Although Manchester United footballer Jesse Lingard narrowly missed the game for the English European Championship squad, the midfielder had an excellent end to the season – fueled by his new, mainly plant-based diet.
The 28-year-old is clearly in great physical shape, and he’s not the first high-profile sports star to switch to the benefits of the plant-based diet – others include his former Manchester United teammate Chris Smalling and tennis champions Novak Djokovic and Venus Williams.
It’s not 100% vegan. Halfway through the season, Lingard switched to a more “flexible” diet – in which animal products are occasionally eaten, but a much stronger focus is placed on plant-based elements.
“At first I tried to go completely vegan straight away, but I found myself starving to death during a game.” He agrees. “Plant-based foods will always be a good fuel component and will put you in really good mode when you get into a game, so I make sure to have as much as possible.”
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While many players use energy gels during a game to improve their performance, Lingard sticks to fruits and nuts. “They give us energy gels that we can ingest, but I rarely do,” he says. “I take pistachios to games and nibble them to give me some energy and rest, and at halftime I have a banana.”
body and soul
Professional footballers can burn more than 2,000 calories per game, so maintaining an optimal game weight and having the right nutrition plan is critical. But not only preparation is important, recovery is also important.
“Food is very important to recovery,” says Lingard. “After a game in particular, it is important to get the right food. You need to recover again in order to recover faster for the next game. After a game, I grab as much food as possible, go to the gym and then take an ice bath. “
The physical demands of professional football are enormous, but the mental loads are pretty tough too, and Lingard says it’s important to take some distance between games, take a break from your mind, and refresh yourself mentally.
Going home to his two-year-old daughter Hope always helps: “You know, I see my daughter. She is a blessing. It takes all my stress away. She is a pleasure to have and I love seeing her every time I go home. “
Plant-based nutrition and athletic performance
GP Dr. Laura Freeman of Plant-Based Health Professionals UK (plantbasedhealthprofessionals.com), who aims to educate health professionals and the public about the benefits of a plant-based diet, says plant-based diets are great for athletes.
“There are now a growing number of vegan athletes who are demonstrating the positive effects of a varied and well-planned plant-based diet,” she says. “It is increasingly accepted that a plant-based approach can enrich the diet – a key component in increasing athletic performance. It can be used effectively to meet increased nutrient and energy needs while improving performance and recovery. “
Jesse Lingard (center) in action at this year’s international match at Riverside Stadium
Some people fear that if they go plant-based, they will run out of energy. It can take a while to figure out the best food sources and serving sizes, etc. – but when plant-based eaters ensure they are getting enough iron, protein, calcium, vitamin B-12, and vitamin D, this shouldn’t be the case.
“For top performance, it is crucial that the increased energy requirements of an athlete are met,” emphasizes Freeman. “This can be achieved with vegan foods, especially high-energy foods like avocados, seeds, nuts, and nut butters. It’s also important to make sure that athletes eat frequently – grab opportunities for healthy, nutritious snacks like smoothies, vegetable or bean soups, or whole wheat pasta. These are rich in high-quality carbohydrates, which provide a lot of energy and replenish glycogen stores after training. “
Freeman says athletes are often concerned that a plant-based diet is too low in protein or that animal protein is better. “We have solid data to support vegetable proteins as an overall healthier choice, and it’s entirely possible that athletes could get adequate protein through well-designed diets,” she explains. “Vegan athletes can choose their food as fuel, and by focusing on whole plant-based foods like tofu, tempeh and legumes, they can ensure optimal health and performance.”
Lingard’s 5 top tips
To help the nation get fit, Lingard shares the following tips on physical and mental health …
1. Vegetable transition
“If you’re thinking about trying a plant-based diet, make it easier for you to get started,” he advises. “I tried to rush it, but including plant-based alternatives in your diet is a great way to start the journey.”
2. Take a cold bath
After intense exercise, Lingard is a fan of taking a cold bath or ice bath to relieve pain, combat small muscle fiber damage, and reduce inflammation caused by a blow or injury. “It’s really important for physical recovery after a game,” he says. “It may shock you at first, but it’s worth it.” (If you are new to cold water immersion, proceed slowly and sensibly, and always consult your doctor if you have any health concerns.)
3. Eat complete proteins
Complete proteins are vital for muscle recovery and growth, explains Lingard. “Basically, they’re amino acids and things that your body can’t make on its own, so you have to get them from your diet,” he says. While animal proteins, including meat, poultry, fish, eggs, and dairy products, are complete, there are some plant-based sources of complete protein, including quinoa, pistachios, and soybeans.
4. Natural snacks
“It’s easy to recharge your batteries quickly, whether it’s energy drinks or gels,” he says. “Natural options can do anything you want to give you a boost of energy. Fresh fruits like bananas and berries and nuts can provide a quick boost in vitamins, minerals and other nutrients. “
5. Take time to brush up
“Mental health is so important,” says Lingard. “However you play sports, the stress is often high, so it’s important to step back and away at times, regroup and refresh. For me, that means spending time with my family and giving my thoughts a break. Otherwise, a walk and a good book is a great break. “
Jesse Lingard spoke on behalf of the American pistachio. Visit americanpistachios.org.
source https://dailyhealthynews.ca/footballs-jesse-lingard-on-embracing-more-plant-based-meals-and-ditching-energy-gels-for-fruit-and-nuts/
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