The Secrets Behind a Private Chef’s Meal Prep for Premier League Footballers
A private chef has shared insights into the meals he prepares for Premier League footballers to ensure they are in top condition for the new season. Tommy Cole, 32, from Exeter in Devon, works with high-profile clients, including an unnamed player, providing evening meals and snacks on a weekly basis. He collaborates with another private chef, Sam Hough, 29, at a commercial kitchen where the focus is on nutrition-based meal preparation.
The pair work closely with the team's nutritionist, who provides guidance on calorie and macronutrient requirements. Macronutrients—proteins, carbohydrates, and fats—are essential for energy and bodily functions. According to Tommy, the player needs a good amount of carbs to fuel performance, a moderate to high amount of protein for recovery, and plenty of fruits and vegetables.
Balancing Nutrition and Performance
Tommy emphasizes the importance of maintaining a balanced macronutrient intake throughout the week, which varies depending on the stage of the season. During pre-season, there is a focus on body composition, so he reduces both carbs and fats to limit overall calorie intake to around 750 calories per evening meal. Protein is kept high during this time to maximize muscle mass and strength.
During the season, adjustments are made to carbohydrates and fats based on the players' training load and match schedule. On the day before matches, he avoids including too many high-fibre foods as they can cause gastrointestinal discomfort and limit carb intake.
In addition to macronutrients, Tommy ensures that meals include foods rich in omega-3s, such as oily fish and chia seeds, as well as micronutrients like polyphenols found in fruits and vegetables. These have antioxidant and anti-inflammatory properties and are especially important post-match for recovery.
Creating Delicious and Nutritious Meals
Tommy often incorporates these essential nutrients into meals that resemble popular takeaway dishes. Examples include pasta pomodoro with chicken Milanese, miso glazed salmon with a chili noodle stir fry, and fillet steak with fondant potatoes and beef jus. While traditional recipes might use butter or deep frying, Tommy finds healthier alternatives to maintain taste without compromising nutritional standards.
He acknowledges the challenge of balancing flavor with health, noting that it's tricky to make meals as tasty while meeting nutritional guidelines. However, he aims to avoid excessive butter and opt for slightly healthier carbs instead of sugary options. Tommy understands that even high-performance athletes enjoy sweet treats, so he creates healthier versions, such as a cheesecake made with yogurt and lower-fat cream cheese.
Diverse Clientele and Career Path
Tommy's clientele includes notable figures such as golfer Lee Westwood, footballer Daniel Welbeck, and singer Ronan Keating. Initially, he dreamed of becoming a sports team nutritionist, completing two master's degrees in sports nutrition at Middlesex University and Worcester University. His career took a different turn after working as a chalet chef during a ski season in 2017, where he discovered his passion for cooking.
After that experience, Tommy pursued culinary training and worked in hotels, restaurants, and chalets. He eventually had the opportunity to work for well-known individuals, including Ronan Keating, who performed a private gig at the chalet where Tommy was based. He also recalls a memorable moment when John Terry, a former Premier League player, changed his preference for steak from well done to medium rare after Tommy cooked it for him.
Typical Weekly Meal Plan
Here’s a glimpse into a typical week of meals for the player:
Monday
Roasted Chicken supreme with thyme sauce, fondant potato, butternut squash puree & green vegetables
Snack: Berry & vanilla chia pot
Tuesday
Honey garlic glazed salmon with basil & vegetable risotto
Snack: High protein Biscoff cheesecake
Wednesday
Braised beef cheek with potato puree, asparagus & crispy artichokes
Snack: Raspberry fruit crumble bar
Thursday
Satay chicken with sweet chili noodle salad & sesame green beans
Snack: Banana bread
Friday
Sticky soy beef with sushi rice & green vegetables
Snack: Apple, cinnamon & vanilla overnight oats