You are what you eat – it’s true for any of us, but especially for those aiming to win an Olympic medal in Paris.
Coaches and sports bodies are these days all too aware that paying attention to nutrition for athletes can ‘up the number of medals that come home from competitions’, says Chris Cashin, a dietitian and sports nutritionist based in Cardiff (cardiffnutritionconsultancy.co.uk), who has worked with athletes across a variety of sports, including many Olympians. She is also a senior lecturer in sports and exercise nutrition at the University of Wales Trinity Saint David.
‘Every sport and every individual in that sport has different nutritional requirements, so all elite athletes work with a registered sports nutritionist,’ she explains.
‘Proper sports nutrition not only enhances performance but also reduces the chance of injury, makes recovery from injury quicker and boosts immunity so that they can train consistently.’
Not relevant to you? In fact, paying attention to what you eat can be ‘game-changing’ for recreational sports and hobbies, too, says Chris.
‘Whether you’re thinking about the right fuel for a run or bike ride, or recovering after a rugby game, it’s exactly the same – just on a different scale.’
We asked some Team GB Olympians, currently in Paris, to share their daily diet secrets – why are bagels so popular and who eats McFlurries, and are there benefits to eating chicken coated in Rice Krispies?
Meanwhile, Chris Cashin offers her tips to help you improve at whatever you do, from gym workouts to a weekly run in the park.
THE ROWER
Morgan Bolding, 29, from Cornwall, competes in the men’s eight finals on August 3
Morgan opts for ‘whole food’ carbs such as bananas and oats – but sneaks in the odd bagel
‘Training takes up so much of my time and energy [often three sessions a day, seven days a week, getting up at 6am] that I don’t have much mental energy left for my nutrition needs, which are very high,’ says Morgan.
So I keep it simple, aiming for about 40g of protein [a chicken breast is about 30g] in each meal, adding a load of veg or salad across the day.
‘I’m meant to have about 1,000g of carbs per day [for comparison, a thick slice of bread is 20g], which is a lot.
‘My nutritionist told me to eat carbs as whole foods such as bananas, oats and potatoes rather than processed. I do my best but sometimes it’s just got to be a bagel to make life easy.
‘If I go for more than two hours without a meal, I top up with snacks, so I don’t end up under-fuelled.’
MY TYPICAL DAILY MENU
BREAKFAST: Coffee, plus smoothie of two bananas, 500ml of milk and a spoon of nut butter before a session.
After a session at 9.30am, a big tub of oats bought from home that’s soaked in milk, with raisins and berries.
On race days, just tub of oats early in the morning and then a banana nearer to the race to top up carbs.
LUNCH: Salmon, wild rice and lots of salad.
DINNER: Chicken with sweet potatoes and veg, eaten at 6ish, then snacks later.
SNACKS: Popcorn, cereal bars, yoghurt and bagels. Maltodextrin drink [a processed, easily digestible form of carbohydrate] to top up carbs.
EXPERT COMMENT: ‘Rowing is one of the most energy-consuming sports and rowers can feel like they have to eat all the time to get enough,’ says Chris Cashin.
‘Morgan has the healthy ethos of food first and supplements – such as carbohydrate drinks – second, if needed.
‘Meal prep is key – like Morgan taking the tub of oats with him to get carbs on board immediately after a hard session.
‘Varying the protein you eat is key for micronutrients, such as vitamin D, calcium, iron and zinc. So eat a variety of dairy, meat, tofu, beans and pulses. That goes for anyone, not just athletes.
‘Like lots of athletes, Morgan eats chicken regularly – it’s easy to cook, good for batch-cooking and contains some iron.’
THE SWIMMER
Freya Anderson, 23, from the Wirral, competed on July 27 and competes again today
Swimmer Freya ups the carbs before a tough training set
‘As a teenager, I ate whatever I wanted but now I see food as fuel,’ says Freya.
‘I do land training early in the morning, followed by two hours of swimming, then an hour in the gym.
