How to Fuel an Active Family: Simple Tips from Ex Pro-Footballer Marc Pugh

When it comes to fuelling an active family, especially with kids and parents constantly on the go, nutrition plays a key role. With all the conflicting advice and slick marketing out there, it’s easy to get confused about what’s best. To cut through the noise, we spoke with ex-professional footballer Marc Pugh, aka "The Foodie Footballer," for his tried and true advice on how to keep everyone fuelled and performing their best

For more advice or to join his thriving online community, check out @thefoodiefootballer

The Food First Approach

Pugh's top advice? Focus on getting nutrients from real food first before reaching for supplements or processed concoctions. Nutrient-dense whole foods give the body everything it needs for energy, recovery, and overall health without any unnecessary additives.

Start Each Morning Right

To kickstart your day, Marc suggests beginning with these three simple but powerful habits:

1. Lemon & Himalayan Salt Water

Mornings are perfect for hydration! A pint of water mixed with fresh lemon juice and Himalayan salt is a simple way to hydrate and prepare your body for the day ahead. You’ll thank yourself when you feel more energetic later in the day. 

2. Homemade Granola

Skip the store-bought sugar-laden granola and make your own! Pugh’s homemade granola recipe is a perfect family breakfast option that's not only more affordable but also free from unnecessary sugars. Check out his recipe - https://thefoodiefootballer.com/homemade-granola

3. Ginger Shots

Ginger, turmeric, and lemon are packed with anti-inflammatory and immune-boosting properties. Pugh recommends making daily ginger shots with a pinch of black pepper to enhance turmeric absorption. It’s a quick, potent way to start the day for both kids and adults. You can find his recipe - https://thefoodiefootballer.com/ginger-lemon-turmeric-and-black-pepper-immunity-boosting-shots

What Foods & Drinks to Avoid?

When it comes to processed foods and pre-mixed drinks, less is more. Avoid anything overly processed or with a long list of hard-to-pronounce ingredients. Marc cautions against many protein bars marketed as "healthy," which often contain little actual protein and are packed with hidden sugars and fillers. Stick to whole, simple foods whenever possible. The same goes for sports’ drinks, whatever the marketing slogans might say – you’re better off with a bottle of Lemon & Himalayan Salt Water.

Preparation is Key

Busy schedules can make it tempting to grab convenience foods, but a little meal prep can save you a lot of time and stress. Here are some top tips:

 1. Cook a Whole Chicken

Roast or air fry a whole chicken at the start of the week. Then shred the meat and store it in the fridge for easy, protein-packed snacks throughout the week.

2.Hard Boil Eggs

Boil a pack of eggs, store them in the fridge and you’ll have a quick snack ready for post-school or pre-training bites.

 3. Double Your Portions

When cooking dinner, make extra portions and freeze the leftovers. This way, you’ve got a nutritious meal ready to go for those busy days when cooking seems impossible.

Winter Warmer: Winning Recipe Idea

For those chillier evenings, try out The Foodie Footballer’s delicious Thai-inspired coconut beef curry. It's warming, comforting and packed with nutrients. Get the recipe here - https://thefoodiefootballer.com/thai-inspired-coconut-beef-curry

Living with a Fussy Eater?

If your kids are picky eaters, you're not alone! Pugh’s top tip for getting kids to eat more vegetables? Roast them with a little honey or maple syrup. The added sweetness can make even the most reluctant eaters give veggies a try.

Share Your Ideas

Fuelling an active family doesn’t have to be complicated – with a little planning and the right approach, you can ensure everyone stays nourished and energised! We’d love to hear your snack hacks and winning recipes – head over to Pitchside Parents Hub on Facebook and join the discussion. Or you can DM us via Instagram @laceezedefiance

If you want to watch the full interview with @TheFoodieFootballer head over to our YouTube channel - https://youtu.be/wFRWL1RA7Ok