The winger makes sure he enjoys a blend of protein and carbohydrate to perform at the highest level
13:20, 14 Jul 2026
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Bukayo Saka looks on during an England training session at the Inter Miami CF Training Facility
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Bukayo Saka looks on during an England training session at the Inter Miami CF Training Facility
England face Argentina in a semi-final on Wednesday evening as they look to end a 60-year drought without a World Cup triumph. Much has been said about the sweltering and humid conditions Thomas Tuchel's side have encountered in the US since the tournament kicked off, with temperatures reaching 33C (91F) during their quarter-final victory over Norway in Miami on Saturday night.
But what exactly are the England players consuming to keep themselves properly fuelled?
Sports nutritionist Emily Foster says players can 'cover between nine and 13 kilometres in a 90-minute match and burn between 1,300 and 1,600 calories'. This means that on match day, they could require around 4,000 calories to maintain sufficient energy levels.
In a video for TrainEffective, Arsenal winger Bukayo Saka offered an insight into his breakfast routine to ensure he is fully prepared for a demanding day in an England shirt.
Porridge
The first item on the 24-year-old's menu is porridge with strawberries. A staple amongst athletes worldwide, porridge is made by boiling ground or crushed grains — typically oats — in either milk or water.
Served with strawberries and prepared with milk, a 50g bowl contains roughly 300 calories. While this may not seem a particularly substantial figure on its own, there are numerous benefits to starting the day with a bowl of porridge.
Rich in carbohydrates, porridge serves as an outstanding energy source for athletes. Lily Chapman, performance coach and sport and exercise nutritionist at P3RFORM, said: "Carbohydrate is the main nutrient needed to fuel moderate to intense exercise bouts.
"Diets that are low in carbohydrate have been shown to reduce mental focus, productivity and exercise performance and increase the chance of mood swings. As porridge is a high source of carbohydrate, the inclusion of it within your diet could be helpful at periods when energy is needed – for example, before a run, gym session or everyday work tasks.
"As porridge contains a high amount of fibre, as well as a moderate amount of protein, its speed of digestion is quite slow. With this, you may feel fuller for longer following the consumption of porridge, which is great if you're seeking to reduce food cravings throughout the day or lose some body fat, or if you have a full day of work ahead."
The breakfast staple is equally favoured by elite athletes such as Jess Ennis-Hill and Eliud Kipchoge, and is brimming with essential nutrients including iron, B vitamins, magnesium, and fibre. The addition of strawberries further boosts the nutritional value, providing extra energy and flavour.
Ezri Konsa and Bukayo Saka in England camp
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Ezri Konsa and Bukayo Saka in England camp(Image: SWNS)
Omelette
Where porridge falls somewhat short is in its protein content, which remains an equally vital component of any athlete's dietary regime. This is precisely why Saka pairs his porridge with a ham, spinach, and tomato omelette.
Depending on the number of eggs used, this dish could clock in at roughly 350-400 calories. Omelettes are an excellent source of protein, providing a superb energy boost while also being essential for recovery.
They are additionally rich in B12, iron, and choline, which is crucial in the production of the neurotransmitter acetylcholine, supporting muscle contraction and playing a significant role in cognitive function, particularly memory and thinking.
For many years, eggs were believed to be high in cholesterol, however this has largely been disproved by contemporary research. The addition of ham and vegetables contributes further carbohydrates, protein, and nutrients.
A standard serving of two large eggs provides approximately 180 calories and 12.6g of protein.
Bukayo Saka in training
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Bukayo Saka in training(Image: 2026 The FA)
Avocado toast
The meal doesn't stop there, as the England player also enjoys two slices of brown toast topped with avocado. This amounts to roughly 350 calories, bringing his total calorie intake from food to approximately 1,000.
Avocado is a firm favourite amongst athletes owing to its high levels of protein, fibre, folate, potassium, magnesium, and vitamins K and C. It is also notably low in sodium and sugar.
Many people are concerned that avocados contain excessive fat. However, the majority of the 29.5g of fat (19.7 grams) is monounsaturated fat, with a further 3.65 grams being polyunsaturated fat, both of which are regarded as beneficial.
Only 4.27 grams fall within the saturated fat category, and crucially, avocados contain neither trans fatty acids nor cholesterol. Alongside his breakfast, Saka is pictured with both a bottle of water and a fruit juice.
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Soccer Supplement recommends that footballers consume approximately 40ml of fluid per KG of body mass. Given that the 5ft 10ins Saka reportedly weighs around 65KG, this would equate to roughly 2.6 litres of fluid per day, or just over 4.5 pints.
That said, with the hot and humid conditions currently prevalent across the US, this figure could be considerably higher, as players are likely to perspire far more as their bodies work to regulate their temperature.