THE FOOTBALLERS COOKBOOK For nutrition & healthy diets

Perfecting your training is one step on the road to athletic improvements. But considering the time you actually spend on the field or in the gym, this is insignificant in comparison to the time you spend recovering and adapting. A sure fire way of minimising the time you spend recovering and instead maximising your performance is dietary choices. Here’s 11 foods every footballer should have in their diet to maximise improvements in performance and keep recovery times to a minimum. Oily fish Fish like salmon are full of healthy fats such as Omega 3. Especially effective at reducing inflammation in the body, Omega 3 can help you recover, allowing you to train harder and more regularly. Some of the other health benefits of oily fish include reductions in anxiety and stress, improve risk factors for heart disease, improve your immune system and improve bone and joint aches. It’s also full of protein which is important to help repair muscle and recover after training. Eating oily fish twice a week is one of the best ways to ensure optimal Omega 3 intake, but it’s not your only option. Broccoli (more on those mini green-trees of superbness later) and walnuts are also good sources of omega 3. Spinach Spinach is one of the original super foods. Thanks to it’s effects on everyone’s favourite comic strip sailor Popeye (which may not be entirely accurate), spinach has (rightfully) taken it’s place as one of thee foods to eat for sports performance.