Published: 7 December 2022
Strength, agility and speed are indispensable attributes for any high-performing athlete playing in the 22nd FIFA World Cup. But how does one get to this level of performance?
Apart from training, diet remains a critical pillar of performance, recovery and overall health. So how do pro football players fuel their bodies? Let’s kick things off with the first team to qualify for the round of 16 at the FIFA World Cup 2022 in Qatar:
1. The France national football team (a.k.a Les Bleus)
Since their arrival in Qatar, the French team has been catered to by their personal chef, Xavier Rousseau. Working closely with Doctor Franck Le Gall, Rousseau has been carefully preparing a variety of fresh fruits, vegetables and hot dishes for players to devour throughout the day. So what’s inside the chafing dishes? Anything from beef soaked in gravy and roasted beetroot to mushroom risotto and tuna seasoned with a mixture of olive oil, olives, shallots, tomatoes and garlic.
Ever wondered what lunch is like for striker Olivier Giroud? The answer was recently revealed in a video published on the french team’s YouTube channel.
“Raw vegetables, it’s important for lunchtime. A bit of freshness (…) a lot of vitamins” Giroud is heard saying in the video.
“A little bit of protein with the eggs and tuna…a bit of smoked salmon,” adds Giroud. “A colourful dish packed with vitamins. Just what is needed. Superb.”
In the video, you can see the finished product: a colourful medley of lettuce, tomatoes, corn, bulgur, green olives, boiled egg, a variety of seafood (smoked salmon, tuna and shrimp) and what looks like a slice of hard cheese.
Admittedly, Les Bleus have been keeping their diet lean and clean, with players often hovering around the fresh produce section. In another video, Antoine Griezmann is seen munching on a cucumber, a fruit made up of about 96% water and known for its potassium content. A great way to replenish some of those vital fluids, especially in Qatar’s desert-like climate.
More details on Giroud’s diet was also revealed in an interview in The Italian newspapers Corriere Della Sera. For breakfast, the French athlete usually opts for egg whites, a sandwich with strawberry jam, a ham omelette or scrambled eggs. At noon, it’s usually a chicken salad, beans, salmon with rice, tuna or pasta. Finally, the evening meal usually includes some fish or chicken and a selection of vegetables.
As for sweets, an occasional tiramisu, reminiscent of Giroud’s Italian roots, will make an appearance in the otherwise very regimented diet of the veteran: “I always eat it. When I go to a restaurant, it’s the first thing I look for on the menu. (…) Tiramisu makes me think of my family, my grandmother, my wife.”
Tiramisu doesn’t go unnoticed for France’s rapid runner Kylian Mbappé who also shares a deep fondness for the creamy, coffee-flavoured Italian dessert. Good Goût Kidz ambassador, the 23-year-old French soccer sensation believes in a moderate, balanced diet, high in protein and with a fair amount of carbohydrates. Heavily leaning towards a Mediterranean diet, Mbappé draws much of his food inspiration from one of his football idols, Cristiano Ronaldo.
Les Bleus have also been known to eat pasta on a regular basis when they are competing. Back in 2018, Griezmann’s favourite pasta dish leading up to Les Bleus’ victory against Croatia was none other than bow-tie pasta dressed with a mixture of onions, chicken, salami, feta, parmesan, peppers and almonds.
To keep tradition going, chef-attended pasta stations were put in place to offer players freshly cooked pasta dishes based on their personal preferences.
“Ousmane with the pasta again, 4th day, 4 times pasta,” Griezmann is caught saying to the camera in a clip filmed by Mbappé for the French team’s behind-the-scenes video.
For desserts, a selection of cakes, tarts, marmalades and a variety of freshly-cut fruits can be spotted at the buffet.
For a boost of energy throughout the day, players are often seen snacking on muesli bars, dried fruits and nuts.
