Author: smudge02

Throughout my early career, I loved a full packet of jaffa cakes, a chocolate Yazoo milkshake and spraying ketchup on virtually every meal I ate. However, after lots of research into sports nutrition and at the ripe old age of 28 I decided to cut added sugar completely from my diet.

It took a lot of will power and discipline but almost immediately I felt healthier. I quickly became obsessed with checking food labels and it came to a point where food planning became an important part of my life. I swapped tasty fruity yogurts for natural Greek yogurt and jaffa cakes and milkshakes were replaced by fruit and nuts. Pasta sauces had to be replaced by freshly made ingredients and I purchased a Nutri bullet to help me make fresh smoothies. Having a high metabolism means I need lots of calories so I searched the market for flavourless protein powders to boost my calorie intake.

You’re probably thinking it seems like a lot of effort but I will never forget my first game after I’d cut sugar it was Crawley away for Luton Town and I felt amazing both mentally and physically. The performance I put in that day had me hooked and I’d no doubt in my mind I was going to continue with it.

Away trips became a challenge. Teammates would get on the bus with their bags of sweets and fizzy Lucozade drinks and offer them around the coach. I stayed strong and came prepared with my no added sugar porridge and my pre made pasta dish. In the evenings at the hotel apple crumble and custard would come out for dessert but I’d resist the temptation and snack on fruit and nuts in the room later. In the back of my mind, I felt I was getting the edge and even if having some apple crumble and custard wouldn’t have done any harm, mentally it felt satisfying to have a healthier alternative.

Added sugar provides calories but with little to no nutritional value. Let me make an important point that athletes do need sugar. The best way to get these sugars is through naturally occurring sugars which are found in fruit and vegetables. I began to start eating foods I had never even heard of such as Chia seeds, flaxseed, kale and goji berries. My morning porridge was being stacked with blueberries and seeds instead of jam or syrup. I also enjoyed making classic dishes like chilli con carne and spaghetti bolognese from scratch with fresh herbs and spices. Within weeks I had become a top chef! Well in my eyes anyway.

The no added sugar diet has certainly helped me think more clearly. I feel more focussed, less stressed and sleep better. According to a recent UCLA study “sugar forms five radicals in the brains membrane compromising our nerve cells ability to communicate this causes a ‘foggy’ feeling” (www.lifehack.org).

Playing football with a potentially ‘foggy’ brain as mentioned above can no doubt affect performance so cutting added sugar from your diet can help you think more clearly and produce better performances on the pitch.

Over my career i have always been susceptible to the odd yellow card (13 in one season) due to my combative, competitve style. However following the start of this diet I managed to go 14 games without a yellow card! Maybe it was concidence or more likely I was thinking more clearly and not rushing into silly challenges. I put this down to my improved diet.

Football and life, in general, has lots of ups and downs. I have experienced many of these throughout my career however since I improved my diet I have been able to recover from the lows much quicker. The best way to combat these low moods is to have steady, regular meals with a balance of protein, carbohydrates, and vegetables. I eat plenty of complex carbs such as whole grain rice and pasta as well as oily fish at least twice a week. The fruits and vegetables I eat supply me with the vitamins and minerals I need and ease digestion.

Research has shown stress and food are closely linked. From a footballer’s point of view, the body is constantly getting put under physical strain. To keep the mind sharp and fresh it’s important to keep our diets right off the pitch. I always felt the challenge of travelling distances on the road meant it would be easier to stop off at a service station for some fast food however I learned preparation was vital in getting ahead of the game. Making extra from last night’s dinner to take the next day became a habit for me meaning I knew I would be getting in the right nutrients especially after a hard session.

I encourage you to give the ‘no added sugar’ diet a try. Maybe start gradually in trying to cut out certain things and replace them with healthier alternatives. You will see a difference both physically and mentally and once you get going it will become a normal part of your daily life. You will feel great!