Mary Earps' Secret Diet and Workout Routine That Built a Champion

Mary Earps, the celebrated goalkeeper, has become a household name in women's football, not only for her exceptional skills on the field but also for her inspiring journey and advocacy off it. Her story is one of ambition, resilience, and a relentless pursuit of excellence. This article delves into the various aspects of her life, including her diet, exercise routine, and the challenges she has overcome to reach the pinnacle of her career.

Early Life and Career

Earps's journey in football began at a young age, playing for West Bridgford Colts against Hucknall Town. She recalls saving a penalty as a "lightbulb moment," igniting her passion for the sport. From 2011, she played for various clubs before signing with Manchester United in 2019. Like many women in football, Earps faced uncertainty about whether it could be a sustainable career. She describes taking a "gamble" on herself, a gamble that undoubtedly paid off.

Overcoming Adversity

In early 2020, Earps faced a setback when she was dropped from the England squad by head coach Phil Neville. This led to a period of disillusionment, making her question her dream. The lockdown restrictions that followed only exacerbated her struggles. With her structured life disrupted, she initially indulged in binge-watching television but soon turned to unhealthy coping mechanisms like binge eating and drinking. The absence of football created an existential crisis, leading to feelings of unworthiness and a loss of identity.

However, Earps found a way to turn things around. Recognizing the need for support, she began addressing her mental health struggles. Her experiences during this period taught her the importance of self-acceptance and confronting inner demons.

Return to the Top

Sarina Wiegman, the new England manager, recognized Earps's talent and placed her trust in her, leading to the now-famous Euro 2022. Earps played a crucial role in England's victory, proving her doubters wrong. Her performances earned her the Golden Glove at the 2023 World Cup and two FIFA Best Goalkeeper awards.

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A Champion for Women's Football

Earps has used her platform to advocate for women's sports. She publicly questioned Nike over the unavailability of her replica jersey during the Women's World Cup, sparking a debate about goalkeeper visibility. A petition with over 170,000 signatures led Nike to eventually release the shirt.

Earps believes representation matters, stating, "You can't be what you can't see." She aims to make goalkeeping "cool" and inspire young girls and boys to pursue their dreams.

Diet and Nutrition

While specific details of Mary Earps's daily diet aren't readily available, it's understood that as a professional athlete, she adheres to a carefully planned nutrition strategy. This diet is designed to fuel her rigorous training regime, aid in recovery, and maintain optimal performance levels. Here's what one can infer about her dietary habits:

Balanced Macronutrient Intake: Mary likely consumes a balance of carbohydrates, proteins, and fats. Carbohydrates would serve as her primary energy source, especially before training sessions and matches. Protein is crucial for muscle repair and growth, while healthy fats support overall health and hormone production.
Lean Protein Sources: Given the importance of muscle recovery and development, lean protein sources such as chicken, fish, turkey, eggs, and plant-based proteins like legumes and tofu are likely staples in her diet.
Complex Carbohydrates: Instead of simple sugars, Mary probably focuses on complex carbohydrates like whole grains, brown rice, quinoa, and sweet potatoes. These provide sustained energy release and help maintain stable blood sugar levels.
Hydration: Hydration is key for any athlete, and Mary likely consumes plenty of water throughout the day, along with electrolyte-rich drinks to replace fluids lost during training and matches.
Fruits and Vegetables: A variety of fruits and vegetables would be included to ensure she gets a wide range of vitamins, minerals, and antioxidants. These are essential for immune function, reducing inflammation, and overall health.
Supplementation: Depending on her specific needs and under the guidance of a sports nutritionist, Mary might take supplements such as vitamin D (especially during winter months), iron (common among female athletes), and omega-3 fatty acids.
Timing of Meals: The timing of meals is strategically planned around her training schedule. She likely consumes a carbohydrate-rich meal a few hours before training to fuel her performance and a protein-rich meal after training to aid in muscle recovery.
Avoiding Processed Foods: As a professional athlete, Mary likely minimizes the intake of processed foods, sugary drinks, and unhealthy fats, focusing instead on whole, nutrient-dense foods.

Exercise and Training Routine

Mary Earps's training regime is comprehensive, tailored to enhance her goalkeeping abilities, and includes various components:

On-Field Goalkeeping Drills: A significant portion of her training involves goalkeeping-specific drills. These drills focus on improving her reflexes, agility, diving techniques, and ability to react quickly to shots from different angles.
Strength and Conditioning: Strength training is essential to build the power and stability needed for goalkeeping. Her routine includes exercises like squats, deadlifts, lunges, and core work to enhance overall strength and prevent injuries.
Agility and Plyometrics: Agility training helps improve her footwork, speed, and ability to move quickly across the goal. Plyometric exercises, such as box jumps and bounding drills, enhance her explosive power.
Cardiovascular Training: While goalkeeping is not primarily a cardiovascular sport, maintaining a good level of fitness is important. Mary likely incorporates cardiovascular exercises like running, cycling, or swimming to improve her stamina and endurance.
Flexibility and Mobility: Flexibility is crucial for preventing injuries and maximizing range of motion. Mary likely includes stretching and mobility exercises in her routine, such as yoga or Pilates, to improve flexibility and joint health.
Reaction Training: Goalkeeping requires lightning-fast reactions. Mary likely engages in reaction training exercises that involve responding quickly to visual or auditory cues, helping her improve her reflexes and decision-making.
Video Analysis: Analyzing game footage is an important part of her training. By reviewing her performances, she can identify areas for improvement and make tactical adjustments.
Mental Training: Mental resilience is crucial for goalkeepers. Mary likely works with a sports psychologist to develop mental strategies for managing pressure, maintaining focus, and building confidence.
Recovery: Recovery is prioritized in her training regime. This includes getting enough sleep, proper nutrition, and using recovery techniques like massage, foam rolling, and ice baths to reduce muscle soreness and promote healing.

Current Endeavors

While Earps has stepped away from international duty, she remains active in club football, playing for Paris Saint-Germain (PSG) in France's Division 1 Féminine. She reportedly became the world's highest-paid women's goalkeeper after joining PSG.

Earps is determined to win trophies with PSG and aims for a successful Champions League campaign. She values her ability to step out of her comfort zone and believes her move to France has improved her game.

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