How Ben Stokes builds sustained energy

Endurance in sport is rarely about one moment of brilliance.

For cricketers like Ben Stokes, who may spend full days batting, fielding, and captaining under pressure, sustained energy is a matter of strategy.

Nutrition provides the foundation, and the way athletes approach fuelling can make the difference between fading in the afternoon and performing deep into the evening.

The England captain and 4CAST founder has been open about his reliance on balanced, consistent fuelling.

“Nutrition is a massive part of what we do on the field," said Ben. "Because if we don’t put the right fuel into our tanks, we’re not going to get the results we require.

"On the morning of a match I tend to have eggs and bacon, with a big bowl of porridge,” he added.

WHAT THE SCIENCE SAYS

Dr. Graeme Close, Professor of Human Physiology at Liverpool John Moores University and nutrition lead for England Rugby, explains:

“Carbohydrate is the primary fuel for high-intensity exercise. In sports where matches can last hours or days, starting with full glycogen stores is essential.

"Under-fuelling leads not only to fatigue but also increases injury risk."

Research from the Journal of Sports Sciences supports this: athletes who under-consume carbohydrates see a decline in endurance, reaction times, and the concentration skills that are crucial for Test cricket.

HOW YOU CAN FUEL SMARTER

1. Start balanced:

A carb-rich breakfast with protein (like porridge + eggs) is ideal before long training sessions.

2. Top up steadily:

Small snacks such as bananas or oat bars during prolonged activity help sustain performance.

3. Don’t fear carbs:

Restriction may help body composition goals, but performance suffers when glycogen is low.

THE BOTTOM LINE

Ben's breakfast isn’t about indulgence - it’s about fuelling properly for the demands of elite sport.

The lesson for the rest of us is clear: performance requires energy, and energy comes from consistency, not restriction.