Marika Day: Nutrition for the everyday athlete

Anton Blackwood is an international development coach with Tottenham Hotspur Football Club, (of which AIA are Global Principal Partner). Here, he shares how the elite players of Tottenham Hotspur approach a performance diet.

“At the club, we’re blessed. If you work at the training ground, the food you eat is the same as the players. While you might not be able to train as much as Harry Kane or Heung-min Son, nutrition is still a core foundation.

If it’s a training day, we encourage the players to make sure they’re fuelling adequately. Carbs for energy, but from wholegrains – brown rice, brown pasta and brown bread. 

Nowadays, if you’re a footballer, you’re an athlete – and protein is essential for recovery. That might be your chicken and fish. We’ve also got a lot of vegan players at the club, so they’re getting their protein through [things like] tofu. 

Then, they’re getting good fats – which act as a second energy source – which is your oily fish. And, of course, they eat plenty of fruits and vegetables.

One thing the club is massive on is water – ensuring every athlete is hydrated. If you’re not getting the fluids in, you’ll get headaches and feel lethargic. That’s equally important for someone working in an office.”

Supplements might be an easy way for you to consume more protein if you’re not getting enough in your diet; it’s not really necessary but can be an easy and convenient source for some people. Creatine supplements may help improve performance for some people, while caffeine – either through supplementation or coffee – can give you an energy boost. Remember, if you’re thinking about adding supplements to your diet, book a consult with a qualified dietitian first.

From a performance perspective, consistency is so important. To feel the benefits of a really balanced, high nutrient diet, you need to do it every day. If you eat really well for a day or a week but then stop, it’s not going to do much for you.

Instead, take a considered approach; introduce more carbs and protein to your diet gradually and consistently. It’s all about taking those small steps.