Premier League clubs give advice to aspiring children and adults on keeping fit, the type of workouts they do, and foods players eat.
A large amount of specialist equipment left many footballer’s homes resembling an infirmary as they seek to stay in top shape not just during lockdown but when needing to isolate or keep busy during their spare time.
Liverpool’s Mohamed Salah recently joked that his house “looks like a hospital” with all the equipment he keeps while adding he enjoyed another superb season at the Merseyside outfit, even if Jurgen Klopp’s men fell short of a quadruple, with the Egyptian going on win individual accolades and another Premier League Golden Boot.
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Too keep in shape, his fitness levels up and maintain a disciplined routine, he has more than one room in his house with a bunch of things, leaving the wife rather irked.
“I try to meditate every day, ten or twenty minutes, at home, alone,” the Egypt star revealed to France Football on his routine.
“Two rooms in our house are dedicated to different fitness machines, bodybuilding. At home I can also do cryotherapy, there is a hyperbaric chamber. I am constantly looking to improve my physical condition.”
Salah added: “It’s true that I like to say that my house looks like a hospital, [but] my wife doesn’t like that! [She] says that I spend more time with my machines than with her!”
When talking about his diet, what he eats at mealtime, he says: “I prefer broccoli, sweet potatoes, fish, chicken and always salad. When I indulge in a great restaurant in London, I prefer sushi.”
Not to fear though, he does have the odd bit of fast food, but keeping in mind he has to stick to strict calorie counts: “I eat pizza once a month at the most. I love hamburgers, but I hardly ever eat them because afterwards I feel heavy!”
Diet can make or break performance at the highest level of top flight football, players stick to a nutrition schedule.
Back in the day, footballer would scoff fish and chips with a few pints of lager post-training, but now diet and nutritional programming has progressed in a similar vein to strength and conditioning.
Before matches, footballers tend to eat, eggs, oily fish, spinach, blueberries, beetroot, broccoli and chia seeds.
SportsJoe spoke to PureGym Manchester personal trainer Phil Williams, who said: “Players will naturally reduce their calorie intake during the off-season as they’re not as active. But as pre-season begins, their energy output will increase, and more calories are needed.
“Some players have different approaches for the days they are playing and training compared to rest days, as a rest day will require less energy, they may choose to reduce their calorie intake.”
Premier League clubs give advice on keeping fit, type of workouts, and foods they eat
Joshua Dyson, a nutrition consultant at the Manchester Institute of Health and Performance (MIHP), said when asked should a pre-match meal look like: “The goal of the pre-match meal is to top up carbohydrate energy stores.
“Around 2-3 hours prior to kick off, consume a meal rich in carbohydrate with moderate protein. To minimise the risk of gastro-intestinal issues (e.g. bloating, stomach cramps) during the match ensure this meal is low in fibre, lower in fat and moderate in protein.”
“Example carbohydrate sources include: oats, cereal, rice, pasta, couscous, potato, bread, wraps, beans, fruit juice, flavoured yogurt or fresh fruit.
“If expenditure (the calories you burn) is going to be high, consider an additional carbohydrate snack 60 minutes before kick off to further top up energy stores e.g. flapjack, granola bar or banana.”
“To optimise recovery following a match, simply remember the 3 Rs.”
“Repair. Look to consume around 20-30g of high quality protein (rich in essential amino acids) to optimise the muscle building process. Additionally, the inclusion of fruit, salad and vegetables is encouraged to further assist muscle recovery.”
“Replenish. To kick start your recovery, include a carbohydrate serving within your post-match nutrition.”
“Rehydrate. It is important to replace fluid lost during match play to restore a hydrated state. To rehydrate appropriately individuals should also replace electrolytes lost during activity.
“With regards to fluid options: consider milk or flavoured milk (natural electrolyte content) or an electrolyte tablet added to water. Alternatively season your post-match meal with salt.”
Want to do some workouts at home similar to what footballers do? Why not check out some of these.
Brighton sports scientist Jordan Smith takes you through a complete body-weight circuit you can do at home (watch)
20-minute workout with Nike trainer Jamie Reynolds: Body strength (watch)
Five-minute exercise routine (watch)
20-minute home workout with Billy Gilmour and Nike trainer Pele: Agility (watch)
Yoga session with Toffees’ director of medical services (watch)
Tackling The Blues coordinator Jack Mullineux’s five exercises for kids (watch)
Ten-minute chair-based workout suitable for all (watch)
Prevent area coordinator Paul Semple’s kids fitness exercises (watch)
Social action lead Dimitrios Christou’s home workout (watch)
Harry Maguire runs through his daily routine (watch)
Spurs legend Cliff Jones shares his home workout (watch)
150Club: Pilates session (watch)
Fitness coach Eamon Swift hosts Keep fit with West Ham: Episode 1 (watch)
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