what i eat in a day triathlete food diary

Nic is a triathlete so needs to fuel his swim, bike, and run training to keep healthy and see good results. He tells Sundried what a full day of eating looks like.

Breakfast

I always have porridge for breakfast. I make it with half a cup of oats, a cup of milk, and microwave it for 4 minutes, stirring half way. I then mix in a dessert spoon of crunchy peanut butter, half a scoop of protein powder (I'm using white chocolate flavor at the moment), some chopped nuts (cashews, pistachios, and pecans), and sliced banana. It's a great mix of carbs, protein, and healthy fats to smooth the insulin response and to release energy over a longer period of time.

 porridge healthy breakfast

Snack

For a snack, about 30 minutes before exercising, I'll have an apple. Golden Delicious are my favourite.

apple healthy snack

Lunch

I'll have lunch as soon after exercise as I can. Lunch is usually pasta or brown rice with chopped tomatoes, spring onions, avocado, diced jalapenos, tuna, and an olive oil and red wine vinegar vinaigrette. If I can't eat straight away, then I'll have a protein bar to bridge the gap. The Grenade Carb Killa bar is good, as it is low in sugar and high in protein.

healthy lunch pasta salad

Dinner

My wife cooks dinner; she likes to eat healthily and has lost nearly 5 stone in the last two years. On a typical weekday, we will have something like a chicken stir-fry with five spice, onions, mangetout, and baby corn.

healthy dinner chicken stir fry

Drinks

I always make sure I drink plenty to stay hydrated. I have a 2.2l water bottle, which I use to fill a pint glass. I start every morning with a pint of water, then have a peppermint and licorice tea with my breakfast.

Supplements

Supplement-wise, the only thing I think is needed is Vitamin D. We need this, especially, during the winter, as the sun in the UK is not strong enough to synthesise vitamin D.