Did you know? Energy bars are a very convenient and tasty source of carbohydrates which is a great way to boost energy levels. They are also usually low in fat and easy to digest.
2. Portugal national football team (a.k.a A Seleção/Os Navegadores)
As the Portuguese saying goes: “de pequenino se torce o pepino” which loosely translates into “the cucumber is twisted when it is small”. In other words, to get good at something, you must start at a young age. Surely, this is the case of Selecao captain Cristiano Ronaldo, who started his journey in football at the tender age of 11.
In an interview with the online edition of The Mirror, Giorgio Barone, Ronaldo’s former live-in chef reveals some of the 37-year-old’s staple foods:
“There are no expensive foods. But healthy foods. I use organic and natural foods – fish, chicken, veal, eggs, avocado, coconut oil and black rice. You have to take care of your body as if taking care of a Ferrari.”
Cristiano Ronaldo’s teammate at Juventus, Daouda Peeters, also spoke about the very strict diet of Portugal’s striker in an interview back in 2021:
“He always eats the same thing. Broccoli, chicken and rice. With litres of water, and no Coca-Cola of course,” he said about Ronaldo.
During the Portugal vs Ghana match, Cristiano Ronaldo became the first man in history to score in 5 World Cups. But many fans seemed more concerned by the snack that the Portuguese football player pulled out of his shorts mid-game:
According to an article published in The Athletic, Ronaldo was only chewing gum. Turns out this is a pretty common practice among players during competitions.
“Football players chew a particular type of gum,” writes Le Parisien. “These gums, without sugar, are often mint-flavoured and contain a capsule of 50 or 100 mg of caffeine, depending on the brand, coupled with vitamin B. Nothing illegal a priori: caffeine is not part of the World Anti-Doping Agency’s prohibited list.”
That being said, most players will spit the gum out shortly after taking it to avoid any serious choking hazards. You might have heard of the gum incident back in 2008, when Brazilian striker Aloisio momentarily stopped breathing and lost consciousness after a clash of heads during a game between Vasco da Gama and Brasiliense. Thankfully, the chewing gum blocking his airway was quickly found, leaving the player scarred but unharmed.
3. Argentina national football team (a.k.a La Albiceleste)
The Argentinian team did not skimp on the goods on their way to Qatar. According to an article published in Olé, the 26-man squad brought with them three must-have food items from their home country to keep their spirits up and their bodies moving.
In addition to 2,000 pounds (900 kilograms) of beef, the Argentinians also packed some dulce de leche (a sweet, caramelized milk spread most commonly eaten for breakfast on a piece of toast) and yerba mate (a naturally caffeinated beverage made from the leaves of a South American holly tree called Ilex paraguariensis).
Did you know? Yerba Mate is as a powerful antioxidant with health benefits ranging from blood sugar control and weight-loss to anti-cancer effects. Rich in caffeine and theobromine, it is commonly used to help relieve fatigue and is consumed as a tea-like beverage in South America.
As mentioned by sports nutrition expert, Roxana Ehsani, in an interview with Newsweek: “Playing in a foreign country, athletes may not be familiar with certain food choices being offered, which could lead to an upset stomach or cause them to undereat, especially if they don’t like what they are being served, which could lead to poor performance.”
Asado, also known as traditional Argentinian bbq, is a big part of South America’s food culture. For Argentina coach, Lionel Scaloni, this gathering goes well beyond just grilling and eating different cuts of meat. “Eating barbecue is not wine, dulce de leche, or even necessarily meat, despite the fact that we love it. It is being in a group and the connection that is generated.” The Uruguayan team also packed 900 kg of meat with them on their way to the World Cup. Clearly, the asado tradition is deep-rooted and alive.
In charge of Lionel Messi’s diet since 2014, Italian sports doctor, Giuliano Poser, has been keeping the prolific goalscorer away from alcohol, tobacco, fast food and refined sugars and flours. Messi is also strongly encouraged to avoid excessive meat consumption.
