If you’re serious about sport, you need some seriously nutritious fuel. We asked four Olympic athletes what they eat to keep themselves in top shape…
Hannah’s protein-packed lunch
Hannah England is one of only three British women to have run 800m in under two minutes, and 3000m in under nine minutes. She competed at the 2012 Olympics.”I usually train twice a day so getting enough quality food to fuel my sessions is really important. I don’t respond well to gluten, so I plan meals ahead – it’s not always easy to grab food on the go. I run for 30-40 minutes before breakfast, then have porridge with peanut butter, fruit and a smoothie. Lunch is often a quinoa salad. I snack on rice pudding and have coffee to set me up for my next training stint at around 4pm. “For my evening meal I usually have a baked sweet potato, a roasted chicken breast with root vegetables, and a side of something green like broccoli or asparagus. The time of year dictates what I eat for pudding. As I gear up for race season, I’m a bit healthier and go for yogurt, fruit or hot chocolate.”
If you’re looking for a protein boost, give Hannah’s tuna, avocado & quinoa salad a try.
“For supper, I eat salad with fish or steak. Dessert will be natural yogurt with honey, seeds and fruit, and a peppermint tea.”
Try out Will’s tasty super smoothie.
Jazmin’s low-sugar snack
“I snack on lots of fresh fruit and make healthy bites for the week, like my dark chocolate & banana muffins which are free from refined flours or sugar.”
Get your low-sugar snacking fix with this dark choc, banana & rye loaf.
Bianca’s refuelling dinner
“I normally train three times a day – Taekwondo in the morning and afternoon. I have two boiled eggs and wholemeal toast for breakfast, and a large protein shake after my morning taekwondo. Lunch might be pasta with chicken, tomatoes and Parmesan. During the day, I snack on fruit – usually a banana or an apple. For dinner I make sure I get plenty of protein. My favourite meals are steak or spaghetti Bolognese. My family are Italian, so they taught me how to make it at a young age.”
This classic spaghetti Bolognese recipe is rich in iron and folate to help you refuel.
What are your favourite healthy, energy-packed snacks and dinners? Let us know in the comments below…