‘After lunch, I do an abs workout and another two hours in the pool, so I need a lot of fuel.
‘I have to avoid under-fuelling, as it really affects my performance, so I increase carbs the day before a tough training set. When I’m in recovery, I need less carbs and more protein.
‘Training cycles vary across the year – I’ll be more carb-focused when I’m in an endurance cycle, and protein-focused when I’m doing shorter, faster sessions.’
MY TYPICAL DAILY MENU
BREAKFAST: Bagel and honey after early morning swim training, for carbs and sugar. On race days, yoghurt, fruit, granola and juice.
BRUNCH: Big bowl of porridge with berries, with some snacks.
DINNER: Chicken breast and sweet potato, with kale and loads of salad or roasted veg.
SNACKS: Ryvita and avocado, Snack-a-Jacks, cereal bars and fruit.
EXPERT COMMENT: ‘It’s often hard for swimmers to eat breakfast as they have to train early,’ says Chris.
‘One trick is to have a substantial snack the night before.
‘Carbs are vital because swimmers burn through so many calories – if Freya didn’t eat enough, she’d be burning the protein she eats as fuel and would then lose muscle mass.
‘Under-fuelling refers to overall intake but in particular to carbs as the muscles need the glycogen, a form of glucose your body stores in the liver and muscles as an energy source, to keep going and for recovery.
‘Fatigue felt by sports people is often down to a lack of carbs.
‘Competitive swimmers also need to take snacks to the pool with them to refuel immediately after a session.
‘If you’re a recreational swimmer, have something to eat a couple of hours before a swim to give time to digest it, and then something like a banana immediately afterwards to replenish your glycogen stores.’
THE TRIATHLETE
Sam Dickinson, 27, from Leeds, competed on July 31 and will again in the relay on August 5.
‘Nutrient timing’ has been key to Sam’s success
‘Maximising carbs is key for me, especially before important sessions,’ says Sam. ‘I train for four to six hours a day and a race lasts up to two hours. Protein is obviously important, and healthy fats are also useful for long, aerobic sessions where I can use fat as a fuel.
‘I’ve always eaten well, but what has changed on the advice of a nutritionist is nutrient timing to maximise performance.
‘For example, I have to get some carbs in before my first session and not train with no food on board. Then I need to get some more carbs in straight after, like a pint of milk and an energy bar.’
MY TYPICAL DAILY MENU
BREAKFAST: Slice of toast and jam before swim session, a carb-rich drink, milk or energy bar on the way home – and two slices of brown bread at home.
On race days, white toast with Nutella and a banana – plus carb-rich energy gels/drinks before and during the race.
BRUNCH: Three-egg omelette with mushrooms, spinach and cheese, plum tomatoes and half an avocado.
LUNCH: Pasta and pesto with chopped veg and protein-rich fish or chicken.
DINNER: Pasta bake, Shepherd’s pie or paella, plus loads of vegetables.
SNACKS: Fruit. A cup of tea with a chocolate digestive. Energy gels when racing.
EXPERT COMMENT: ‘Sam is wisely doing what’s known as periodising – timing his nutrition,’ says Chris.
‘This makes a huge difference to speed, endurance and how quickly athletes recover.
‘Anyone can do this by making the most of those fuel windows an hour or two before a session and immediately afterwards.
‘Many people fail at triathlon because they don’t take enough carbs on board during the race itself, which is where gels and drinks come in.
‘The other mistake is “carb-loading” the night before an endurance race, which can be hard to digest – what’s more important is consistent carb intake every day in the weeks beforehand.
‘Finally, I recommend avoiding high-fibre foods the day before to avoid getting diarrhoea on race day, known as runner’s tummy.
‘Whatever sport you do, paying attention to carbs will make your activity feel easier. The average person needs about 5-7g of carbs per kg of body weight spread across the day.’
THE GYMNAST
Ruby Evans, 17, from Cardiff, competed in the women’s finals on July 30.
