Diego Forlan: My 24-hour food diary

Diego Forlan: I start the day with a plate of pineapple. I like sweet things and the taste wakes me up. Then I’ll have some toast – brown bread – with butter, followed by yoghurt. Sometimes I will eat an omelette with ham and cheese – I like the white of the egg rather than the yolk. To drink, maybe I’ll take some freshly squeezed orange juice, and that’s enough fuel before training.

Matt Lovell, Tottenham Hotspur and England rugby team nutritionist: Fresh pineapple is an excellent food for a footballer. The important part to eat is the wood core – it’s high in bromelain, a digestive enzyme that can help players recover from injury by reducing inflammation. An omelette is high in protein and that will help slow down the absorption of carbs from the bread and pineapple and help even out your blood sugar levels. Protein is also good for muscle repair.

Matt recommends... Amateur players should have toast as a snack before training. The brown bread will provide carbohydrates, which breaks down into glucose – the preferred fuel for working muscles. I’d suggest spreading jam or honey on the toast, which will increase your blood sugar levels and replenish your muscle glycogen stores. Porridge or Weetabix would be just as good. I would recommend only a small glass of orange juice as it is pure sugar.

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