Top footballers have been biohacking at Euro 2024 to help give them an edge. A number of players are using breathwork and wearing Oura Rings, others are drinking a concoction known as a 'Fuel Bomb' containing pickle juice, and more are using cryotherapy, blue-blocking glasses, and polyphasic sleep. So what's working best, and what can we learn? On today's show...

1. Oura Rings

The Oura Ring has been a game-changer for many players, including Conor Gallagher and Marc Guehi. These rings monitor sleep quality, stress levels, and heart health, providing detailed insights that help players optimize their rest and recovery. By tracking these metrics, players can ensure they are in peak condition for matches, improving overall performance (https://www.englandfootball.com) (Sky Sports).

2. Pickle Juice 'Fuel Bombs'

Kieran Trippier was seen drinking pickle juice during a match to combat muscle cramps. Pickle juice is known for its high sodium and vinegar content, which can help stop cramps faster than water alone by triggering a reflex that inhibits cramping. This quick fix not only helps with immediate recovery but also offers additional health benefits such as improved gut health and controlled blood sugar levels (SPORTbible).

3. Cryotherapy

Cristiano Ronaldo's use of cryotherapy is well-documented. By exposing his body to extremely low temperatures, Ronaldo reduces inflammation and speeds up muscle recovery. This technique helps him maintain peak performance throughout the season and is a staple in his biohacking regimen (UEFA.com).

4. Blue-Blocking Glasses

Erling Haaland, although not playing in Euro 2024, is known for using blue-blocking glasses to improve sleep. These glasses filter out blue light from screens and artificial lighting, which can disrupt melatonin production and sleep patterns. By using these glasses in the evening, athletes can improve their sleep quality, leading to better recovery and performance (Sky Sports) (SPORTbible).

5. Polyphasic Sleep

Cristiano Ronaldo also practices polyphasic sleep, taking multiple 90-minute naps throughout the day. This sleep pattern helps him maximize rest and recovery, ensuring he is always at his best for training and matches. Polyphasic sleep can be particularly effective for athletes who need to manage their energy levels and recovery time meticulously (UEFA.com).

Jane Tarrant is a Breathing Retrainer, based in Bicester, Oxfordshire, UK. She retrains the breathing habits of over-breathers, including snorers, ... and works with amongst others, footballers.

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