Crumpets with peanut butter help keep Ruby’s carb intake at the right level
‘My priorities are eating lots of calcium to protect my bone strength, both because I’m young and because of my sport, and making sure that my carbs aren’t too low – I train four to six hours a day so have them with every meal,’ say Ruby. ‘I’m quite light so I really notice a difference if I don’t eat enough carbs – I have less energy.
‘I also ensure I have enough protein for muscle mass. I’ve never been too strict with my eating but I’m more careful now – and eat more nuts!’
MY TYPICAL DAILY MENU:
BREAKFAST: Coffee and a bagel, or a crumpet with peanut butter, or yoghurt and a bowl of chopped fruit. On competition days, eggs and bacon or cereal. Milk after training.
Eggs and bacon give Ruby a hearty start to competition days
LUNCH: Pasta with pesto or a creamy sauce with lots of salad – and fruit.
DINNER: Steak, potatoes and salad.
SNACKS: Dried fruit, nuts and nut bars.
EXPERT COMMENT: ‘It’s great that Ruby prioritises calcium as it can typically be low in teenagers who often shun milk as it’s seen as fattening,’ says Chris .
‘Gymnasts also need enough as their bones are put under a lot of stress – a lot of force goes through the body when they land, for example.
‘There’s a window up to about the ages of 25-30 when you reach peak bone mass, so getting all the calcium you need in childhood and adolescence is essential – whether you do sport or not (11 to 18-year-olds should be having 1,000mg a day for males and 800mg for females). It’s not just found in dairy – an orange, for example, has 50mg of calcium.
‘It’s also good that Ruby eats steak as women have slightly higher iron requirements (about 7-8mg more per day) than men, regardless of whether they do sport.’
THE SPRINTER
Ben Jefferies, 24, from Bristol, competes in the 4x400m relay: the mixed relay (women and men racing) on August 2 and 3 and the men’s event on August 9 and 10.
Sprinter Ben eats 3,500 to 4,000 calories a day to keep up the pace on the track
‘Carbs are important for me, for training and racing, says Ben. ‘I need a lot every day but especially in the few days before a competition – I’ll load up on bread, rice, pasta.
‘Close to a race, it shifts to quick-release sugars – gels, fruit, honey. And protein comes more into play after training sessions for muscle recovery and to maintain strength.
‘I eat 3,500 to 4,000 calories a day – and make this up at dinner if need be.
‘If I don’t eat enough carbs and protein in a day, I feel a huge difference in my performance. I can’t get that same push and explosivity or I hit a wall earlier.
‘With the amount of training we do [three to four hours a day], I process food very quickly.
‘I love food and have a tendency to overeat, so sometimes need to put the brakes on.’
MY TYPICAL DAILY MENU
BREAKFAST: Three to five eggs, scrambled or fried, with chicken or turkey sausage, beans and two slices of toast. On race days its granola, yoghurt and fruit.
A typical race day breakfast for Ben would granola, yoghurt and fruit
LUNCH: Pasta or rice with chicken or steak, with loads of vegetables.
DINNER: A lot of pasta, maybe some tuna or chicken and cheese, plus loads of veg.
SNACKS: Granola bars, fruit and yoghurt and protein shakes.
EXPERT COMMENT: ‘Ben has a high training load and pasta is a quick and economical source of carbs that you can serve with protein for muscle recovery,’ says Chris.
‘With sprinting it’s vital that there’s glycogen stored in the muscles as it will burn through that glycogen fast – so carbs are just as important for recovery, too.
‘To keep bodyweight down for sprinting, but still maintain muscle mass for power, opt for foods such as reduced-fat dairy.’
THE RUGBY 7s PLAYER
Jasmine Joyce-Butchers, 28, a winger from St Davids, first competed on July 29
‘I feel sluggish and tired on the field if I’m not eating the right balance of nutrients,’ says Jasmine
‘I need plenty of carbs for fuel as I train several hours a day – I also tend to lose weight very quickly, so I need to keep up a high calorie and protein intake to help my muscles recover from intensive training and matches,’ says Jasmine.
