England’s World Cup side is loading up on beetroot shots and carb‑rich meals as they prepare for the Norway showdown on Saturday. Personal chef Jonny Marsh, known as “The Football Feeder”, says the Three Lions will start boosting carbohydrates on Thursday and keep fibre low on match day.

How is the squad fueling up?

Marsh explains the pre‑match plan begins two days before kick‑off. "For a Saturday kick‑off, nutrition actually starts a couple of days earlier on Thursday, when you begin gradually increasing carbohydrate intake," he told the Daily Star. Lunch and dinner on Friday feature pasta or rice, while Saturday morning sees a lighter protein‑focused plate with minimal veg. The aim is to top up glycogen stores without feeling heavy.

What foods are off the menu?

A few years back, sauces like ketchup and mayonnaise were largely cut from elite menus. "They’re high in sugar and fats, so players were encouraged to avoid them," Marsh notes. The ban isn’t a single manager’s edict but a league‑wide shift toward cleaner eating. Players now steer clear of these condiments in the days leading up to a game.

How are they staying hydrated in the heat?

With soaring temperatures sparking debate over hydration breaks, the squad’s drink strategy is as meticulous as the food. Watercress, cucumber, melon, beetroot, orange and lemon juices flow throughout the day, complemented by hydration sachets. "Keeping fluid balance is vital, especially in hot conditions," Marsh adds.

What happens after the match?

Post‑game recovery focuses on rapid refuelling and anti‑inflammatory drinks. Players often grab a quick bite – sometimes a cheat meal like pizza or fried chicken – before reaching for ginger‑turmeric recovery shakes. "Hydration and refuelling are all about topping up energy stores quickly," he says.

England entered the Norway game after a 0‑0 draw with Ghana on 23 June 2026 and a recent form of two wins, one draw and two losses (DWWLL). The next fixture is a home clash with Spain on 26 September 2026, while midfielder Jordan Henderson remains sidelined.

Why does this matter for England’s World Cup hopes?

Nutrition can tip the balance in tight group matches. Beetroot’s nitrate content may enhance exercise performance, giving the Three Lions a subtle edge. By fine‑tuning carbs, cutting sugary sauces, and staying hydrated, England hopes to translate dietary discipline into on‑field results against Norway and beyond.