Become healthier ex Pro Mark Pugh - The Foodie Footballer
CREATED BY: The Non-League Network
Introduction
Over the course of my 18 year career as a professional footballer, I began to realise that peak performance doesn't start on the pitch - it starts in the kitchen and with the way you live your life on a daily basis.
Throughout my playing career, I learnt first-hand how critical proper nutrition is, not only for sustaining energy and recovery but for overall well-being. I'm passionate about fuelling the body with the right foods because I've experienced the transformative power of nutrition, both in sport and in life.
What we eat has a direct impact on how we feel, think, and perform. Now, as The Foodie Footballer, my mission is to inspire others to make healthier choices, using the lessons I've learnt as an athlete to help others optimise their lives through mindful eating and balance. Whether you're a professional athlete, weekend warrior, or just looking to improve your lifestyle, I believe that nourishing the body with the right foods is a game- changer.
The Foodie Footballer
I have added some easy-to-make recipes here, tailored specifically for footballers. These recipes focus on providing the right balance of macronutrients to fuel training sessions, enhance recovery, and promote overall well-being.
Whether you're looking for pre-match energy boosters, post-training recovery meals, or snacks to keep you going throughout the day, each recipe is designed with performance and recovery in mind.
By incorporating these meals into your routine, you'll be able to nourish your body with the essential nutrients it needs to stay strong, recover faster, and perform at your best, both on and off the pitch. Improving the small percentages when it comes to your routine, sleep, nutrition, hydration and mindset will make a huge difference to your performance both mentally and physically.
Also be sure to visit my website for so much more: thefoodiefootballer.com
Meal Prep for Success
Meal prepping is a game-changer for aspiring footballers looking to optimise your nutrition and performance. The physical demands of the sport require consistent fuelling. Having balanced meals prepared in advance ensures you're getting the nutrients you need when you need them. By planning and prepping meals, you will avoid making unhealthy choices at the moment.
Meal prepping also helps to regulate portion sizes, manage macronutrient balance, and save time during busy training schedules. The majority of the meals below are great options to be prepped in advance.
Finally, do not take your fuelling for granted - it can be the difference
Healthy French Toast
Serves 1
INGREDIENTS
• 1 large egg
• 125 ml soy milk or milk of choice
• 2 tsp honey
• 1 tsp cinnamon
• 2 slices brown sourdough
• 2 tsp organic butter or oil of choice Toppings
• blueberries natural yogurt get a good gut friendly one maple syrup mixed seeds
• peanut butter
INSTRUCTIONS
• In a large shallow bowl, whisk the egg. Next add the soy milk, cinnamon and honey. Whisk again until well combined.
• Heat a large skillet on medium heat.
• Add 2 tsp of butter to the pan until melted.
• Dip two thick slices of brown sourdough into the mixture for 15 seconds each side making sure to coat both sides equally. Add the two slices of bread to the pan with the melted butter and cook until golden brown on both sides. This should take around 1-2 minutes each side but keep an eye out.
• Once cooked, serve the french toast with toppings of choice. I went for blueberries, natural yogurt, peanut butter, maple syrup, mixed seeds and
hazelnuts.
Healthy Pancakes
Serves 1
INGREDIENTS
• 90g Oats
• 1 Banana
• 2 Eggs
• 120 ml Soy Milk (Or milk of choice)
• 1 tbsp Honey
• 1 tsp Coconut oil
Toppings
Maple syrup
Mixed seeds/nuts
Fruit
Honey
Peanut butter
INSTRUCTIONS
• Add the oats, banana, eggs, milk and honey to a blender and blitz until smooth.
• Heat a big frying pan until hot.
• Once the pan is hot, add the coconut oil and distribute the mixture evenly creating 4 pancakes. Cook for about 45 seconds or until bubbles start to appear on the surface of the pancake then flip over and cook for a further 30 seconds.
• Serve the healthy pancakes and enjoy with toppings of choice.
