England's World Cup squad are following a strict pre-match nutritional plan ahead of their quarter-final clash with Norway, and one everyday condiment is reportedly off the menu: ketchup.
Chef Reveals Pre-Match Nutrition Strategy
Jonny Marsh, known as 'The Football Feeder', has cooked for around 100 Premier League players, including England goalkeeper Jordan Pickford. He says the squad will be loading up on beetroot in the coming days and may even take beetroot shots before the match due to its properties in 'supporting exercise performance naturally'.
According to Marsh, the players' nutritional regime begins well before kick-off. For a Saturday match, carbohydrate intake increases from Thursday. 'The day before the match, both lunch and dinner are more carb-focused, often with foods like pasta or rice to help top up energy stores,' he said.
Matchday Meals and Banned Condiments
On matchday morning, players typically have a lighter meal with some protein and a small amount of veg, but fibre is kept low. The focus shifts back towards easily digestible carbohydrates so they are fuelled without feeling too heavy going into the game.
Asked about foods professional footballers avoid before a match, Marsh said: 'A few years ago things like ketchup and mayonnaise were pretty much cut out in a lot of setups, not just with England but across the Premier League too. It wasn't really a single manager's rule, more a general shift in how clubs approached nutrition. It was mainly down to them being high in sugar and fats, so players were encouraged to avoid them with meals.'
Hydration in Soaring Temperatures
Soaring temperatures have been a major talking point throughout the tournament, with contentious hydration breaks drawing vocal reactions from crowds. Marsh underlines the significance of keeping hydrated while competing in the heat, noting this will also be incorporated into their nutritional strategies.
'I expect hydrating ingredients like watercress and cucumber to feature in salads they are eating. Players will also be taking hydration sachets throughout the day, along with fresh juices made from melon, beetroot, oranges and lemons to help maintain fluid balance,' he added.
Post-Match Recovery
Marsh also explained how the squad's post-match meals play a crucial role in their overall performance. 'Post-match it's all about hydration and refueling. Players will usually eat fairly quickly after the game to top up on energy stores, especially in hot conditions. You might still see the occasional cheat meal like pizza or fried chicken in the dressing room, although during tournaments, most players tend to keep things a bit more controlled until the later stages.'
Alongside food, recovery drinks with ingredients like ginger and turmeric are also commonly used for their anti-inflammatory properties and to help support recovery.