“Vegetables, seasonal fruits and a good mineral water are essential fuels for our muscles,” Poser explains to Corriere del Veneto. “You have to reduce the intake of processed foods or foods contaminated with pesticides, herbicides, antibiotics, medications…”
As for Messi’s favourite dish? It’s as simple as a roasted chicken with root vegetables. This baked dish perfectly combines chicken thighs with carrots, leek and potatoes. The roast is simply seasoned with garlic, onion, fresh thyme, olive oil and salt.
4. Brazil national football team (a.k.a A Selecao)
According to ESPN, Brazil’s luggage was also filled with a couple of goodies, although the team decided not to travel with any animal products. Rather, the Selecao opted for Brazilian coffee, seasonings and 30 kg (66 pounds) of cassava flour, a key ingredient for one of the oldest recipes in Brazilian cuisine: “farofa”.
Made up of toasted cassava flour, bacon, onion, butter and seasonings, farofa is a side dish that is oftentimes served alongside Brazilian barbecue and picanha, the most famous beef cut in Brazil.
Chef Pâmela Sarkis knows a thing or two about the food preferences of Brazilian attacker Neymar Jr. According to the trained nutritionist, Neymar likes simple foods: farofa, risotto, roast chicken, and rice and beans, to name a few.
Sarkis says to avoid processed foods and focus on fresh produce, lean proteins and legumes. She also highlights five powerful foods that should be part of everyone’s diet: eggs, olive oil, carrots, whole grains and dark green leaves. Additionally, Sarkis encourages her clients to consumer foods rich in antioxidants such as saffron, propolis, and red fruits, and to “add bioactive compounds to their meals.”
Did you know? Native to South America, cassava is also an important staple food in Africa and Asia. This starchy root vegetable is extremely versatile in the kitchen and its consumption holds many health benefits including supporting a healthy gut microbiome.
5. England national football team (a.k.a The Three Lions)
At the 2018 World Cup in Russia, England made it all the way to the semi-finals of the competition, a first since 1990. At the time, Chef Omar Meziane was keeping The Three Lions team well-fed.
So what is Meziane feeding the team this time around?
Inspired by his Moroccan heritage, Meziane likes to focus on lean proteins like turkey or chicken and a fair amount of carbohydrates especially the day before a game.
“It is about cooking for performance and recovery. It’s also about the right foods at the right time,” Meziane explains to goal.com. “I’m very much driven by my roots, those North African flavours and textures since working in the sport. We all know what’s good for us. It’s about having a good, balanced diet. That means good quality fish, turkey and chicken.”
After a game, the chef likes to prepare more comforting food items like hamburgers and pizzas to help the players refuel and recover. That being said, the star of the show is probably Meziane’s famous katsu curry.
FA’s head chef for 11 years, Chef Tim De’ath was the former foodie behind the footies, feeding the likes of David Beckham and Steven Gerrard. According to De’ath, players could eat up to 6,000 calories in a day when they were competing internationally.
“Pre-match (Harry Kane) always liked scrambled eggs on toast,” recalls Tim De’ath, England’s former personal chef, in an interview with The Mirror. “Raheem Sterling would always come up and say, ‘have you got any rice pudding?’ I used to make it with semi-skimmed milk not cream, but try and make it taste as nice as possible.”
Any sweets for England? Surely! Nothing says home like custards, Haribo gummies and Britain’s favourite biscuit, Jaffa Cakes. Whether you’re an “All Rounder” or a “Half Mooner”, we can all agree that these treats aren’t meant for dunking.
6. Morocco national football team (a.k.a The Atlas Lions)
The Atlas Lions struck gold during their face off with Spain beating La Roja 3-0 in a penalty shootout. And the rest is history. Morocco became the first African and Arab nation to ever reach quarterfinals in the World Cup.
