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Eat like an athlete - Liz Blatchford


So what does a multi-sport, professional athlete eat to keep herself fighting fit? British triathlete Liz Blatchford gives us a sneak peak into her daily diet...

British triathlete Liz Blatchford grew up on Australia's West coast and is aiming to make her first British Olympic team this year, having been racing on the international circuit since 2000. So what does a multi-sport, professional athlete eat to keep herself fighting fit? Liz gives us a sneak peak into her daily diet...


What is your typical daily diet when training for a big event?

Breakfast - Frozen banana, mango, ice cream, protein powder and milk smoothie alongside wholemeal toast with almond butter and honey.

Lunch - A sandwich or wrap with tuna, cheese, lettuce, tomato, avocado & chutney. Usually followed by a treat of some sort - baked goods are my fave!

Dinner - When in warm climates... I love barbecued salmon with a salad of roast pumpkin, mushrooms, lettuce, tomato, sweetcorn, avocado, cheese, peppers, nuts and salad dressings.

And colder climes... Chilli con carne with beef mince, beans, mushrooms and peppers on brown rice or quinoa with sour cream, cheese and avocado. Dessert is often ice cream or chocolate or both!

How do you keep your diet varied and do you ever get bored with eating for your sport?

I try and vary my meals as much as I can but at the end of a hard days training any food is always a joy. I love my fish, meat and salads but I change it up with a take away curry or pizza every now and then.

What super food/juice/meal helps you get out of bed and motivated on those particularly dreary mornings?

Raspberry smoothie in glass

My super food would have to be my smoothie that I have nearly every morning after my first big training session. It helps me to recover after a hard morning session and fuels me up for whatever my next challenge may be.
What's your trusted snack for an energy boost?

Chocolate, or energy bars on long rides.

How do you stay hydrated when training?

I drink plenty of water all day. I will take an extreme energy drink with me on my long rides, especially when I am training in the heat. I also try to have another energy drink in the afternoon before the gym, massage or a Pilates session. This helps to make sure I don't go to bed dehydrated and will wake up in the morning feeling ready for my first session.

When competition season is over what are your favourite food indulgences?

Carrot cake on stand with slice cut

Any cakes, chocolate or sweets... I have a bit of a sweet tooth!
What would be your top diet and exercise tip for the amateur athlete?

It's great to watch what you eat and eat healthily, but at the same time if you're training hard it's ok to throw in some treats every now and then. Also refuelling as soon as you can after training sessions is key to recovery.

Aside from your speciality, what is your favourite sport/exercise?

Surfing when I am in Australia. I also love to take my dog walking or running.

What is your favourite recipe from

Lamb tagine in dish with spoon

Would have to be lamb tagine with dates and sweet potatoes.
Uncover more diet secrets from top athletes in our eat like an athlete series.

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