Peanut butter Chicken Served with Thai Noodles
Serves 4 and a great meal
INGREDIENTS
4 Chicken breasts
Salt and pepper
Marinade
1 Red chilli
2 Spring onions
3 tbsps peanut butter
1 Lime juice only
4 Garlic cloves
1 Thumb size pieces of ginger
2 tbsps Honey
2 tbsps Soy sauce
1 Pinch of pepper
1 tbsp Avocado oil
Thai Noodles
250 g Wholewheat medium noodles
2 Red chillies deseeded and finely chopped
3 Garlic cloves finely chopped
1 Thumb sized piece of ginger peeled finely chopped
3 Spring onions finely chopped
6 Baby corn chopped
5 tbsps Soy sauce
2 tbsps Honey
1 tbsp Peanut butter
INSTRUCTIONS
1. Preheat the oven to fan 200.
2. Score the chicken with a sharp knife and place in a large bowl. Season with a good pinch of salt and pepper.
3. Add all the marinade ingredients to a blender and blitz until smooth. Pour over the chicken - rub the marinade into the chicken really
well.
4. Make sure the chicken is at room temperature before cooking. Place on some parchment paper and roast in the oven for 18-20 minutes
depending on the size of your chicken breast. Allow to rest for 5 minutes before serving.
5.10 minutes before the chicken is done, cook the noodles according to instructions before draining and setting aside.
6. Heat a wok on a medium-low heat before adding a 1 tbsp of oil followed by the red chillies, spring onion, garlic, sweetcorn and ginger.
Sauté for a few minutes until softened and fragrant.
7. Add the 5 tbsps soy sauce, 2 tbsps honey and 1 tbsp of peanut butter to a bowl. Whisk well. Add the noodles to the wok before pouring in the soy, honey and peanut butter sauce. Mix well with some tongs before turning off the heat.
8. Serve the chicken on the bed of Thai noodles with a side of tender stem broccoli and top with fresh red chilli and spring onion
Chicken Bolognese
Serves 4 and a great meal for prepping
INGREDIENTS
• 2 Onions (chopped)
• 2 Carrots (chopped)
2 Peppers (chopped)
• 1 bulb Garlic (peeled and chopped)
• 500 g Chicken mince
• 2 tsps Paprika
• 2 tsps Ground coriander
• 2 tbsps Tomato puree
• 100 ml Red wine
• 500 g Passata
• 4 Fresh tomatoes (chopped)
• 300 ml Chicken stock
• 2 tbsps Worcestershire sauce
• 1 tbsp Italian herbs
• 1 pinch Salt and pepper
1 Lemon (juice only)
• 1 handful Fresh basil (finely chopped)
2 tbsps Extra virgin olive oil
INSTRUCTIONS
1. Heat a large skillet on a medium-low heat. Add the oil, onions and carrots and soften for 5 minutes.
2. Add the peppers and garlic - continue to sauté for a further 5 minutes.
3. Throw in the chicken mince and brown all over making sure to break it up with a wooden spoon. Once browned, add the paprika, ground coriander and tomato puree.
Continuously stir for 1 minute.
4. Pour in the red wine - stir well until it has evaporated.
5.Add the chicken stock, passata, Worcestershire sauce, fresh tomatoes, Italian herbs and season with a pinch of salt and pepper. Stir well before bringing to the bubble. Once bubbling, reduce the heat to low and simmer for around 40 minutes or until the sauce has thickened.
6. Once the sauce has thickened, turn off the heat. Add the lemon juice and stir through some freshly chopped basil.
7. Serve with wholewheat spaghetti.
Asian Inspired Salmon
4 servings
INGREDIENTS
4 x Salmon fillets
Marinade
5 tbsp Soy Sauce
3 tbsp Honey
1 x Red Chilli (finely chopped)
1 x Thumb sized piece of ginger (grated) 5 x Garlic cloves (grated)
1/2 x Lemon (juice only) 1 tsp Paprika
1 x Pinch of Pepper
INSTRUCTIONS
1. Preheat the oven to fan 190.
2. Place the salmon in a large baking dish.
3. Add all the marinade ingredients to a separate bowl and whisk well before pouring over the salmon and coating well.
4. Next, pour three quarters of the marinade into a small pan before placing the salmon fillets into the oven. Bake for 9-10 minutes.
5. Place the small pan with the marinade on a medium-low heat, stirring occasionally until nicely thickened. This will take around 6-7 minutes.
6. Spoon the marinade over the salmon before serving. 7. Serve with rice, sweet potato and greens.
For more visit: www.thefoodiefootballer.com
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