The Philadelphia Eagles have soared to victory with their second Super Bowl win after defeating the Kansas City Chiefs in Super Bowl LIX. The high stakes match turned out to be a blowout, ending at a score of 40 to 22, with the Eagles flying high.
While fans enjoyed Super Bowl snacks in the comfort of their homes, the players on the field had a much different approach to game-day fueling. The Philadelphia Eagles have an Executive Chef, James Sirles, whose entire job is to prepare game-day-ready meals that provide the energy, endurance, and focus needed for the players to perform at their peak.
“Fueling is all about prioritizing both quantity and quality of nutrition—making sure you’re eating enough overall is critical, but also making sure you’re eating high-quality foods that fuel you, reduce inflammation, and give you energy,” Sirles says.
Here’s how he prepares the team (and himself) for game-winning days, and how you can steal some of his winning advice.
Start the day with movement before food
Most mornings, you can find Sirles working out––it’s his way of clearing his head and getting ready for the day. Before he heads to the facility, he *always* eats breakfast (and log it in MyFitnessPal), whether it’s a protein-packed smoothie or a 3-egg omelet with vegetables.
Sirles tells family and friends: “If I’m not taking care of myself, how can I expect to take care of the team?” His morning routine keeps him disciplined and ready for a day of fueling the Eagles.
Take meal prep to new heights
During the week, it’s all about making balanced meals that fuel both practice and recovery. They prepare nutrient-dense meals with a balance of lean proteins, whole grains, and plenty of fruits and vegetables. Grilling is also a huge component of work; the players like meat!
Sirles also focuses on ensuring the team eats enough total calories to fuel their training sessions and keep their bodies at optimal strength to excel on gameday. Smoothies that include fruits, peanut butter, sometimes yogurt, and protein powder are at the ready, plus heartier meals like omelets with toast, then pasta with lots of protein and veggies and loaded baked potatoes for later-in-the-day options.
On game day, the focus shifts a bit, to have easily-accessible energy, and maintaining that energy throughout the game. Sirles prepares very digestible foods, like rice or potatoes for carbohydrates, paired with lean proteins (chicken, turkey, or fish). He also steers clear of anything too heavy or fatty (no greasy or deep-fried foods), as these could lead to discomfort.
Make staple foods to stretch across the week for varied breakfasts
The Eagles are obsessed with avocados—they go through tons every week, mostly for the team speciality: Monster Mash, which is a healthy macro-balanced meal with brown rice, avocado, and ground beef. The players also love quinoa and it is extremely versatile—it can be used in pancakes, muffins, hash, and as a base for protein-packed breakfast bowls.
They also—unsurprisingly—go through many cartons of eggs every week. Whether it’s scrambled, poached, or omelets, eggs are a breakfast staple for the team. The team also eats enough bananas and oranges each week to rival a grocery store—there is always a lot of fresh fruit, perfect for grab-and-go mornings.
Plan for inside and outside of the kitchen
“Meal plans that meet the versatile needs of athletes include high-calorie, high-nutrient plates that can be utilized in a number of scenarios,” says Stephanie Nelson, RDN. “For example, a game-day meal needs to include easily-digestible foods like rice and potatoes to ensure optimal energy, while meals that fuel for a day of training and recovery are more balanced with protein, fruits and vegetables, complex carbohydrates with fiber, and healthy fats.”
All of this ensures players are eating enough food overall, but that they are also eating high-quality foods and an overall balanced meal plan that provides all the nutrients needed for performance and recovery. “This includes vitamins, minerals, antioxidants, and more, found in a wide variety of foods across all food groups,” says Nelson.
When in doubt, go for savory breakfast choices
“Breakfast is a great opportunity to set you up for success for your day,” says Nelson. “Choose something nourishing and filling to give you the energy to tackle your morning.” This includes aiming for a well-composed option with protein, fiber-forward carbohydrates like whole wheat toast or quinoa, and some fat for that long-term energy that keeps you full and focused.
“That’s why we love eggs, which contain fat and protein, and quinoa, which contain carbohydrates, fiber, and a little bit of protein,” she says. “A balanced breakfast like that can set you up for success for the morning.” The focus on quinoa and eggs can benefit anyone, because a protein-filled breakfast is important to support things like metabolism and brain-health.
Nelson also recommends sweet potatoes for long-lasting energy. “They’re packed with fiber, vitamins, and antioxidants, they also support overall health,” she says. “Try incorporating them into your breakfast routine–whether mashed, roasted, or baked–to stay energized and ready to take on the day.”
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