Fuelling your body for optimal performance is one of the most important ingredients for success. Whether you’re training for a HYROX event or to simply to see progress in your workouts, what you eat is going to make a huge difference.
Not only can optimal nutrition enhance your training, but it also plays a vital role in aiding your body’s recovery between sessions.
While understanding the role of each macronutrient within your diet may seem a little overwhelming, having a varied diet that incorporates all the essential nutrients should be a priority for any athlete or gymgoer.
I want to share a few ideas of what I eat in a day in the hope that it may provide you with some inspiration, an understanding of how to fuel your body while still eating a lot of tasty food.
It’s important to recognise that every individual has different needs depending on their body weight, general activity levels and overall goals. This is why experimenting and working out what is best for you and your body is so crucial.
My diet isn’t perfect by any means, and I absolutely could do more to optimise my performance. But there are a few things I prioritise in my diet that I feel are most important to focus on.
- A protein source (preferably about 25g) with every meal or snack, keeping me fuller for longer and aiding muscle recovery and growth.
- A high-carb meal or snack prior to training and a high-carb and protein source post training, keeping my energy up and muscles fuelled.
- Staying well hydrated. I will often have a water bottle full of Clear Whey to help keep me refreshed.
Here are a few examples of what I typically eat in a day and how I structure alongside work and training.
What I Eat in a Day: Option One
Breakfast: black coffee, glass of water, supplements, 40g oats, 200ml almond milk, 1 tsp. chia seeds, frozen mixed berries, sprinkle of cinnamon, 100g Greek yoghurt.
Lunch: tuna and two-egg salad loaded with vegetables.
Dinner: lentil, bean and sweet potato curry with egg-fried rice.
Pre-training: Energy drink and a protein bar (Myprotein Birthday Cake).
Post-training:Clear Whey Protein drink.
After-dinner snack: frozen banana and peanut butter bites coated in dark chocolate.
What I Eat in a Day: Option Two
Breakfast: black coffee, glass of water, supplements, two-egg, three-egg white omelette with tomato, spinach and a sprinkle of light cheese.
Lunch: homemade chilli con carne with 125g rice and an apple.
Dinner: air fryer chicken breast tortilla wrap with lettuce, tomato, red onion and light mayonnaise, and an additional serving of broccoli.
Mid-morning snack: 200g Greek yoghurt and dates with peanut butter and dark chocolate.
Pre-training: malt loaf bread bar and Clear Whey Protein drink.
After-dinner snack: Protein smoothie bowl (blend one scoop of Myprotein Coconut Whey, 100g mixed berries, three ice cubes, FlavDrops, 150ml unsweetened almond milk topped with any fruit, nuts, seeds or chocolate you want).
Rest Days
On rest days, I don’t change my diet too much as my body needs fuel for recovery. Snacks may not be as carb heavy, and I do enjoy incorporating healthy fats like nuts, seeds, or eggs on rice cakes.
Event Days
When it comes to HYROX events, I always focus on carbs and hydration. I ensure I am eating food that my body is used to and responds well to.
Oats are a staple in my training diet, making the morning of my event pretty easy to plan.
I usually have my oats (just as I have shown on a regular day) before then stocking up on all the other carbohydrates that I can consume closer to my starting time.
I’ll pack my bag with bananas, jelly beans, an energy drink and usually a protein bar (I’ll eat half an hour before my event, along with half a banana).
The aim is to get fast-releasing sugars into my body, along with a caffeine boost to really get me going.
When trying to adequately fuel your body, there are a few more factors to consider that will enable you to stay consistent with your efforts:
Prep is key: A busy schedule can make convenience food the easy option, but there are ways to increase the chance of sticking to whole foods, like taking a few hours of a Sunday night to batch cook meals and plan your weekly food intake.
On-the-go choices: If you do find yourself in a place where you haven’t prepped meals and you need to eat, there are healthy, high-protein options available. I usually choose a salad bowl as they are nutrient dense and delicious.
Take home message
Your diet doesn’t have to be perfect, and you don’t have to cut out any specific foods. It simply has to be enjoyable, sustainable and give you plenty of energy for training and recovery. Don’t be afraid to experiment and figure out what works best for you.
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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
