What did the Premier League player eat before the match?

Premier League always upholds the criteria of serving the audience first, especially the Asian market with great potential.

Therefore, the teams in the highest tournament in England are no strangers to the harsh schedules of Christmas, New Year and the matches that take place at lunchtime every week (coinciding with the time frame for dinner in many Asian countries).

Perhaps not many players want to run aggressively to play at the hour that should have been at the table, but for the sake of the tournament, players playing in the UK still have to accept such schedules for many years.

Adam Lallana of Liverpool once revealed that he had to eat up to 8 meals a day to ensure fitness for 2 matches within 44 hours in a row.

Specifically, the players in the Premier League must have a diet to be able to compete in such harsh conditions?

Sharing in his research on sports nutrition, Professor Paul Insel from Stanford University said that athletes of endurance like football should make sure the menu contains at least 60% carbohydrates or more. than to provide enough leg muscles.

Common sources of carbohydrates include rice, pasta, cereal bread, oatmeal, breakfast cereals, fruit, or amaranth (used primarily by South American players).

In terms of time, the ideal time frame for a meal before the game is about 3h-4h. During competition, players can also replenish energy from fruits (especially bananas), or energy drinks.

Meanwhile, an energy-rich breakfast always plays an important role to ensure the energy of the players in a day of hard training and competition. This was confirmed by sports nutritionists Nancy Clark and Gloria Averbuch in the book “Food Guide for Soccer: Tips and Recipes from the Pros”.

Specifically, if a match starts at 20:00, the players have to recharge significantly at 16:00 – 17:00 like a 2nd lunch with a menu that may include, a sandwich, a plate of soup and a few peanuts.

In addition, players must avoid eating high-fat items before playing, such as fried eggs, hamburgers, fried potatoes or sausages, because these dishes can disrupt the digestive system.

In addition, both Nancy Clark and Gloria Averbuch support players to use fresh food, not through many processing stages instead of using fast food and canned foods such as energy gel, nutrition bar, energy drink, …

After the game, players need to supplement carbohydrates and proteins from energy drinks, fruit juices or protein-rich foods such as sushi, salmon to accelerate the process muscle recovery takes place faster.

Nutritionist Diogo Ferreira of the Benfica Club recommends that players eat a second lunch with plenty of protein-rich foods such as turkey, beef, salmon, mackerel, and a small amount of low-fat milk before the game starts and eat more bananas, apples or peanuts when entering the changing room ready to play.