Inside The England Team’s Health & Fitness Secrets

It was a strong start for England’s footballers at the 2026 World Cup, with the team winning 4-2 to Croatia in last night’s game. But how will the players stay top of their game during the tournament? It’s not just about the training: the team have a whole host of tricks up their sleeve to keep them fuelled and energised – and to deal with the pressure that comes with playing high-level sport. From donning Whoop bands to drinking pickle juice and prioritising recovery, we delve into the health and fitness secrets of England’s footballers.

5 Health Hacks Of England’s Footballers

Whoop Bands

During the 2024 Euros, all the England players were donning Oura rings: high-tech fitness wearables which track everything from heart rate variability to blood oxygen rate. But this year, the team have switched to Whoop bands, screen-free trackers designed to be worn 24/7 – and unlike Oura rings, FIFA has approved Whoop bands to be worn during matches. With their strong focus on recovery, the wearables will prove particularly helpful considering the hot temperatures in North America right now, with boss Thomas Tuchel noting that acclimatising to the heat and humidity will be one of the biggest challenges for players.

Recovery

Ahead of the World Cup the England players trained at Swope Soccer Village in Kansas, which has previously played host to teams like Manchester United and Stoke City. They stayed, meanwhile, at the four-star, 54-room Inn at Meadowbrook: a base ideal for recovery with plenty of outdoor space, a spa and a sauna. According to FIFA executive Alan Dietrich, the footballers were also given access to hyperbaric oxygen chambers, which work to enhance recovery after physical exertion or injuries by delivering pure oxygen in a pressurised chamber (this reduces inflammation and accelerates tissue repair). 

It’s clear steps are taken, too, to ensure the players’ mental wellbeing is looked after – at base camp players were all given boxes put together by their families, for instance. Goalkeeper Jordan Pickford said the mood in the camp was ‘in a great place’. Speaking in an interview with TalkSport, he added, ‘The FA put a lot of hard work in behind the scenes … what a lot of the media, the fans and the people at home don’t see. I’ve got to pay massive credit to that because it makes it feel like home. Even just little things like the family box, which was obviously from my wife, Megan, and the kids. What was in mine? Haribos! Some nice bits, some photos and some cards.’

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Nutrition

Naturally, nutrition is crucial for footballers’ success, particularly during the World Cup, which involves playing numerous physically-demanding games in a row. Tuchel is reportedly meticulous about what the footballers are eating, and tweaked the squad’s diet with the help of a team of nutritionists.

Speaking during the 2024 Euros, captain Harry Kane said: ‘We have a couple of nutritionists at the club level and we also have one here with England. Nutrition has become a significant part of sport, particularly football. Considering the number of games we play, recovery is crucial, and food plays a big role in that – ensuring we get the right nutrients at the right time.’

He added: ‘I will have salad and veg with every meal. I try to get as many nutrients as I can from food. I balance protein and carbs, leaning more towards carbs before a game. On lighter training days, I might cut out carbs for a meal and go for protein and veg.’

For a midfielder like Jude Bellingham, a single match could involve covering up to 13km and expending around 2,000 kcal – so how does he stay fuelled? According to Spanish outlet El Chiringuito, Bellingham follows a strict nutritional plan which involves eating four meals a day. Regular dishes include Greek yoghurt and oats for breakfast, and dinners of grilled meat (such as chicken or turkey) and vegetables.

However, that’s not to say players can’t have some indulgences. The squad are also given home comforts like sweets and baked beans (apparently beans on toast is a staple dish for the players). Declan Rice’s secret? ‘I have four pancakes before a game. Covered in syrup or honey,’ he revealed in an interview for Men’s Health UK. ‘I swear to God, it’s the best thing… When I joined the club, I could see the [Arsenal] players eating them and thought to myself, “What is going on here?” But honestly, it’s been a game changer.’

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Pickle Juice

Even top athletes get muscle cramps – so what do they do when one strikes mid-match? Knock back a shot of pickle juice, apparently, as demonstrated by Kieran Trippier, who was seen sipping one after falling to the floor in England’s match against Serbia at the 2024 Euros. The drink is widely used by people in the sports world as it’s said to reduce muscle cramps – likely a result of the acetic acid (a by-product of fermentation which gives the brine its sour taste), as well as the salt. 

Compression Boots

Between games, players including Kane use special recovery boots to help ease tired muscles. Described as ‘the most advanced dynamic air compression system on the planet’, the zip-up Normatec 3 boots work by applying massaging pressure to the legs, feet and ankles. They’re commonly used by athletes, but interestingly also by musicians including Drake, who use them to help recover after performances.