"Food, body and only then training"
The phrase "Food", body and only then training", attributed to Rinus Michels (coach of the Dutch national football team, known as the "flying Dutchmen"), reflects the priorities in the athlete’s training.
The meaning of the statement is, what Michels emphasizes the hierarchy of key success factors:
- Food (nutrition) — the foundation. It’s impossible without a healthy diet:
• replenish energy costs;
• maintain muscle tone;
• speed up recovery;
• avoid vitamin/mineral deficiencies. - Body (body condition) — second level. This includes:
• health of joints and ligaments;
• flexibility and mobility;
• endurance level;
• injury prevention. - Training (workouts) — final stage. Only on condition:
• balanced nutrition;
• optimal body condition - training gives maximum effect.
Why such a sequence?
Michels, as an innovator of "total football", understood: even ingenious tactics and intense loads will not work, if:
- the player is not getting enough nutrients (weakens, loses concentration);
- the body is overloaded (risk of injury, burnout);
- there is no base in the form of a healthy body (can't handle the pace of the game).
Practical Application
Nutrition
- mode: 4–5 meals a day;
- BJU balance (proteins/fats/carbohydrates);
- emphasis on complex carbohydrates, lean proteins, fiber;
- hydration (2–3 liters of water).
Taking care of your body
- warm-up/cool-down before training;
- joint stretching and mobilization;
- massage, cryotherapy, dream (8+ hours);
- regular medical examinations.
training
- gradual increase in load;
- variability (power, cardio, technical and tactical);
- recovery between sessions.
"Food, body and only then training” - a manifesto of a systematic approach. The phrase reminds: elite sport is not built on “heroic” overloads, and on discipline in small things - from a plate of food to sleep patterns. This is the only way the body becomes a “tool”, capable of implementing coaching ideas on the field.
