Bellingham has made playing for Real Madrid look easy. Much was expected of the Englishman after he moved to Madrid from Borussia Dortmund for an initial fee of £88 million in the summer - but it is fair to say that the scale of his impact has even surpassed that.
The 20-year-old has enjoyed a record-breaking start to his Madrid career as he continues to enhance his reputation as a future Ballon d'Or winner - he could very well be a leading contender to win the award next year - and is also starring for England under Gareth Southgate.
He has not only seamlessly integrated into Los Blancos starting lineup, but has also displayed a level of composure and maturity on the pitch that belies his age.
Bellingham's exceptional technical quality, combined with his explosive box-to-box presence and personality, has redefined their style of play and reinvigorated the team's energy, injecting a fresh, youthful power into their play.
So what is the secret to his football abilities, and how much of it is down to his dietary and workout regime as opposed to raw, innate, natural talent?
GOAL takes a look at the secrets behind the Englishman's skills, stamina and speed, including his diet, workout and fitness regimes.
How does Jude Bellingham train? Workout regime in focus
Always on the front foot and capable of covering vast swathes of the pitch, Bellingham possesses incredible energy levels and a relentless desire to force the play forwards with driving runs.
His athleticism has made him one of the most physically imposing players in world football, and it goes without saying that he adheres to a comprehensive training program that focuses on various aspects of his physical fitness and overall performance.
He likely begins with dynamic stretches and mobility exercises to prepare his body for the workout ahead. After warm-up, cardiovascular aerobic activities like running, cycling, high knees, sprinting, one-touch passing session, basketball practice, and hurdles are incorporated.
High intensity sessions, which alternate between intense bursts and recovery periods, are a big part of Bellingham's training route, and are crucial for maintaining endurance throughout the game. For example, perform 30 seconds of all-out sprints followed by 60 seconds of active recovery for a total of 15 minutes. Another example is 10 seconds of heavy prowler pushes followed by 60 seconds of rest.
Bellingham engages in strength training to improve muscle power, enhance overall strength, and reduce the risk of injuries. Compound exercises like Bulgarian split squats, single leg box jump, prowler push, pendlay row, deadlifts, and bench presses are common in his workouts.
He needs quick bursts of speed and agility to navigate the pitch efficiently. Bellingham’s training routine includes drills and exercises that focus on quick and precise movements to enhance foot speed, agility, acceleration, and rapid changes of direction. This includes zigzag cone dribbling, ladder drills, reaction exercised, box drills, and shuttle runs.
As a midfielder, Bellingham also adds technical skill training to work on his ball control, passing accuracy, game reading and shooting ability. To maintain flexibility, and joint mobility, Bellingham also has a go-to set of exercises that includes lunges, pull-ups, machine squats, box jumps, lying leg raises, single-side plank, plank, crunches, leg extensions, squats, and nordic hamstring curls.
What food does Jude Bellingham eat?
Football is a physically demanding sport that requires a combination of aerobic and anaerobic energy systems. More so for elite box-to-box goal-scoring midfielders like Bellingham, who could be required to cover up to 13km and expend approximately 2,000 kcal during a match.
Nutrition plays an important role in their recovery, training and matchday performance. To meet the energy demands, a footballer's diet should prioritise carbohydrates, which provide the necessary fuel for training.
Protein-based recovery regimens promote muscle repair and adaptation, whereas adequate fat consumption promotes immunity and overall wellness. Rice, oats, quinoa, fresh vegetables, fish and some lean meat are the staples for a top sportsman.
As per The Athletic, Bellingham is very attentive to his diet and he eats a careful diet prepared for him by a private chef. One of football's most famous nutrition gurus, Alberto Mastromatteo, who has been attributed for his part in Karim Benzema's immense top-level success in his twilight years at Real Madrid, is advising Bellingham through his company Summumm.
Bellingham's Summumm chef lives-in and prepares the meals that the company have selected for him after an in-depth biometric analysis to tailor to his specific nutritional requirements.
He is said to eat four meals throughout the day instead of the typical main meals of breakfast, lunch and dinner, according to Spanish outlet El Chiringuito, who have revealed the details of his strict weekly nutritional plan.
