At 1.95 meters tall and 25 years old (barely), footballer Erling Haaland impresses. Nothing and no one seems to stop this “serial scorer” of Norwegian origin, who has a string of victories. But behind his sporting exploits (around twenty between the Premier League and the Champions League this year) hides a well-established routine. The 25-year-old footballer says he starts his days with a champion breakfast, made up of raw, unprocessed foods. Julie Boët, dietician-nutritionist, deciphers its composition point by point.
Coffee… with raw milk
Erling Haaland’s breakfast starts every morning… with a simple coffee. A rather beneficial drink, since coffee essentially contains caffeine, a psychostimulant allowing you to (re)gain energy.
“However, caffeine may impair glucose tolerance and transiently increase blood sugar levels after carbohydrate intake,” warns Julie Boët. “Concretely, for a non-athlete or metabolically fragile person, drinking strong coffee on an empty stomach can increase nervousness or cause an inappropriate glycemic response.”
Another key ingredient in a sportsman’s breakfast: raw milk. And the footballer admits to being fond of it, to the point of considering it as a superfood. “However, the consumption of raw milk carries a real health risk linked to potential infectious agents (Listeria, Salmonella, E. coli, Campylobacter, etc.)”,
specifies the expert.
These germs can cause serious illness, particularly in vulnerable people (young children, pregnant women, elderly people, immunocompromised people). The right reflex, then? Always favor “pasteurized” milk, almost as rich in essential nutrients.
Maple syrup
If Erling Haaland seeks above all daily performance, he is no less greedy (and gourmet!): the Norwegian footballer in fact appreciates the addition of maple syrup in his coffee with raw milk – “which protects against fat and sugar” according to his words.
Maple syrup is often presented as a “healthier” alternative to refined sugar because it contains trace elements and antioxidant compounds.“But on a metabolic level, it nevertheless remains an important source of sugar: its glycemic index is lower than that of white sugar, but it remains high enough to cause an increase in blood sugar levels,” alerts the expert.
On a daily basis, therefore limit its consumption.
Bread (wholemeal, obviously)
To accompany this morning drink, Erling Haaland prepares wholemeal toast. A choice validated by the dietitian.
“Wholemeal bread provides complex carbohydrates, fiber, magnesium, B vitamins and prolonged satiety compared to white bread. Fiber slows down the digestion and absorption of glucose, allowing a more gradual blood sugar response, allowing you to better control your appetite.“, reveals Julie Boët.
Consumed before training, wholemeal bread therefore constitutes an excellent energy reserve.
Quality eggs
A few fried eggs seasoned with pepper complete this breakfast. An option once again validated by our nutrition specialist.
“They contain high-quality protein, essential amino acids, fat-soluble vitamins and choline, an important nutrient for cognitive function and liver health,” she assures.
Egg proteins also promote muscle synthesis and satiety, justifying the attraction of athletes for this food.
Should we copy this “ideal” breakfast at home?
Not necessarily. If it is possible to take inspiration from it – while avoiding the consumption of raw milk – this breakfast corresponds to the energy needs of a high-level athlete. Its contributions are therefore calibrated for an intense training load and rapid recovery.
“The calories ingested, the distribution of macronutrients and even the times of one’s meals meet professional objectives. Taking inspiration from a meal taken by a professional athlete can give ideas, but one should neither reproduce their portions nor draw universal rules without adapting this meal”, concludes Julie Boët, dietitian-nutritionist.
And for those who would still like to adopt this breakfast, first take stock of your desires and needs with a nutrition specialist.