Gone are the days of pudgy midfield maestros like Jan Molby and gone are days of beer and a visit to the chipper after picking up a victory. Modern footballers are lean and fast nowadays and like a professional boxer or an Olympian, they have to maintain their tip-top shape. The following is a top ten list of foods that footballers should regularly consume.

10. Apples

A common complaint a footballer might have are the hunger pangs on matchday. They are told to eat a light meal some four hours before kick-off and often, one might get hungry again in that period. Solution: Apples. Being a complex carbohydrate that provides some fiber, apples are an excellent source of quick energy that won't bloat the stomach. Apparently two apples provides more energy than a cup of coffee so even non-footballers should think about the humble apple as a morning booster worth taking on board.

9. Porridge (oatmeal)

A bowl of porridge is a great source of rich carbs and plenty of fiber so every elite athlete should start the morning with a good old bowl of it. It can be pretty dry if over-cooked so the key is to heat it carefully so that it that it doesn't turn too solid. Add chopped fruit, seeds, honey or brown sugar to sweeten it up without having to resort overly refined sugars and artificial sweetners which shouldn't be in the cupboard of any pro athlete.

8. Eggs

Eggs have made a bit of return when it comes to healthy eating after the cholesterol hysteria of the '80s and '90s, that suggested eating more than a single egg a day can be harmful, went away. Eggs are a superb source of protein and can be cooked in so many ways that it's easy to incorporate them into most meals. Always buy free range as cheap eggs may not be as nutritious due to awful conditions battery chickens live in.

7. White rice/pasta

Though white rice and pasta are thought not to be as nutritious as the brown varieties which contain a wholer grain, it can be an extremely effective recovery carb taken immediately after a strenuous training session or match. The energy is released more quickly a recharges the body. It is rumoured that the Champions League-winning AC Milan team of 2006/7 used to eat pasta in the dressing room even before getting a chance to hit the showers! Talk about serious systems.

6. Brown rice/pasta

Brown rice and pasta plays a different role in an athlete's diet than the white versions. These digest better due to the fiber content and give slow release energy which makes them better as a pre-match carb eaten a good few hours before the game.

5. Broccoli

Arsene Wenger is hailed as the man that introduced broccoli to the Arsenal ranks as well as his blend of fluid attacking football. Cruciferous vegetables are essential in a balanced diet and top players need to get their greens in order to take advantage of all those natural vitamins and enzymes.

4. Salmon

Salmon is an excellent source of protein and omega-3. Even people who hate fish usually put up with salmon because of its meatier taste compared to oilier fish like tuna. Check your sources when buying it however because quality varies but it's worth spending the extra bit on guaranteed goodness.

 

3. Chicken

Chicken is extremely versatile and very few people dislike it. A fine source protein, chicken is easier to digest than red meat. It is better to avoid eating the skin but even grilling it with a bit of paprika results in a delicious meal. Avoid thinly-sliced delicatessen chicken as it often has unwanted additives. The same goes for petrol station chicken rolls. Free range is key.

2. Sweet Potato

Referred to as yams in the United States, sweet potato is a healthier non-starchy alternative to other carbs. Rich in vitamins many Premier League nutritionists recommend them as the perfect post-match meal accompaniment with protein-containing meat or fish. They can be cut and cooked as oven fries and are arguably even more scrumtious than traditional chips. Take it easy on the sauce however.

1. Steak

Steak might be one of the best meats a professional footballer can eat. Packed full of protein, it's also high in iron which is essential for efficient red blood cell production. Delicious when prepared correctly, master the art of cooking the perfect pan-fried steak. Use good quality oil and take it easy on the salt and you're set to go!