Hockey player Maddie Hinch, snowboarder Billy Morgan, rugby player Jack Nowell and climber Shauna Coxsey share below what they eat on a daily basis to fuel their rigorous training regimes and elite competitions. Sports nutritionist Terry Fairclough also gives the lowdown on what is required — nutritionally — to get the edge in each of these sports. Shauna Coxsey, climber. Shauna enjoys a balanced diet that "definitely includes cake". Talk us through the food you eat on a standard training day.
To boost recovery Shauna opts for a high-protein evening meal. No, I used to work with a nutritionist and I found it really interesting. I learned a lot from them, but I trust myself to control my diet. I like to eat good food and a balanced diet that definitely includes cake. If we were coming over for a fancy dinner, what would you cook for us? Beef bourguignon, followed by dark chocolate and raspberry ganache tart in the winter, or a good salad with lots of stuff — not a lame salad with tuna — and Eton mess for dessert in summer.
What the sports nutritionist says:. Professional climbers tend to have an ectomorph [light build with lean muscle] or ecto-mesomorph [lean and muscular] build. They are lightweight, and the sport is more about endurance than explosion, so they require a good balance between weight and isometric strength. You should eat plenty of slow-release carbohydrates, spread between meals per day to ensure muscle stores are optimal.
Ensure you are getting the right amount of calories for your height and weight — too little will leave you short of energy and too much may add unnecessary weight. Billy Morgan, snowboarder. Dinner could literally be anything — I try to mix it up. Spinach and mushroom scrambled eggs on toast is Billy's go-to brekkie. What do you eat on the day of a competition? No, but different sports affect my nutrition — cycling makes me the hungriest, then a good skate, especially if I forget to take snacks.
I like the feeling of just drinking water and running on empty every now and then — it feels like flushing the system, plus you get to load it all back in again. Protein bars and liquid meal supplements serve as a quick, easy-to-transport energy boosters between runs, and whey-protein smoothies can give you a healthy energy boost before heading out.
If you have a meal before snowboarding, incorporate protein sources such as lean beef, chicken, turkey, cold-water fish or eggs. Although miles of cold snow and ice and moisture-wick snowboarding gear — which quickly absorbs perspiration — make it easy to forget your need for water, staying hydrated is essential.
Bring about a gallon of water per boarder per day in insulated water bottles or water pouches. Some pro boarders warn against energy drinks, often synonymous with extreme sports, which contain ingredients such as sugar and caffeine and can increase your heart rate and blood pressure.
Electrolyte-replenishing sports drinks and mixes, however, encourage fluid retention and provide additional carbohydrates. As a general rule, choose pre-boarding foods that are as nutrient-dense as possible.
Avoid processed, low-nutrient junk food. Take in a balanced, high-protein, carbohydrate-rich breakfast with foods such as eggs, milk, fruit and whole-wheat pancakes before snowboarding. On a cold day, we all love something warm and hearty. Make a batch of hearty vegetarian chili ahead of time and pack with vegetables and beans.
Enjoy it with some avocado, a great alternative to cheese which you'll want to avoid along with any high-fat food choices which will make you feel sluggish. If you want to boost your meal, opt for a side. Fried foods tend to be the most popular at ski resorts, but you should swap out fries or coleslaw for a baked sweet potato, side salad, or steamed vegetables.
The Eat This, Not That! Pack one almond butter packet like Justin's in your pocket. Fruit and nut trail mixes are a pocket-friendly snack that you can keep handy in your snow gear and nibble on while you're on the lift. Just make sure that you make or pick the real stuff—not the kind that has a bunch of candy in it. Another snack that comes highly recommended by Scritchfield is jerky.
Roast away the winter with this hearty combination of lean protein and seasonal veggies. Brussels sprouts are good sources of choline, a building block of memory and master of metabolism, and Scritchfield likes sweet potatoes because they boast a wealth of antioxidant-rich vitamin A, which aids in a glowing complexion. This is a great dinner idea if you are vacationing with multiple families and children.
Scritchfield suggests buying pre-made whole wheat dough. Instead of opting for fatty cheese, choose fresh, flavorful whole tomatoes, mushrooms, arugula and some lean protein like salmon or chicken. Let people get creative and assemble their own combinations!
Do remember, however, that it's important to avoid high fat items like the aforementioned cheese since they take time to digest and may upset your stomach when you wake the next morning before skiing. Avocado, while not commonly found on pizza, is actually a great creamy cheese substitute. Enjoy one cup of black bean soup topped with fresh salsa and half of an avocado.
Plus, they'll to help repair damaged muscle tissue and to provide essential fatty acids," says Schmitt. Another well balanced carb-protein-fat option, according to Schmitt, is a salmon filet served with half a sweet potato or half cup quinoa, plus unlimited vegetables. Avoid sauces, which are almost always full of unnecessary calories and salt and make you bloat!
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