The Meals of Champions
Team GB is having an amazing time at the Paris Olympics and so there’s no better time to look at what fuels the mealtimes of an Olympic champ.
At the peak of his training, Adam Peaty has described having to consume 7,500 to 8,000 calories per day – which to set it in context is the equivalent of about 18, 8 ounce sirloin steaks and more than three times the recommended amount for an average male.
He eats several times a day to feed his world-beating metabolism, including two breakfasts — one after a dawn training session, a second at 9.30am — and a pre-sleep meal of wholemeal toast and a protein shake.
“In the morning I’ll have Weetabix, the normal high fibre, low glycemic food. Then towards the middle of the day I’ll have around 400g of chicken with a lot of vegetables and depending on what serving it is, maybe brown rice,” he says.
ENDURANCE SPORTS Iron is an especially important nutrient when it comes to improving endurance. In the body, iron is involved in energy metabolism, oxygen transport and acid-base balance, which are especially important for endurance athletes,
Often recommended for endurance sports are:
Whole Grains - Oats are a staple in many endurance athletes' diets, runners especially. That's because whole grains like oats are a source of complex carbohydrates, which are beneficial for endurance because they provide a consistent source of energy and help you feel satiated for long periods of time
Beets - Beets and beetroot juice are full of nutrients that can boost endurance, which explains why some athletes supplement with beets or beet powder before a workout.
High-Protein Foods - Before a workout, complex carbs provide energy, which is essential for endurance levels — but protein is important in a different way. Prolonged endurance sessions can cause big changes within the muscle — fuel stores are depleted, protein structures are damaged and waste accumulates. Protein is needed to repair and renew these structures.
POWER SPORTS Sports that require maximum strength (weightlifting, bodybuilding, etc.) fall into this category. The energy here comes from the production of ATP (adenosine triphosphate), a prerequisite for which is a large amount of muscle mass and the intake of a sufficient amount of protein. Since animal protein sources are rich in fat and cholesterol, it is recommended to give preference to low-fat protein foods such as chicken.
We can’t all be Olympic athletes but if you are looking for some recipes fit for an athlete – here are some ideas.
Chicken Salad Pita for One Make an easy chicken salad pita for one in about 10 minutes. This easy lunch is so tasty! Eat it over a bed of lettuce, over whole grain bread, or just off a spoon. Recipe HERE
Ground Turkey SweetPotato Burgers
These easy Ground Turkey SweetPotato Burgers offer a delicious, flavorful twist on your original turkey burger. Turkey and sweet potato patties are chock full of antioxidants and can be made as a paleo turkey burger and gluten free bunless turkey burger.
Thai Peanut Chicken This peanut sauce is very versatile and could also be used on crispy basked tofu or shrimp! Recipe is here