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

Related Posts

Salmon Skewers With Lemony Rocket Pesto: Healthy Recipe Idea
Salmon Skewers With Lemony Rocket Pesto: Healthy Recipe Idea
Photo Credit: HaaralaHamilton Our friends the Squirrel Sisters, Gracie and Sophie Tyrrell, have a new cookbook out an...
Salmon Skewe...
Everything You Need To Know About Protein Bars
Everything You Need To Know About Protein Bars
Protein bars are a popular way to supplement your diet. Whether you use them as a healthy snack alternative or you sw...
Everything Y...
Vegan Blueberry Muffin Recipe
Vegan Blueberry Muffin Recipe
Blueberry muffins have got to be one of the most underrated sweet treats of all time. What could be better than a per...
Vegan Bluebe...
x
x