Leading up to Super Bowl LIX this Sunday, the Kansas City Chiefs have beef — literally. The team's executive chef said in an interview that players swear by a protein-heavy breakfast of steak and rice.
Meanwhile, the Philadelphia Eagles are loading up on bone broth and breakfast quinoa.
Roman Montijo, the Eagles' performance chef and registered dietitian, told Business Insider their pre-game fuel is all about variety and maximizing recovery.
With more than 50 players on the roster, Montijo says he works on optimizing nutrition and performance for each player's unique needs.
Montijo takes into account individual factors, such as a player's role on the team, to decide the right balance of macronutrients like carbs and protein.
"You can imagine the planning that goes into making sure everyone's needs and preferences are taken into account. We might switch up protein sources — chicken, steak, seafood, maybe even venison for variety — but modify the macro ratio for each respective player's plate," Montijo told Business Insider in an interview last fall, coordinated by MyFitnessPal, the official nutrition tracking app of the Philadelphia Eagles franchise.
Different protein sources offer different nutrients, so mixing them up can help ensure you're getting the most out of your meals.
"Right now, quinoa and bone broth, both great sources of protein, are team favorites," Montijo said.
Here are the potential benefits of adding them to your menu.
Quinoa packs protein, carbs, and minerals in one dish
While technically a seed, quinoa is often eaten like a grain, as a vegan and gluten-free side dish, or as an ingredient in salads, soups, and bowls. It's a good source of plant-based protein at 8 grams a serving, containing more than staples such as rice or oats.
It's also a complete protein that contains all nine essential amino acids and is rich in micronutrients such as folate, iron, magnesium, and zinc.
Quinoa provides a healthy dose of carbohydrates, which can fuel exercise and recovery, especially for elite athletes who need plenty of gas in the tank.
"It's important that we provide quick and sustainable sources of energy for our athletes when they're exercising, and depending on the intensity of that effort, we need to tune the macros to ensure the energy source will last through providing carbohydrate-rich foods," Montijo said.
Quinoa is also rich in B-vitamins and magnesium which help support healthy energy levels, and antioxidants to help ease the inflammation that can come from hard exercise.
Bone broth is rich in protein, amino acids, and collagen
Another trendy food that's caught on with the Eagles is bone broth, made from simmering animal bones in water. The result is full of protein (about 10 grams a serving), including collagen, which makes up connective tissues such as tendons and ligaments and supports healthy bones and muscles.
Bone broth can help replenish electrolytes after a workout and also provides a healthy dose of amino acids, which can boost recovery.
"A player's next performance begins as soon as the previous one ends. Recovery is incredibly important for our team, not only for improved performance but also to reduce the risk of injury," Montijo said. "We're making sure that the macro mix includes carbohydrates and protein, along with micronutrients which help with muscle repair and recovery."
You can add bone broth in recipes such as soups, use it to cook grains such as rice and quinoa, or sip on it by itself.
Rounding out their roster of recovery beverages, players also drink beet juice during exercise, and tart cherry juice afterward, team chef James Sirles told MyFitnesspal.
The Chiefs' dietitian, Leslie Bonci, serves up a recovery smoothie with similar ingredients.
That's because beet juice may help boost endurance, thanks to nutrients that improve blood flow to the muscles.
Tart cherry juice may ease muscle aches, improve sleep, and speed recovery because of its anti-inflammatory nutrients.
Montijo said on the Eagles that each player's menu looks slightly different, based on adjustments for personal preference and needs.
"There's no one-size-fits-all approach to nutrition and its role in achieving our overall team's and individual athletes' health goals," he said.