The game was exceptionally tiring for all players involved, lasting over 2 hours. Thankfully, the Moroccan team has been relying on the nutritional advice and guidance of Nabil Layachi to help them push through tough games.
Nutritionist for the Moroccan football team since 2017, Layachi is a strong advocate for egg consumption, so long as it isn’t eaten alongside other animal proteins. In fact, he recommends having a plant-based lunch (such as lentils with vegetables) following an eggy breakfast.
“The egg is the staple food that covers the body’s needs on several levels and at a lower cost,” he explains in an interview with Al Bayane. “It is recommended not to exceed five to 6 eggs per week. (…)
“Regarding protein intake, one egg is the equivalent of 50 g of meat. The advantage of the egg is that it offers a high protein content at a very low price compared to other foods of animal origin. The yellow part, meanwhile, is rich in fatty acids and lipids, especially fat-soluble such as vitamin A and E.”
Layachi also insists on debunking the myth that eggs increase blood cholesterol levels:
“In nutrition, we say that nothing is toxic and everything is toxic. What is toxic is the dose, whether in relation to the consumption of eggs or in relation to other foods. Regular consumption of eggs can never cause an increase in cholesterol levels in a person. The human body needs 300 mg of cholesterol per day. (…) It is not the consumption of eggs which will increase the level of cholesterol in the blood of the man but it is the food imbalance which can cause many problems.”
In a video published on The Royal Moroccan Football Federation during the COVID-19 confinement, Layachi stressed the importance of avoiding fried foods and added sugars. He believes this is especially important for athletes as these types of foods are devoid of vitamins, which are crucial to convert carbohydrates, proteins and fats into energy that the body can use. Hence the lingering danger of depleting the body’s vitamin supplies.
7. United States men’s national soccer team (a.k.a The Yanks)
For Giulio Caccamo, eating high-grade turkey meat on Thanksgiving day is non-negotiable. That’s why the Italian-born chef flew some birds over to prepare a proper, traditional feast for The Yanks on the eve of their game against England.
“Tonight we’re going to have some turkey, some sweet mashed potatoes with marshmallow. So we kept it traditional,” he says to Los Angeles Times.
Aside from nourishment, Caccamo must also think about new ways to keep the excitement going at the dinner table:
“It’s about being creative and healthy at the same time. You have to give them healthy food [so] that they’re good to run for 90 minutes. Still, it must be fun and must be creative. I believe the emotional part is important when it comes to food so you must touch them. They must feel happy when they come into the meal room and see what they’re going to eat. What’s new?”
With the help of a local staff of 11, Caccamo and his sous-chef are tasked with keeping 70 people well-fed as they tackle their first ever World Cup in the Middle East.
8. Australia national football team (a.k.a The Socceroos)
Born in Brazil to Italian parents, Chef Vini Capovilla has been cooking up a storm for The Socceroos throughout this year’s World Cup tournament. So what’s on the menu?
The Aussies have been enjoying a variety of flavours: from Brazilian bean stew and Lebanese shish taouk to shawarmas, their meal of choice after their game against France. Capovilla says he loves to incorporate local flavours into his menus. He also made sure that players and staff would have access to “live stations” where they could build their own meals, whether that be kebabs, pho or fajitas.
In the week leading up to the opening games, the menu included, but was not limited to: “two whole fish filled with herbs and baked, beef ribs, Tunisian tagines, mixed grill barbecues, Arabic mezzes, and a huge dish of Middle Eastern casa rice with slow-roasted lamb sliced on top”
Having said that, one of the team’s favourite dishes to eat the day before a match is Capovilla’s coconut chickpea curry. He flavours it with a variety of spices including ginger, garlic, onion, paprika, garam masala, coriander and chives. For added nutrition and flavour, the coconut stew also incorporates some tomato, red pepper and broccolini, and is served alongside basmati rice.
In an interview with Studio 10, Capovilla explains that the team mainly focuses on easy to digest carbohydrates (like rice, pasta and bread) on game day.
