Asle B. Kjellsen

𝐓𝐡𝐞 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐨𝐟 𝐁𝐚𝐲𝐞𝐫𝐧 𝐌𝐮𝐧𝐢𝐜𝐡'𝐬 𝐩𝐥𝐚𝐲𝐞𝐫𝐬 In professional football, we talk about tactics, fitness, mentality, but rarely about the factor that shapes every sprint, every recovery, every matchday: nutrition. FC Bayern’s Head of Nutrition, Melf Carstensen, shows how modern performance eating really works and why his simple question “What feels good for me?” matters more than any strict diet rulebook. 🍽️ 1. Food First: Quality Over Supplements Carstensen follows one core principle: “Food first.” Before powders, shakes or pills come into play, the foundation is: • fresh ingredients • high-quality whole foods • smart preparation • and great taste Together with Bayern’s chefs, Stefan and Jonny, he turns nutritional science into meals that are both powerful and enjoyable. Because performance nutrition isn’t just about function, it must also be delicious. 🔄 2. Periodisation – Eating According to the Training Load Just like training varies each day, nutrition must vary too. Carstensen works with clear nutrition periods: • High-intensity training: increased carbohydrates • Matchday –1: filling up glycogen stores • Matchday: light, quick energy • Post-match: recovery, rehydration, anti-inflammation Low-load days: balanced, varied nutrition Football keeps getting faster and more physically demanding — and nutrition must adapt to that reality. 🌈 3. “Eat the Rainbow” – A Simple, Powerful Immune Booster One of Carstensen’s favorite concepts: Eat the rainbow. Why? Because each color brings different plant compounds that support: immune strength • gut health • recovery • inflammation control • overall energy His everyday rule: ➡️ The more colors on your plate, the better you feel. Add fruits + yogurt and you get vitamins, probiotics, and a strong defence system in one simple combo. 🔁 4. Rituals Build Routine and Routine Builds Performance Before every match, Bayern players eat almost the same type of meal: Pasta, rice, milk rice, toast with honey or jam, and beetroot juice. Why always the same? Because rituals reduce stress, create consistency, and give players a sense of control no matter if they’re at home, away, or at a tournament. Nutrition becomes part of the mental preparation. 🙌 5. Individual > Universal: One Size Never Fits All Science gives guidelines, but every athlete is unique. Carstensen’s philosophy: • What feels good for me? • What can I digest well? • How do I get the same nutrients in a form I enjoy? If a player doesn’t like apples, they get the same nutrients from something else. Nutrition must be personal, practical, and enjoyable. 🧊 6. Recovery Fuel: What the Body Needs After a Match After a game, the goals are: rest, recovery, rehydration, and reducing inflammation. Carstensen’s go-to mix: • Berries (fresh or frozen) • Milk, Skyr, or Greek yoghurt → protein • Oats → carbohydrates • Nuts → omega-3 fats • Sour cherries → strong anti-inflammatory effect Blend it into a smoothie and you’ve got a Bayern-level recovery shake. 🏆 7. What Amateur Athletes Can Learn Carstensen’s approach is surprisingly easy to apply at any level. ✔️ Before a hard session or match: • Rice, pasta, toast with honey • Low fibre • Fast energy sources • Beetroot juice optional ✔️ For everyday health: • Eat many colors • Choose whole foods • Stay flexible, not dogmatic ✔️ After sport: • Rehydrate • Protein + carbs • Berries + nuts • Anti-inflammatory foods 💡 The Takeaway: Nutrition Isn’t a Rulebook, it’s a tool Melf Carstensen proves that great nutrition isn’t about restriction or perfection. It’s about smart choices, variety, individual taste and listening to your body. Eat colorfully, build rituals, stay flexible and you’ll perform better, feel better, and recover faster.