Lewandowski: the diet that keeps him in the top 5 of the best footballers in the world

Robert Lewandowski, since exploding in 2010 with Borussia Dortmund, has not stopped scoring goals. Its evolution season after season is abysmal and it owes much to its diet. Find out how the deadly Polish striker feeds.

Last update: June 11, 2021

Robert Lewandowski is one of the few footballers who has the ability to compete as equals with Lionel Messi and Cristiano Ronaldo. The one born in Warsaw has even surpassed the Argentine and Portuguese stars in recent seasons, becoming listed as the best in the world upon receiving the award. The Best from FIFA. To achieve such performance, the Lewandowski diet was vital.

Thus, the fact that the Bayern Munich striker exceeds 40 goals every year since the 2015-16 season is due to eating habits that are worth revealing and analyzing. Do you want to know what makes Lewandowski one of the best attackers in the elite? Keep reading!

Lewandowski's diet to stay in the world's top 5

We must clarify that the Pole's turning point came when he signed for the Munich team in 2014 as a free agent. At that time, Anna Stachurska, his wife since 2013, who is a nutritionist and karateka, took it upon herself to follow the forward's diet to maximize his performance throughout Bundesliga campaigns.

Now, the character who revealed the changes in Lewandowski's diet was Thiago Cionek. This is a Polish nationalized Brazilian footballer who shared the national team with 9. The former defender commented to ESPN: "Robert even told me that the big change in his career, when he reached the elite in the clubs and in the national team, was to radically change what he ate."

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First meal of the day

Tuna is a source of omega 3 fatty acids. It is part of the footballer's diet at the start of the day.

A constant in the breakfast of the tall footballer is tuna. Its contribution of omega 3 fatty acids, different B complex vitamins (B2, B3, B6, B9 and B12) and fat-soluble vitamins make body development optimal and fat is reduced. On the other hand, it has benefits for the repair of muscle fibers after strenuous physical activity.

In addition to this, consider as prohibited foods for the first meal of the day everything related to gluten and lactose. In the beginning, the attacker made the following evidence in an interview with Welt am Sonntag: "When I had cereal with milk for breakfast I felt a little lazy before training."

Other foods that are part of the center forward breakfast are the following:

  • Almond milk.
  • 100% dark chocolate.
  • Coconut milk.
  • Vegetables.
  • Rice milk
  • Wholemeal bread.
  • Fruit.

Lewandowski diet before the game

The strict selection of food comes from studying the response of the body the day before the game, to be in the best possible state. Therefore, one of the recipes that his personal nutritionist and wife recommended in the plans is red rice.

The ingredients of this dish are the following:

  • Thyme.
  • Salt.
  • Turmeric.
  • Red rice.
  • Anise.
  • Pinions.
  • Clarified butter.
  • Black cumin.

After dinner, and according to what the attacker's former teammate suggested, the complement is a plate of rice pudding (made from almonds, rice or coconut). The reason? Accumulate carbohydrates and glucose that will be essential for energy requirements on the pitch.

Food in one day with an official match

On game day, the Lewandowski diet prioritizes a large amount of protein. Consequently, among the products that we can mention again is tuna, chicken, almonds, avocados and pine nuts, to name a few of those that Anna Stachurska recommends.

In this way he manages to improve his performance during the 90 minutes or more that a match lasts. In addition, the choice of these foods promotes faster repair of small fibrillar tears that occur in the muscles by considerable effort.

Recovery phase

Overcome the physical battle that involves a football match in one of the best leagues in Europe, the proper recovery process from food is related to the intake of vegetables and avocado. In that sense, some good options for their additional benefits are broccoli, zucchini, lettuce, carrot and spinach.

Avocado is another source of healthy fatty acids, which is why it is increasingly part of the diet of athletes.

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The Lewandowski diet for training replenishes glycogen

There are aspects that are elementary in the Lewandowski diet for training. Stachurska (nutritionist) emphasizes the importance of replenishing glycogen. This achieves a reduction in the feeling of fatigue. Therefore, the execution technique in the routine is improved.

How do you get the right glycogen level? Through the sandwiches. Some of the proposed options are oatmeal porridge with dates 3 hours before training. Later, between workouts, you opt for the salty energy bar or the famous power balls (cocoa, date syrup, dried cranberries and compacted coconut).

Finally, after training, cocktails or natural isotonic drinks are used. For the first, Stachurska's recipe uses coconut milk as a base combined with fruits, and for the isotonic variant, coconut water, honey and lemon are present. Now you are aware of the details of Lewandowski's diet that have allowed him to enter the Olympus of world football.

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