Nutrition- Simples...

I have tried and tested many nutrition plans over recent years from low carbohydrate to high fat but this one is the one I tend to use albeit I do tweak the protein, carbs and fat macronutrients depending on what period of the training year I am in (e.g. Winter usually involves a minimum of two strength training sessions per week so the protein count is increased)

My advice with all nutrition is a horse’s for courses mentality and what works well for one athlete may not sit well with another- the same goes for how athletes react to different brands of sports supplementation or volumes. Through trial and testing this diet seems to suit me however I would always seek advice from a nutrition expert who can work individually with you.

I undertake some longer training sessions early morning and find eating hard if I am just getting up and heading out, also, I try to do these sessions in a ‘fasted’ state as an endurance athlete to teach the body to primarily burn brown fat as the fuel source rather than the preferred glycogen which is needed later in a race for an explosive finish.

On these days it begins with black coffee (TrueStart obviously) with a teaspoon of coconut oil stirred in- this process tricks the body into thinking the coconut oil is the fuel of choice and switches to burning fat as fuel. (Note- these sessions are physically demanding and need to be completed at a slower training pace than normal, you will often feel tired during these sessions and the important advice is the need to refuel after training with protein and carbohydrates to allow the body to rebuild, repair and recover.

Breakfast

Porridge with whole milk, topped with a mix of seeds, chopped nuts and Goji berries/ beans on toast/ poached or scrambled eggs on wholegrain / rye toast

Mid-Morning

Banana and handful of nuts/ Greek yoghurt and an apple/ oatcakes with nut butter

Lunch

Chicken breast/ tuna steak/ vegetable chilli

Quinoa / cauliflower rice/ Freekeh / Farro

Vegetables (including either Broccoli, spinach, kale)

Mid-Afteroon

(This now depends if my training session is easier (little carbs) or high intensity (carbs)?)

Cottage cheese/ apple and cheese/ Greek yoghurt/ malt loaf and nut butter.

Evening meal

Chicken breast/ salmon fillet/ cod fillet/ beef steak/ omelette

Brown rice/ sweet potato/ wholegrain pasta

Vegetables (including either Broccoli, spinach, kale)

Pre-bed

Protein shake with milk

Friday night is normally curry night in our house with a healthy spicy chicken or vegetable tomato based dish (can’t live without a tasty curry and if made right can be a healthy choice)

Sunday is cheat day when anything goes within reason, normally race/ event day so I tend to fuel pre-event with fruit toast/ teacakes with nut butter and jam and sip a Mountain Fuel Energy drink within the two hours before a race and a Mountain Fuel Recovery drink after (other brands are available)

Post-race it is open season so pizza (no fatty pepperoni)/ Sunday roast/ fish and chips plus the well-earned pint of beer or glass of wine with dinner.

Often over-looked but it really is the holy trinity of training, nutrition and recovery are equally important but let’s not beat ourselves up folks- if you fancy a night out or fall off the healthy wagon who cares, start again tomorrow…

Finally remember, you are an individual not a sheep so experiment to find out what works well for you not everybody else, we each need our macronutrients (protein, carbs and fats) at different quantities and if we all ate the same diet or food wouldn’t life be dull?