| Day | Meal 1 (11:00 am) | Meal 2 (2:00 pm) | Meal 3 (6:45 pm) | Meal 4 (8:45 pm) |
|---|---|---|---|---|
| 1 | Greek yogurt with rolled oats and chia seeds | Cream of asparagus, sautéed beans with onion and serrano ham, low-fat yogurt | Toasted bread with tomato | Sautéed zucchini with onion, grilled pork loin with vegetables, Greek yogurt with cocoa |
| 2 | Greek yogurt with rolled oats and chia seeds | Canned green beans, grilled turkey breast with tomato and carrot, yogurt | Toasted bread with tomato | Mixed salad chicken with paprika in creamy tomato sauce, Greek yogurt with cocoa |
| 3 | Greek yogurt with rolled oats and chia seeds | Grilled mushrooms and green pepper, chicken with vegetables and soy sauce, yogurt | Toasted bread with tomato | Complete lettuce and lamb's lettuce salad, sautéed turkey with lemon vegetables, Greek yogurt with cocoa |
| 4 | Greek yogurt with rolled oats and chia seeds | Red and yellow pepper salad, pork tenderloin with tomato and lettuce, low-fat yogurt | Toasted bread with tomato | Colorful salad, Bilbao chicken, Greek yogurt with cocoa |
| 5 | Greek yogurt with rolled oats and chia seeds | Andalusian salad, grilled pork loin with tomato, low-fat yogurt | Toasted bread with tomato | Grilled zucchini and onion, chicken burger with ratatouille, Greek yogurt with cocoa |
| 6 | Greek yogurt with rolled oats and chia seeds | Roasted eggplant, marinated grilled loin with lettuce, low-fat yogurt | Toasted bread with tomato | Arugula, tomato and onion salad, grilled chicken breast with mushrooms, Greek yogurt with cocoa |
| 7 | Greek yogurt with rolled oats and chia seeds | Lettuce and tomato salad, grilled turkey breast with tomato and carrot, low-fat yogurt | Toasted bread with tomato | Tomato, carrot and red onion salad, sautéed turkey with lemon vegetables, Greek yogurt with cocoa |
Mastromatteo feels that "saturated fats, which are not, shall we say, healthy fats, as is the case with the omega 3 in Salmon or Avocados, don't tend to be good for health," which is why we don't find many healthy fats in Bellingham's aforementioned diet plan.
Greek yogurt alongside oats with chia seeds/berries is a great first meal of the day for athletes. Its high protein content may promote muscle protein synthesis and recovery. Yogurt, which is a big part of Bellingham's diet, is a versatile ingredient that tastes great in both sweet and savory recipes alike.
His big meal of the day is lunch which consists of grilled turkey breast/pork loin with salad featuring vegetables like broccoli, tomatoes, carrots, roasted eggplant and bell peppers. Turkey has become a recommended meat for athletes these days as it's high in protein for starters (up to 52g per 150g portion), and has a very low fat content.
Toasted bread with tomato is the go-to evening snack for Bellingham, whose full day of eating ends with dinner which includes Greek yogurt with cocoa, colorful salad, and a heavy item such as sauteed turkey, or chicken to meet his daily protein targets.
What is Jude Bellingham's favourite food?
Bellingham may have gained superstardom in Madrid, but the 20-year-old still has his feet firmly planted in the UK. Ahead of games, the Real Madrid star indulges in some baked beans and eggs, which is described as one of his "favourite dishes."
Baked beans are a good source of protein, fiber, vitamins and minerals, and hardly contain any fat, making them a tasty option for you before a game. Eggs are an excellent source of protein and they contain several essential vitamins and minerals, including vitamins A and B, zinc, iron, and phosphorus. Combined, these two foods provide a hearty and nutritious meal that can help provide energy and promote overall health.
Former England and Newcastle United legend Alan Shearer used to love chicken and beans before he played his games and racked up all sorts of goal-scoring records. Maybe that's the main reason behind Bellingham's stupendous form in front of goal since moving to Madrid.
If you were wondering what desert Bellingham likes, it's fair to suggest that he probably enjoys some apple crumble more than anything. He also made one in a Christmas-themed YouTube video during his first season at Borussia Dortmund back in 2020.
What are Jude Bellingham's cheat meals?
Bellingham's chef Mastromatteo says that players need a day off from their strict regimes otherwise it becomes too much.
"From 18-years to 32-years it’s necessary for a professional to have one day a week when they forget everything and relax and maybe eat a hamburger or a pizza or whatever they fancy," said Mastromatteo.
While Bellingham refrains from indulging in traditional junk food during his cheat meals, a high intake of baked beans is best avoided. Despite the numerous health benefits associated with baked beans, opting for the canned variety may not be the healthiest choice for several reasons.
Common sweeteners such as sugar or maple syrup are frequently used in canned baked beans. The high sugar and salt content in some varieties of baked beans can be a concern, so athletes should choose low-sugar and low-salt options and consume them in moderation as part of a balanced diet.
What other fitness secrets does Jude Bellingham have?
Real Madrid's futuristic training methods
Playing for arguably the most successful football club on the planet, Bellingham is also exposed to the innovative and futuristic fitness routines implemented at Real Madrid.
He was seen carrying out conditioning and workload drills with a heavy mask on his face during a pre-season training session at Los Blancos' Valdebebas base, as instructed by Antonio Pintus, the Los Blancos' fitness coach.
These devices are used for simulating conditions at higher altitudes to stress the body while training. Elevation training masks help athletes increase their physical performance and achieve increasingly challenging goals.
The Merengues have also recently introduced free-kick mannequin technology at their training ground to improve their players’ free-kick technique. Clubs all over the world have used free-kick mannequins for years, but Real Madrid’s new technology is straight out of the future.
This advanced technology can emulate a specific player’s height, rising up and down depending on the measurements, and can even emulate the effect of jumping.
Stay fit Protocol
Getting adequate sleep is vital for the body to recover and regenerate. Bellingham ensures he gets enough sleep each night, aiming for 7-9 hours of quality rest.
To minimise the risk of injuries, Bellingham focuses on proper warm-ups and cooldowns before and after each training session. He also incorporates mobility exercises and stretching routines into his daily regimen.
Without a question, Bellingham also benefits from top-class sports masseur and physical therapy treatments at Real Madrid to help with muscle repair, injury prevention, and overall performance.