The Rise of Nick Woltemade
Last month, a moment involving Nick Woltemade eating a banana on the substitutes’ bench during a match against Barcelona captured the internet’s attention, leading to a surge of memes.
Since then, the 6ft 5in striker has become somewhat of a legend in Tyneside, having scored four goals in his first seven matches, and has potentially gained recognition in Germany for notching his first goal for the national team this week. He has been humorously edited into images indulging in local cuisines, from the popular Newcastle Indian eatery Khai Khai to the Italian Fratelli Ristorante.
Nutritional Needs of Tall Athletes
While these moments may seem light-hearted, the serious concern lies in how to adequately nourish players with Woltemade’s unique tall and thin physique—similar to former footballer Peter Crouch. “A person of that altitude likely requires between 3,500 to 4,000 calories per day,” explains performance nutritionist Emma Tester.
Woltemade and teammates like Dan Burn are likely ectomorphs, making it tough to gain and maintain muscle mass. Increased training demands mean if their calorie intake isn’t matched, they are more prone to losing weight during the season compared to players with different body types. Insufficient fuel can elevate their risk of minor illnesses and injuries, especially given their biomechanical vulnerability.
Caloric Challenges
Meeting the daily caloric needs for athletes like Woltemade and Burn is challenging. It’s not simply a matter of consuming pizza or doughnuts; they have to prioritize nutrient-rich sources, especially carbohydrates. “Ideally, they should consume six to eight grams of carbohydrates per kilogram of body weight,” states Tester. For someone around 90kg, this equates to 500-700g of carbohydrates daily.
In addition to carbohydrates, protein plays a vital role in muscle recovery. Tester estimates that Woltemade should aim for about 160g of protein daily. As he does not consume meat, sources like fish, eggs, legumes, and plant-based supplements become essential. Fat, often overlooked, is also crucial for immune function and can be sourced from items like avocados and nuts.
Strategic Meal Planning
Strategically timing meals is vital for athletes. For example, those with morning training sessions should focus on lighter, easy-to-digest foods, while post-training may require smoothies or protein drinks to stimulate appetite. Meal sizes should be manageable, complemented with nutritious snacks throughout the day to reach calorie targets.
On match days, maintaining carbohydrate levels is essential. Woltemade, along with other substitutes, could utilize the match time to replenish their glycogen stores using easily digestible options like bananas, which provide around 30g of carbohydrates. Each of these snacks supports quick energy absorption without bloating, particularly beneficial for impact players.
