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6 August, 2016 06:04:11 PM
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How to eat like an Olympic athlete

independent online/bbc
How to eat like an Olympic athlete

As the Rio 2016 Olympics gets underway, four British champions share the easy, nutritious recipes that help them to stay on top form.
Serious athletes need some seriously nutritious fuel. We asked four Olympic athletes what they eat to keep themselves in top shape...

Hannah's protein-packed lunch

Tuna, avocado & quinoa saladHannah England, 29, is one of only three British women to have run 800m in under two minutes, and 3000m in under nine minutes. She competed at the 2012 Olympics.
"I usually train twice a day so getting enough quality food to fuel my sessions is really important. I don't respond well to gluten, so I plan meals ahead - it's not always easy to grab food on the go. I run for 30-40 minutes before breakfast, then have porridge with peanut butter, fruit and a smoothie. Lunch is often a quinoa salad. I snack on rice pudding and have coffee to set me up for my next training stint at around 4pm.
"For my evening meal I usually have a baked sweet potato, a roasted chicken breast with root vegetables, and a side of something green like broccoli or asparagus. The time of year dictates what I eat for pudding. As I gear up for race season, I'm a bit healthier and go for yogurt, fruit or hot chocolate."
If you're looking for a protein boost, give Hannah's tuna, avocado & quinoa salad a try.

Breakfast super-shake

Breakfast super-shakeRower Will Satch, 27, will be racing in the men's eight for Team GB in Rio this month. He was a bronze medallist in the coxless pairs at the 2012 Olympics in London, and has also won three successive world championships with the men's eight team.
"I start training at 7.30am every day, so I begin with something easy to eat - a blended fruit shake. My second breakfast, after training, is either high-carb or protein-based, or both, depending on the exercise I've done.
"After another intense session on the water or rowing machine, lunch needs to be easy to digest and high-energy as I normally do at least one more session during the day, so I have a mix of slow and quick-release carbs, essential minerals and vitamins from veg and chicken. These meals are provided by our great on-site chef, Omar, who makes sure that we eat the 6000-plus calories we need every day.
"For supper, I eat salad with fish or steak. Dessert will be natural yogurt with honey, seeds and fruit, and a peppermint tea."
Try out Will's tasty super smoothie.

Jazmin's low-sugar snack

Dark chocolate, banana & rye loafJazmin 'Jazz' Carlin, 25, is competing in the pool at the Rio Olympics. The Welsh middle-distance swimmer, who trains at the National Training Centre in Bath, won three domestic titles at the 2016 British championships in Glasgow.
"I have to up at 6:30am. It's hard to eat a big breakfast so early, so I have an apple and a cereal bar before training. I then have porridge with honey or fresh fruit, and a yogurt.
"Lunch will vary, but I aim to get a balance of protein and carbs. I'm always hungry at the end of my training days, so I like to have a big dinner. One of my favourite recipes is a home-style chicken curry from BBC Good Food, made with plenty of ginger and lots of spices, which I serve with rice.
"I snack on lots of fresh fruit and make healthy bites for the week, like my dark chocolate & banana muffins which are free from refined flours or sugar."
Get your low-sugar snacking fix with this dark choc, banana & rye loaf.

Bianca's refuelling dinner

Classic spaghetti bologneseTaekwondo fighter Bianca Walkden, 24, from Liverpool is competing in the +67kg weight division in Rio. She won gold at the 2015 World Championships - only the second British woman to do so.
"I normally train three times a day - Taekwondo in the morning and afternoon. I have two boiled eggs and wholemeal toast for breakfast, and a large protein shake after my morning taekwondo. Lunch might be pasta with chicken, tomatoes and Parmesan. During the day, I snack on fruit - usually a banana or an apple. For dinner I make sure I get plenty of protein. My favourite meals are steak or spaghetti Bolognese. My family are Italian, so they taught me how to make it at a young age."

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Editor : M. Shamsur Rahman

Published by the Editor on behalf of Independent Publications Limited at Media Printers, 446/H, Tejgaon I/A, Dhaka-1215.
Editorial, News & Commercial Offices : Beximco Media Complex, 149-150 Tejgaon I/A, Dhaka-1208, Bangladesh. GPO Box No. 934, Dhaka-1000.

Editor : M. Shamsur Rahman
Published by the Editor on behalf of Independent Publications Limited at Media Printers, 446/H, Tejgaon I/A, Dhaka-1215.
Editorial, News & Commercial Offices : Beximco Media Complex, 149-150 Tejgaon I/A, Dhaka-1208, Bangladesh. GPO Box No. 934, Dhaka-1000.

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