How Christian Petracca keeps stress at bay during the AFL season

The things that keep his head and heart in the game 

"Being in an Italian family, food's a big part of our culture, but it's also important as my job as an athlete. Image: Getty Images.

The Norm Smith Medalist and four-time All-Australian on cooking with his nonna and  the one thing that keeps him calm on the field. 

You’re one of the best players in the AFL, there must be a lot of pressure to maintain peak physical condition. How strict are you with your nutrition?

I have to keep a really strong routine to allow me to play and perform on game day. My nutritionist who I work with away from the club puts me on a lot of calories which I’m really happy about. So for mornings, I usually have a smoothie and I love my coffee so one of those. We have a chef at the club which is so handy because we have to replenish everything we’ve lost during training. So, lunch is usually a lot of rice, carbs and protein. Dinner really depends on what myself and Bella (my fiance) are feeling. Bella can’t cook, so she’s usually the brains behind what we’ll eat for dinner and then I do the cooking. 

Your TikTok presence has gained quite a following. What inspired you to start sharing your culinary skills online?

I’ve always loved cooking. Food brings people together which is my favourite thing about it. Obviously being in an Italian family, food is a big part of our culture. As well, the importance of my job, as an athlete, I’m really conscious of what I put into my body. There’s a major correlation between my performance on the field with what I ingest from a nutritional point of view. I’m really passionate about health and wellness so it’s really nice to show my audience what I do off the field and show my authentic side.

@christianpetracca_5

Easter egg brownies using my @Ninja Kitchen Australia Ninja Triple XL FlexDrawer Air Fryer #AD #NinjaKitchenAU #EasterwithNinja Ingredients: * 200g unsalted butter * 200 chocolate chips * 1 cup brown sugar * 3 eggs, lightly beaten * 1 tsp vanilla extract * 1/2 cup plain flour * 1/4 cup cocoa powder * 180g Maltesers and chocolate Easter eggs of choice*,* chopped into chunks Instructions * Line a tin with oil and line with baking paper * Place butter and chocolate chips in a heatproof bowl, microwave until melted. Stir until smooth. * Add sugar and vanilla, mix, then add eggs and mix well until smooth and molten. * Add flour and cocoa, stir until smooth. * Stir in chopped chocolate, pour into pan. * Bake in Air Fryer for 30 minutes at 170 degrees until fudgey and moist. Rest for 10 minutes before lifting out of the pan. Allow to cool for at least 20 minutes before cutting. #airfryer #brownies

♬ Yasashi - CXSPER

We've seen you cooking with your nonna in some of the videos. How has she influenced your culinary skills?

She’s just an amazing human being. Over time, I’ve honed my cooking skills thanks to her help but it’s also created a greater relationship between us. I go over to her house, we pick veggies from her garden and we cook together, it’s the little things like that make our relationship so special. When I cook with my mum and my nonna, they don’t keep any secrets, they just cook with simplicity. Garlic chilli, olive oil (and a lot of it), they’re the things that form the foundations of most meals. She cooks the most amazing meals, her cotoletta (italian schnitzel) is the best. And every time I leave her place I come home with containers full of leftovers.

"Being in an Italian family, food's a big part of our culture, but it's also important as my job as an athlete. Image: Instagram.

You were also quite the basketballer growing up. Choosing between AFL and basketball must have been a tough decision. Why AFL?

I was 16 when I made that decision, which looking back now, it was an easy choice. But when I was 16, it was the hardest decision I’ve ever had to make, and I didn’t take it lightly. I sought advice from everyone in my life. Footy is a homegrown sport in Australia, and the thought of going overseas and leaving my friends and family definitely had a big impact. But if I’m honest, I didn’t think I was going to make it as a basketballer. I’m not six foot and ten inches like they all are. 

Beyond the AFL spotlight and your home kitchen, what’s your favourite hobby to unwind and recharge during the AFL season?

I’m obsessed with following the National Basketball League in America.  I grew up with Ben Simmons so I’m really invested in his season. Plus, I manage my NBA fantasy team which are currently in the grand final. I’m beating one of my best mates so I spend a good chunk of time talking crap to him.

Is there a particularly memorable moment that sticks out in your AFL career that has had a significant impact on you personally?

I think the obvious answer is winning the AFL premiership back in 2021. It was one of the most amazing experiences, particularly growing up as a fan of the sport and watching your team win the final and hoping one day that you could experience it yourself. But I think the biggest memory for me was doing my ACL in my first year playing for the Melbourne Demons when I was 18. That really changed my perspective on footy and made me realise that you can’t take anything for granted. I was a kid, I thought I was invincible and that injury stopped me in my tracks. I learnt a lot of valuable lessons, particularly when it comes to patience and how I prepare for game day. 

Winning the AFL premiership in 2021 is undoubtedly one of Christian's career highlights. Image: Instagram.

How do you keep stress at bay, especially during the AFL season? 

I practise meditation on a daily basis. Three days a week we have scheduled time for mindfulness at the club, and then every other morning I do 15 minutes of it on my own time. Ice baths and saunas are a craze these days, and I see why: they’re just as good for your mental health as they are your physical health. I also have a sauna at home which I try to use regularly for 15 minutes – it helps to calm my mind after game day and realigns me to my breath. In the lead up to the game, I really prioritise visualisation. It’s kind of like running a movie through my mind of what I look like on the field and the things that I do really well to give me some positive thoughts.

On the field, what techniques do you use to keep your head in the game?

Reset tools are something I’ve worked hard on over the past five years. Earlier on in my career I was a really inconsistent player and that’s because I would have moments where I felt really present and others when I felt distracted. I think everyone plays their best footy when they’re having a laugh, I definitely do. As young kids, that’s why we play the sport and it’s really easy to forget that when it becomes your job. So, I like to put a little smiley face on the tape on my wrist each game. I also draw a lot on instinct when I play, so I write the letter “i” on there too. Whenever I’m feeling down or a bit out of my head, I use these tools as a reminder to reset.

Winning the AFL premiership in 2021 is undoubtedly one of Christian's career highlights. Image: Instagram.

You’re an ambassador for Ralph Lauren fragrances and a self-confessed collector of fashion. Do your teammates give you stick for being a style icon in your spare time? 

Fragrance has definitely added another dimension to my wellness routine. It reminds me of the importance of confidence which is something I take a lot of pride in. I’ve actually been using Ralph Lauren fragrances for a really long time now. My mum used to give me and my three brothers a bottle of Ralph Lauren most Christmases and I remember lathering way too much on before going to the year nine formal at school. I definitely have a good sneaker game and I love collecting watches. But what I wear to the club, usually Birkenstocks and shorts, isn't very stylish. However, I do like to express myself through my style on social media. It's pretty cool that as athletes we can use these platforms to show who we are away from the game.

Rapid Fire Round

On repeat: Mobb Deep

Favourite thing to eat at Nonna's: Cotoletta (Italian veal schnitzel)

Currently reading: The Power of Now by Eckhart Tolle 

I let off steam by: Watching Modern Family

My guilty pleasure: Chocolate

Go to podcast: Oprah's Super Soul 

Originally published as How Christian Petracca keeps stress at bay during the AFL season