Maty Ryan’s comprehensive nutrition plan ahead of Socceroos World Cup appearance
What you can learn from the goalkeeper’s nutritional plan, during his most intense tournament preparation phase.
By Men’s Health Staff | | October 10, 2022
As the outfield players buzz onto the pitch, Maty Ryan paces his penalty area, saving shots, collecting crosses and sprinting off his line to greet potential goalscorers. If he may not accumulate as many steps as his teammates during a match, it is in agility and reaction time that he shines.
Currently playing for Danish club FC Copenhagen, the Socceroos keeper intends to play in the World Cup final for his country for the third time, this time in Qatar.
He may be one of the most legendary Australian goalkeepers in football, winning several individual awards to go along with those World Cup appearances, but that doesn’t mean he takes his preparation for granted.
Here’s how the Socceroo eats and trains ahead of this year’s World Cup – and how you can follow their lead, with help from Musashi Nutrition’s Performance Lab – a platform provided by the number one sports nutrition brand in Australia that offers free sport-specific training and nutrition programs to everyday athletes.
To support his pre-World Cup training, Ryan explains the importance of correct supplementation with a sport-specific nutritional plan to further support his performance. It opts for vegetable proteins alongside beta alanine and creatine.
“Talking to the experts at Musashi, I was able to learn about the science behind supplements that can benefit my performance and recovery. Before that, I didn’t know much beyond protein powder. “, he explains. “After educating myself a bit, I now take Musashi’s beta-alanine before training to help prolong my ability to train at full capacity. , I will take creatine with plant protein.”
Ryan opts for Musashi’s Creatine to help with energy recovery and delay the onset of fatigue, and Musashi’s Plant Protein Powder to ensure his body has the fuel it needs to help repair muscle fibers.
“As a professional athlete, I’m always looking for what I can do to create an edge for myself and I find that taking supplements helps me maximize my full training potential, which means I can get the most from my performance on match days,” Ryan explains.
So how does he take it?
“For beta alanine I mix it with water and take it 30 minutes before a workout. The protein and creatine I’ll take right after the workout. Usually within an hour of finishing and usually enough Along with that I usually add a massage, a cold bath, a shower, then lunch or dinner depending on the time of day.
“As a goalkeeper, my performance in any given game can come down to a number of explosive movements and quick reactions, so going out on the pitch and feeling healthy and sharp is essential for that. I have definitely found that educating myself first and then introducing Musashi’s products into my workout routine helped me get the most out of myself and contributed to my performance and my career.
You can find a comprehensive nutrition plan and off-season, pre-season and in-season training program – just like Maty Ryan’s – at the Musashi Performance Lab.
Maty Ryan’s off-season schedule generally follows two phases. First, the 30-year-old prioritizes sanity and recovery – allowing for a few cheeky bites and not-so-strict restaurant orders.
“Using a 5 week break as an example, for the first 1-2 weeks I’m going to take it very easy. Playing abroad means seeing family and friends is a priority, and those catch-ups inevitably mean lots of dining out and going to cafes. I’ll choose something healthy from the menu but it’s not the same as my seasonal discipline where I’m very careful about what I eat. As far as working out, I will play golf or tennis to stay active, but this is my only chance to give my body a break from the usual routine,” he tells Men’s Health.
Once the player has rested and recharged, it’s time to get back to training with a mix of strength and cardio. “After those first 1-2 weeks, I start to get going again. For training, I like to have a gym session in the morning so I can make the most of the day. I’m going to start reintroducing my body to the movements specific to my sport and my position,” says Ryan.
To support this, his nutrition is kept in check and focused on supporting the amount of physical activity he undertakes. His diet is like refueling a car: he wants to use only top quality products. This means he tends to stick to lots of whole foods (think quinoa, granola, and brown rice), quality protein like chicken (he doesn’t eat a lot of red meat), and lots of fruits and vegetables. . Three solid meals, and not many snacks in between.
“Putting my diet more locked down goes hand in hand with that. I make sure to focus on eating lots of vegetables and fresh produce, as well as protein sources like lean meats, and indulgences become much more occasional .
Heading into the World Cup, Ryan’s regular nutrition plan will be very similar, except for larger portions to support the extra calories he expects to burn. However, the unique World Cup schedule puts additional stress on the athlete’s schedule, where sports nutrition will come into play.
“…it won’t change too much because the main differences are more tactical. Going from my club team to the national team means working under different coaches and staff. What will be unique this year is that the World Cup takes place in November/December, halfway through the season. Previously, the World Cups were held during our off-season, which meant that we had a little break and then played friendlies or had a pre-tournament camp as preparation,” he explains. . “The other factor is that our seasons have become much more condensed to accommodate the World Cup and still finish on time, so a lot of us will be playing extra midweek games.”
Overall, a balance between training and sports nutrition has been crucial to Maty’s performance on the pitch.
To learn more and get your own sports nutrition plan, go to musashi.com/performance-lab/