After Norway's 2-1 victory over BrazilErling Haaland, top scorer of the competition with 7 goals (like Mbappé and Messi Haaland is one of the most closely watched footballers. And his success is anything but a coincidence. Haaland is indeed renowned for his daily discipline, his recovery rituals, and his very particular sleeping habits.
Sleep is placed at the center of everything
For several years, Haaland has cited sleep as one of the cornerstones of his performance. The Manchester City striker has even admitted to sleeping with his mouth taped shut to encourage breathing through his nose. Before going to bed, he also wears blue light filtering glasses for several hours and explains that he tries to limit the stimuli in his bedroom. "Sleep is the most important thing in the world.", he said.
Ice baths and sauna after training
Recovery plays a crucial role in his daily routine. Haaland incorporates ice baths and saunas into his post-training protocol, aiming to do them four or five times a week. These sessions are part of his approach to managing the effects of repeated exertion, muscle soreness, and accumulated fatigue.
A hypoxic chamber to simulate altitude
At Manchester City, Haaland also uses a hypoxic chamber. This device replicates an oxygen-poor environment, similar to high-altitude conditions, with the option of adding heat and humidity. The goal is to place the body in controlled, more demanding conditions to improve its adaptation to exertion. Haaland believes this type of training helps him recover better between sprints during matches. For a player of his profile—tall, powerful, and prone to repeated high-intensity runs—this ability to quickly resume activity after exertion is crucial.
Flexibility, mobility, power
The striker also places great importance on mobility. Stretching, strength training, cardio, and flexibility work are all part of his program. Haaland explains that flexibility in his adductors and hips is crucial for maintaining his ability to score from difficult positions.
This part of his routine is less spectacular than taped mouths or ice baths, but it corresponds to a simple reality: Haaland builds his power with a body capable of absorbing loads, repeating accelerations and maintaining amplitude in finishing movements.
Red light and lack of sun in Manchester
Haaland also uses red light in his routine. He explains that he uses it in particular to compensate for the lack of sunlight in Manchester. This type of treatment is presented by its proponents as beneficial for certain aspects of the skin, but the scientific evidence remains limited and research is ongoing regarding its actual effectiveness.
A simple, but very structured diet
Nutrition is another key element of his daily routine. Haaland has already explained that he favors a simple diet, including fatty steaks. In a typical day, he also starts with a coffee made with raw milk and maple syrup. Because raw milk is unpasteurized, its consumption is regulated and discouraged by public health authorities due to the risk of microbial contamination.
Haaland embraces this straightforward approach to nutrition. He reiterates that he enjoys trying new things, while also seeking to optimize the small details that can impact his career. For him, the logic is always the same: sleep better, recover better, eat according to his habits, exercise every day, and minimize energy loss.
A body treated like a racing machine
At 25, Haaland remains one of the most powerful strikers in world football. His routine is fascinating because it blends highly structured practices, personal habits, and more surprising techniques. Taped mouth, blue light blocking glasses, sauna, ice baths, hypoxic chamber, red light, a very specific diet… And so far, it seems to be working quite well for him!