Australia’s head chef also stresses the importance of catering to everyone’s individual needs: “I want them to talk to me, to request things from me because that’s my job. I think food is, first of all, performance, safety of course and, finally, I think the food is what brings the heart, you know it’s the emotional side.”
After a game, The Socceroos’ diet remains somewhat the same, all while incorporating a couple of new food items to help keep the players cheery. “We can play a little bit with maybe some sweet potato fries, a little bit of a burger, but we make everything from scratch. Even the burger, the meat we cut ourselves.”
As for birthdays, you best believe the team does not miss out on a celebratory piece of cake.
Did you know? Football players focus on carb-loading up to a week before a game. This practice implies an increase in carbohydrates, all while cutting back on foods high in fat. Carbohydrates are an essential part of an athletes diet and is stored in the form of glycogen in the muscles of the body. This source of energy, combined with stored fat and immediate available carbs, provide the necessary energy for soccer players to keep going during their 90-minute games. For prolonged endurance, football players focus on complex carbohydrates found in starchy vegetables, pasta, rice and whole grains (as opposed to simple carbs such as those find in fruits and milk) because they are digested more slowly and supply a more stable release of energy levels over time.
9. Japan national football team (a.k.a the Samurai Blue)
Chef Yoshiteru Nishi has been a part of the national team since 2004 and is used to serving a variety of dishes as part of the standard national team menu: “hamburger steak three days before a match, grilled cod two days before and eel on the eve of a game.”
Back in 2010 and 2018, pork curry was a recurring food items for Japan’s national team at the FIFA World Cup in South Africa and Russia. However, this time around, changes had to be made to meet the food restrictions concerning pork meat in Qatar.
“I’m going to use more beef or chicken liver as a substitute for pork,” says Nishi in an interview with the Japan News.
Nishi also believes in the power of meal time and the importance of good food in improving team morale, strengthening relationships and inspiring performance.
“Some players say they only look forward to the meals,” says Nishi. “It doesn’t feel like work, it feels like I’m cooking a meal for my family and trying to create a happy atmosphere.”
10. Croatia national football team (a.k.a Vatreni)
According to the Dobra hrana, the Mediterranean diet is the bread and butter of Croatia’s national football team. Tomica Đukić, the head chef of Croatia’s national team, always cooks with a bottle of olive oil in hand. As for spices, Đukić keeps it simple by mostly grinding salt and pepper to up the flavours of his creations.
High-protein foods such as veal, chicken, turkey, sea bream and salmon are an essential part of the team’s daily menu. To balance out the animal products, a variety of freshly-bought vegetables are also served, with favourites including cauliflower and broccoli.
Đukić also keeps tabs on the foods to avoid, mainly crabs and shellfish due to the high risks of food poisoning.
Pregame meals are usually rich in carbohydrates to help keep the energy levels up. Before their face-to-face with Morocco, The Blazers had a bountiful breakfast showcasing pastas and meats.
Every once in a while, the Croatians indulge in a cheat day to curb some of their fast food cravings. But Đukić keeps the meals clean, opting for air frying rather than deep frying.
Cakes and cheers have also been a big part of the team’s time in Qatar, as they celebrate birthdays together.
Whether it’s pies or strudels, the team keeps it in moderation, adding fruits and nuts to the mix when possible.
Did you know? A recent study published in The American Journal of Gastroenterology revealed that a diet low in simple sugars can help reduce GERD (gastroesophageal reflux disease), one of the most common gastrointestinal disorders in the world.
11. Spain national football team (a.k.a La Roja)
Meticulously crafted by sports nutritionist, Toscana Viar, La Roja’s menu does not shy away from flavour and vibrant colours.
Despite leaving behind their beloved Jamón Ibéric (cured pork leg), the Spaniards have been served a variety of over 50 different food items by Chef Rodrigo Vargas on a daily basis since landing in Qatar.
