healthy food nutrition athlete

John started his sporting life as a swimmer but soon found his love for triathlon and Ironman racing. He tells us what he eats in a day to fuel his intense training.

Breakfast

What I have for breakfast depends on what time of day I am waking up. If I'm in the pool for 6am then I'm often not particularly hungry and a banana and/or a cereal bar does the job to start the day.

If I'm coaching for 7am then I will have a bowl of granola or porridge – something a bit more nutrient- and calorie-dense that can fill me up until lunchtime. If I don't have morning clients then a real treat for me is to make scrambled eggs and maybe some smoked salmon.

smoked salmon eggs Benedict healthy breakfast idea

Snacks

The snacks that I eat throughout the day could be anything from biscuits to cereal bars to recovery shakes or bars post-training.

Lunch

This tends to be bagels, sandwiches, or leftover dinner. I like to have something simple and easy and hopefully, something that I can carry around or pick up on the fly.

bagel lunch healthy food

Dinner

This depends on how busy I am. On busy weeks, I might batch-cook a big chilli con carne, chicken casserole, or baked salmon – something that I can box up and heat up for lunches or dinner.

If I have a little more time then I enjoy taking that time to cook something a little nicer. My favourites are risotto or curry (my grandparents are Indian); my view is that food is a social thing just as much as fuel!

As an endurance athlete, my diet is mixed, balanced, but overall fairly high in energy. Personally, I never really worry too much about my intake because I enjoy my fruit and vegetables and they tend to bulk out any meal.

Read more from our What I Eat In A Day Series

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