England winger Bukayo Saka relies on a hearty breakfast of porridge, ham-spinach-tomato omelette, and avocado toast to stay fuelled for the World Cup. As England prepare to face Argentina in a semi-final on Wednesday night, aiming to end a 60-year drought, the 24-year-old Arsenal star's meal choices highlight the importance of proper nutrition in high-intensity football.
Caloric Demands of a World Cup Match
Sports nutritionist Emily Foster notes that players can cover between nine and 13 kilometres in a 90-minute match and burn between 1,300 and 1,600 calories. On match days, they may need around 4,000 calories to maintain energy levels. The hot and humid conditions in the US, with temperatures reaching 33°C (91°F) during the quarter-final win over Norway in Miami, further increase fluid and energy requirements.
Porridge: The Carbohydrate Foundation
Saka starts his breakfast with porridge made from oats boiled in milk, topped with strawberries. A 50g serving provides approximately 300 calories. Porridge is rich in carbohydrates, which are essential for fuelling moderate to intense exercise. Lily Chapman, performance coach and sport and exercise nutritionist at P3RFORM, explains: "Carbohydrate is the main nutrient needed to fuel moderate to intense exercise bouts. Diets low in carbohydrate have been shown to reduce mental focus, productivity, and exercise performance, and increase the chance of mood swings."
Porridge also contains high fibre and moderate protein, slowing digestion and promoting satiety. It is packed with nutrients like iron, B vitamins, magnesium, and fibre. Strawberries add additional nutrients, energy, and flavour. Porridge is a favourite among athletes such as Jess Ennis-Hill and Eliud Kipchoge.
Omelette: Protein for Recovery
To supplement the protein lacking in porridge, Saka also consumes a ham, spinach, and tomato omelette. Depending on the number of eggs, this provides around 350–400 calories. Omelettes are rich in protein, crucial for energy and muscle recovery, and contain B12, iron, and choline. Choline supports the production of acetylcholine, a neurotransmitter involved in muscle contraction and cognitive functions like memory and thinking.
Modern research has debunked the long-held belief that eggs are high in cholesterol. An average serving of two large eggs offers about 180 calories and 12.6g of protein. The addition of ham and vegetables contributes more carbohydrates, protein, and nutrients.
Avocado Toast: Healthy Fats and Nutrients
Saka rounds off his breakfast with two slices of brown toast topped with avocado, adding approximately 350 calories. This brings his total breakfast calorie count to around 1,000. Avocado is favoured by athletes for its high levels of protein, fibre, folate, potassium, magnesium, and vitamins K and C, while being low in sodium and sugar.
Although avocados contain 29.5g of fat per serving, most is monounsaturated (19.7g) or polyunsaturated (3.65g), both considered healthy. Only 4.27g is saturated fat, and avocados contain no trans fatty acids or cholesterol.
Hydration in Hot Conditions
Saka also drinks water and fruit juice with his breakfast. Soccer Supplement recommends footballers consume around 40ml of fluid per kilogram of body mass. For Saka, who is 5ft 10ins and weighs approximately 65kg, this equates to about 2.6 litres (4.5 pints) per day. However, the hot and humid conditions in the US increase sweat loss, so players may need significantly more fluid to stay hydrated.