The Spanish team has been enjoying a selection of salads, soups, pastas, chicken and rice dishes and, of course, potato omelettes.
Food stations are also supplied with coffee and desserts such as custard and rice pudding.
Did you know? 100 percent pomegranate juice is a very popular drink among athletes. Rich in antioxidants and potassium, pomegranates are known to help increase the bioavailability of nitric oxide, a molecule in the body which helps increase blood flow and speed up muscle recovery.
12. Germany national football team (a.k.a DFB Team)
The Samurai Blue aren’t the only team with a taste for Japanese cooking. Germany’s national team has also been fuelling up on some umami foods carefully prepared by Anton Schmaus, the German national team’s chef since 2017.
Schmaus believes that some traditional cuisines are simply better suited for athletic performance.
“The Italian diet is very low in fat, and although there are a lot of carbohydrates with pasta, it’s actually quite healthy and good for athletes,” he explains in an interview with The Athletic. “In Japan, sushi is one of the best renewable foods.”
The Michelin-starred chef also works with a lot of vegan products, including dairy-free milk and cashew yoghurt. He loves to see the players incorporate more plant-based foods in their diets.
“If you use vegan, especially for dinner, your body doesn’t have as much to work on and digest,” says Schmaus. “You recover better, and you perform better the next day. (…) For some of them, it works really well, because they avoid injuries, or it makes them feel better, so they stick to a plant-based diet. For others, it’s fine for them to maybe just eat meat and fish twice a week.”
Vegan players (who do not consume any type of animal products) are generally recommended to supplement their diet with vitamins such as B12 and folic acid.
Schmaus says he has been intentionally straying away from his Bavarian recipes during this tournament, in an attempt to cut down on fat and keep the players light on their toes.
The culinary entrepreneur also emphasizes on the importance of making food that feeds the soul. “I always try to include some regional items in the menu, things that remind players of their mother’s food. These are their favorite meals. It’s not unhealthy per se, but if there’s a decent gap between matches, I can usually do that.”
Whether it’s Maultaschen (meat-filled dumplings in broth) or spicy German sausage, Schmaus always finds a vegetarian alternative for his plant-based crowd.
Schmaus isn’t the only big foodie on the German team. Earlier this year, Bayern Munich star Thomas Müller invested in a vegan foodtech company that sells a variety of sustainable meat and dairy alternatives made out of pea protein.
13.South Korea national football team (a.k.a The Taegeuk Warriors)
For chefs Kim Hyeong-chae and Shin Dong-il, the key is to find the perfect balance between nutritional quality and emotional comfort. The duo are part of the culinary department traveling with the South Korean national team to the World Cup in Qatar. Working in unison since the 2010 World Cup in South Africa, Kim and Shin help to bring a little taste of home to The Taegeuk Warriors.
Undoubtedly, the chefs have been preparing copious amounts of kimchi (salted and fermented vegetables) and bulgogi (marinated and grilled slices of beef) for the team and staff. But that’s not all…
The Korean team has also been enjoying chicken soups, curries and a hearty Korean dish called “dakgalbi”. This spicy stir-fried chicken is usually seasoned with a red chili paste-based sauce and topped with sweet potatoes, cabbage, scallions, rice cakes and/or perilla leaves.
In lieu of pork, the team has opted for a rich variety of protein sources, from beef and duck to seafoods like squid, crab and shrimp.
“We take cues from menus from earlier World Cups and try to find specific dishes that the players enjoy,” said Shin in an interview with the Korea Herald. “But it has been a little bit difficult to gather fresh vegetables and meat overseas during the COVID-19 pandemic.”
Did you know? South Koreans are very fond of pork meat, which is known to be a great source of vitamin B1. Vitamin B1, or Thiamin, helps the body to convert food into fuel and also aids with muscle recovery and growth. Other natural sources of B1 include salmon, black beans, mussels and sunflower seeds.
