Asle B. Kjellsen

Father of four. Husband. Orthopaedic surgeon. Sports physician. Innovative. Activity and Sports, Common sense and respect. Commenting on life.

[Asle B. Kjellsen @OttoPeda]

@MediaBayernFR MØ

[Asle B. Kjellsen @OttoPeda]

@Solo_Owusu Klasse!!

[Asle B. Kjellsen @OttoPeda]

@johshuse @mortenasb Kjekke karår! Sko gjedna hørt på, men hadde ledd meg i hjel😂

[Knee Surgery, Sports Traumatology, Arthroscopy @KSSTA]

⚽ Video analysis of 166 injuries showed that most sprains occur in offensive actions, with contact involved in 80% of cases. Neurocognitive errors appeared in 59% of non-contact injuries.
👉 https://t.co/ayvn20uDIg
#FootballInjuries #AnkleSprain #SportsMedicine

[𝗦𝗽𝗶𝗲𝗹𝗲𝗿𝘁𝗿𝗮𝗶𝗻𝗲𝗿 @spielertrainer_]

𝐓𝐡𝐞 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐨𝐟 𝐁𝐚𝐲𝐞𝐫𝐧 𝐌𝐮𝐧𝐢𝐜𝐡'𝐬 𝐩𝐥𝐚𝐲𝐞𝐫𝐬

In professional football, we talk about tactics, fitness, mentality, but rarely about the factor that shapes every sprint, every recovery, every matchday: nutrition.

FC Bayern’s Head of Nutrition, Melf Carstensen, shows how modern performance eating really works and why his simple question “What feels good for me?” matters more than any strict diet rulebook.

🍽️ 1. Food First: Quality Over Supplements

Carstensen follows one core principle: “Food first.”

Before powders, shakes or pills come into play, the foundation is:

• fresh ingredients
• high-quality whole foods
• smart preparation
• and great taste

Together with Bayern’s chefs, Stefan and Jonny, he turns nutritional science into meals that are both powerful and enjoyable. Because performance nutrition isn’t just about function, it must also be delicious.

🔄 2. Periodisation – Eating According to the Training Load

Just like training varies each day, nutrition must vary too.

Carstensen works with clear nutrition periods:

• High-intensity training: increased carbohydrates
• Matchday –1: filling up glycogen stores
• Matchday: light, quick energy
• Post-match: recovery, rehydration, anti-inflammation

Low-load days: balanced, varied nutrition

Football keeps getting faster and more physically demanding — and nutrition must adapt to that reality.

🌈 3. “Eat the Rainbow” – A Simple, Powerful Immune Booster

One of Carstensen’s favorite concepts: Eat the rainbow.

Why?
Because each color brings different plant compounds that support:
immune strength

• gut health
• recovery
• inflammation control
• overall energy

His everyday rule:
➡️ The more colors on your plate, the better you feel.
Add fruits + yogurt and you get vitamins, probiotics, and a strong defence system in one simple combo.

🔁 4. Rituals Build Routine and Routine Builds Performance

Before every match, Bayern players eat almost the same type of meal:
Pasta, rice, milk rice, toast with honey or jam, and beetroot juice.
Why always the same?
Because rituals reduce stress, create consistency, and give players a sense of control no matter if they’re at home, away, or at a tournament.

Nutrition becomes part of the mental preparation.

🙌 5. Individual > Universal: One Size Never Fits All

Science gives guidelines, but every athlete is unique.

Carstensen’s philosophy:

• What feels good for me?
• What can I digest well?
• How do I get the same nutrients in a form I enjoy?

If a player doesn’t like apples, they get the same nutrients from something else.
Nutrition must be personal, practical, and enjoyable.

🧊 6. Recovery Fuel: What the Body Needs After a Match

After a game, the goals are: rest, recovery, rehydration, and reducing inflammation.

Carstensen’s go-to mix:

• Berries (fresh or frozen)
• Milk, Skyr, or Greek yoghurt → protein
• Oats → carbohydrates
• Nuts → omega-3 fats
• Sour cherries → strong anti-inflammatory effect

Blend it into a smoothie and you’ve got a Bayern-level recovery shake.

🏆 7. What Amateur Athletes Can Learn

Carstensen’s approach is surprisingly easy to apply at any level.

✔️ Before a hard session or match:
• Rice, pasta, toast with honey
• Low fibre
• Fast energy sources
• Beetroot juice optional

✔️ For everyday health:
• Eat many colors
• Choose whole foods
• Stay flexible, not dogmatic

✔️ After sport:
• Rehydrate
• Protein + carbs
• Berries + nuts
• Anti-inflammatory foods

💡 The Takeaway: Nutrition Isn’t a Rulebook, it’s a tool

Melf Carstensen proves that great nutrition isn’t about restriction or perfection.
It’s about smart choices, variety, individual taste and listening to your body.
Eat colorfully, build rituals, stay flexible and you’ll perform better, feel better, and recover faster.

[Asle B. Kjellsen @OttoPeda]

@Solo_Owusu Vel fortjent, Solo! Og en meget god signering for FFK!

[Asle B. Kjellsen @OttoPeda]

@F_Edits

[Asle B. Kjellsen @OttoPeda]

Wise guy, this @TheloAasgaard . «They were a team» says it all. @SKBrann vs @RangersFC

[Viaplay Fotball @ViaplayFotball]

— Vi kan lære fra dem.

En skuffet Thelo Aasgaard hyller Brann etter nok et Rangers-tap. Her med @JonasMRye.

[Asle B. Kjellsen @OttoPeda]

@Transfermarkt Erling Braut Haaland?.. Wait and see😉

[Asle B. Kjellsen @OttoPeda]

@bestemenn Paco

[Asle B. Kjellsen @OttoPeda]

@KjemiSarah Wallby Säteri! Magisk.

[Knee Surgery, Sports Traumatology, Arthroscopy @KSSTA]

This is a consensus about first time patella dislocation achieved by a collaboration between orthopedic surgeons representing the European Region. The consensus has been achieved by a very strict scientific method following The ESSKA formal consensus methodology.

#patella #mpfl

[Asle B. Kjellsen @OttoPeda]

@ToKapteiner 10 mot 12😉?

[Asle B. Kjellsen @OttoPeda]

@fotballagenten Er det rart man hopper av?..

[Asle B. Kjellsen @OttoPeda]

@TheloAasgaard Such a pleasure to watch! Well done you and the lads!

[Asle B. Kjellsen @OttoPeda]

Who is not surprised? 😉

[Luton Town FC @LutonTown]

A goal and an assist in his first 45 minutes of international football 😍

That's @TheloAasgaard 🇳🇴

[Asle B. Kjellsen @OttoPeda]

@Schweetey @RetroSportNorge @JanEkstrand , forsker i verdensklasse på fotballskader. Legende i det idrettsmedisinske miljøet😀

[Paul Kendrick @PKendrickWIG]

Plenty of talk this month about signing Thelo Aasgaard...but what about the possibility of Wigan Athletic signing him to a new contract?

I asked Shaun Maloney that very question... #wafc
https://t.co/Pg8Z2Ooxdk

[WTM @WaThMem]

Brilliant goal #wafc

[Wigan Athletic @LaticsOfficial]

Our plans for the rest of the day? Watching this Thelo Aasgaard stunner on repeat. 🤩

#wafc ⚪️🟢🔵