‘I didn’t realise how much protein I needed before I saw a nutritionist. For example, I thought one chicken breast was enough, but now I’ll have one and a half or two.
‘I feel sluggish and tired on the field if I’m not eating the right balance of nutrients.
‘In the off-season, I might be a bit less careful and eat more chocolate, but I keep up the protein as it’s hard to build up muscle mass again if you lose it.’
MY TYPICAL DAILY MENU:
BREAKFAST: Porridge made with milk for extra protein and calories, with berries, nuts and honey.
LUNCH: A tuna bagel or an English breakfast with sausages, eggs and bacon.
DINNER: Pasta with salmon or breaded chicken (two chicken breasts coated with crushed Weetabix or Rice Krispies). Lots of broccoli and peas.
SNACKS: Popcorn, protein bars, carrots and hummus.
EXPERT COMMENT: ‘I see a lot of rugby players who under-fuel – both elite and recreational,’ says Chris.
‘They see carbs as the enemy because there’s a perception it causes weight gain. That’s not true – weight gain is about the total amount of energy consumed, and carbs are essential for good performance as muscles need glycogen [derived from carbs] for fuel.
‘Coating chicken with cereal is good as it’s fortified with vitamins and minerals.
‘Jasmine’s wise to spread her protein through the day rather than having it all at once – this improves uptake into the muscles.
‘The general population should get about 0.8g of protein per kilogram of bodyweight a day – also spread out – and maybe a bit more if you’re doing recreational sport.
‘But athletes need more like 1.2-2g per kilogram of bodyweight a day. As we age we naturally lose muscle, so it’s vital that older adults pay attention to protein.’
THE BOXER
Pat Brown, 24, a heavyweight boxer from Sale, competed on July 28
Protein is key for maintaining muscle mass for heavyweight boxers such as Pat Brown
‘For me, protein is king – I need a high protein intake plus enough carbs for fuel,’ says Pat. ‘I run in the morning and have boxing training sessions through the day, as well as strength and conditioning.
‘I cut the carbs a bit if I’m not training as hard, but I always prioritise protein over anything else, for muscle mass and recovery.
‘Even when I’m trying to get some weight off, I lower my overall food intake but keep the protein up to maintain my muscle mass.
‘I drink a lot of water throughout the day with electrolyte tablets to replace salts lost through sweat.’
TYPICAL DAILY MENU
BREAKFAST: Six eggs scrambled with butter, a bowl of porridge made with half a pint of milk topped with golden syrup and a protein shake. A pint of milk after morning run.
LUNCH: 500g Greek yoghurt with honey and berries, a whole mango, maybe a slice of sourdough bread and a sweet potato or mashed carrots.
DINNER: A couple of chicken breasts, avocado and a protein shake. (No carbs as won’t be burning them.)
SNACKS: Mangoes and an occasional McFlurry if there’s no imminent fight.
EXPERT COMMENT: ‘Nutrition is tricky for boxers as so many of them compete in weight categories that aren’t their natural body weight – they’re either trying to put on weight or lose it in order to attain a qualifying weight for their category,’ says Chris. ‘It’s a constant balancing act of getting enough but not too much.
‘Pat is a heavyweight and consistent with his protein intake. That’s key for maintaining his muscle mass, and will have been carefully calculated for his needs. It will also keep him sated and not craving unhealthy foods so his body fat stays in the healthy range.
‘Carbs are needed as boxing is very intense and will burn through glycogen quickly. Eating whole foods means that Pat also gets important micronutrients, such as calcium and iron.
‘And hydration is key to all sports – research shows that as little as 2 per cent dehydration [measured as 2 per cent body weight lost through sweat] will affect aerobic performance, motor control and cognitive functioning.’
