What rules must Premier League players abide by?

Not using phones before bed, coping with the pressure of playing time, eating lots of sushi, and enduring ice baths in tight shorts are just some of the minimum requirements that Premier League players must adhere to.

Manchester City striker Erling Haaland during an ice bath treatment. Photo: mancity.com

The English Premier League is the best quality national league in the world . Many top stars play in this league and must adhere to strict regulations regarding sleep and nutrition.

Dr. Mark Gillett, 53, medical advisor to the Premier League since 2018, told the Telegraph that the sporting spirit of Premier League players is now "light years" different from before, thanks to advances in science .

In this context, nutrition is a key issue. "Recovery after a match is crucial," Gillett explains. "Refueling as soon as possible. Boxing meals, individual drinks. Some form of protein wrap—chicken or vegan. Drinks with electrolytes. Sometimes they might need a pizza. Especially when they're often on really strict diets for weeks at a time. But there has been a big step forward toward whole foods rather than supplements."

Gillett further revealed that the players would have a meal on the bus after the match, consisting of sushi or "high-quality" meat with some pasta. According to the expert, this is an effective measure to deal with player burnout after a game.

But nutrition is only one part of a much broader analysis of a player's health, fitness, and performance. Gillett places great importance on "sleep hygiene," with some clubs even installing specially designed mattresses in players' homes to help them acclimate before long overnight trips.

Gillett explained that reducing phone and laptop use in the hour before bed is crucial, while "blue light" is particularly important for players. Many Premier League stars wear blue light blocking glasses at night to block rays from electronic devices that can cause insomnia.

"We work with each player," Gillett added. "There are sleep specialists working with each player. You don't want to use tracking devices to tell you when the players are starting to worry about it. It's more about intuition and common sense."

Gillett also didn't want the players to underestimate the benefits of ice baths – an effective way to relieve fatigue after a strenuous match. This method helps muscles recover quickly, and Gillett advised the players to wear compression shorts while in the ice water.

Despite the quality displayed in Premier League matches, Gillett still believes the league is far from reaching its peak in terms of player fitness.

Hong Duy (according to Sport Mail )

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