Pump out loud music? While she doesn’t like to count calories, the footballer reveals that she makes sure she’s supplementing her intensive workouts with plenty of healthy grub and explained that a healthy diet is essential to keeping injury free, lean and athletic – along with getting a good night’s kip. What should you eat after your workout? Thought they didn’t quite break through to the Euro 2017 finals last night, the England women’s football team – aka The Lionesses – gave the the Netherlands a run a for their money last night in Euro 2017 semi-finals. Championed by Sumo Salad with its #ThisIsHowIFlex campaign, it’s all about cutting back on meat rather than cutting out; adding more vegies to your plate; mixing things up with plant-based as well as animal proteins. Roll also offered a breakfast tip — instead of eating cereal, try cold quinoa. It takes real dedication to stick to a diet like Carney’s. In short, being flexitarian comes down to variety, balance and what feels right for your body. In the fitness world, what you eat has an immediate and direct impact on your success and day to day training, making it a top priority for athletes. Many athletes consume cherry juice as another way to lower exercise-based muscle damage, which can help reduce soreness. You can have it as a jacket potato, with salad, you could have it with a main meal, you can roast it – it’s just something that is so easy. Katarina Johnson-Thompson has collaborated with BRITA to create the Switch7 workout to promote the new BRITA fill&go Active. Most of the time, I get around 60-80g fat, 320-350g carbohydrates and 180-200g protein. According to perinatal yoga teacher Rehana Jawadwala, exercise is crucial for a healthy pregnancy and birth. You can take eggs, fruits, oatmeal. Thin pizza is a waste of time, I need to dip it into tomato sauce.’, Danielle Hazell was speaking during the launch of the Kia Super League, starting August 10. ‘Think about what you are doing it for – what is the goal? Training done ✈️ off to Denmark !! Protein doesn’t provide a lot of fuel for … Here is a simple diet plan menu for athletes, you can add or delete any meal you want per your requirement: #1.For breakfast take lots of carbohydrate and protein as a meal. But what does the footballing champ eat for brekkie? My training partner Nana Djinou (France’s equivalent to Johnson-Thompson) and I compete in the same event and undertake the same training but we are completely different athletes – I prefer the speed and power sessions but I don’t think she’d agree with me on that.’, Johnson-Thompson always starts her day with a smoothie, When it comes to training, Johnson-Thompson’s motto is to keep it varied (try her Switch7 workout for bored fitness people) and to have a little self-belief. What I Eat In A Day – Lucy Mapp Triathlete Have you ever wondered what it takes to be a competitive athlete? I’m moving better and haven’t had as many injuries this year – it’s really starting to pay off.’, Danielle Hazell and the women’s England team won the 2017 World Cup. I prep meals on the weekends so I always have food ready for the week. So what else does the gold medalist munch on throughout the day? On a training day, I consume around 3400 kcal, while on a non-training day I stick to around 2400 kcal. It might sound plain but it’s a real protein punch – important if you’re working your muscles on a football pitch all day. Carney is a big name in women’s sport. So, plenty of colourful vegies and vegan protein (tofu or beans; I love black beans and lentils) with baby spinach, salad, coriander and other fresh herbs. But recently Hazell’s recently made adjustments to what she eats and has reaped the benefits on the field. ‘Breakfast is usually a shake. This means eating more than 40 calories per kilogram of bodyweight per day, or 20 calories per pound. Other meals I love? Johnson-Thompson outlined an average day of well-balanced eating, but that doesn’t mean she doesn’t reach for something sweet and greasy every now and then. First thing: I wake up, and start my morning with either a coffee or warm water with lemon. Or, I love making a marinade with soy sauce, garlic and ginger and a bit of honey which I marinate with roasted vegetables or meat, it tastes amazing with lamb. It’s just a funny texture.’ So what healthy (and less healthy) foods does this England cricketer like to eat day-to-day? For athletes, this num… ‘My go-to is always something involving chicken – If I had people over I might cook them a good healthy roast with chicken, vegetables and sweet potato. Come evening, it’s time to eat chicken again. Bran cereal - Jessica Ennis. Snack: A mix of berries, apple or banana depending on the day. I think you have an idea about what do athletes eat for breakfast. So why would you give your body the bad energy?’, I can’t eat much breakfast before a race because I get so nervous, Her favourite foods include avocados, sweet potatoes and paprika. Going on to win a further gold in London AND set the World Record in the 400m freestyle race, it’s safe to say Ellie Simmonds is one hell of a woman. That's why Healthista have functionality-tested the best leggings to see which ones pass the squat test, Your Lockdown 2.0 workout routine sorted. But definitely not every day, not even every week.’. ‘I love going out for breakfast and having pancakes. The previous school of thought: In order to get big and strong, you need to eat meat, and lots of it. The multi-medallist and holder of the British long jump and high jump record admits that while she’s a good all-rounder, she definitely springs herself into certain disciplines more easily than others. ‘In the middle of the day, I normally have a piece of chicken or salmon with rice and salad.’ Chicken features as a heavy favourite when she’s cooking for other people. It’s nice to do that with food. A post shared by Katarina Johnson-Thompson (@johnsonthompson) on Jan 6, 2017 at 12:15pm PST. Dinner: Something like rice, tofu and veg, a stir-fry or bake. 800m Athlete and Scottish National Champion, Philippa Millage, tells us how she fuels her body for her busy training schedule. We took a look at what Camille Leblanc-Bazinet, Katrin Davidsdottir, Christian Lucero, Carly Fuhrer and Cole Sager eat in a day around their three to five-hour daily training sessions. To balance out that healthiness throughout the week, Hazell makes sure she has something to look forward to on the weekend. Poor eating habits will eventually lead to poor performance. My training days are almost exactly the … But he would eat light during the day in order to digest quickly and have enough energy for training. Strength training varies from traditional weight lifting to obstacle practice in my gym. What Olympic Athletes Are Eating To Prep For The Winter Games. ‘On the days when I give myself bad food I feel awful in the water so if I can give myself really good food then I feel better and am happier with myself. The first thing that starts this legendary Paralympian’s day? This is a BIG time for women’s sports. Lunch: I’ve just started using the service Soulara, which delivers vegan meals, so for lunch I enjoy anything from raw pad Thai to minestrone soup. I have them with spinach, tomatoes and mushrooms. That said, most of what elite athletes eat and do is very similar to what we all should be doing for general health. Yum. By eating a variety of real, plant-based and healthy foods you will eat a nutrient-dense diet rich in all the protein you need and more. This is served with a tahini dressing – mix hot water with tahini, lemon/lime, dried herbs, spices like smoked paprika, pepper corns and nutritional yeast flakes. Sometimes I might eat more chicken or fish with vegetables. Thanks for photo @wearethecp @_rosscooke_ @england #lionesses, A post shared by Karen Carney (@kazcarney) on Jun 29, 2017 at 8:11am PDT. After every game at Chelsea, I do have a nice thin stone based pizza though.’, Not your average 30th birthday…. Lunch: Usually leftovers, or homemade sushi – brown or black rice, filled with cooked sweet potato, cucumber, capsicum and avocado. If you’re all over #meatfreemonday, you’re not alone – 44 per cent of Aussies skip the stuff at least once a week. I fuel myself for these with things like banana sandwiches, plenty of water, coffee, pre-workout supplement, coconut water, salt tablets and Clif energy bars.". Hazell is a lady that likes to snack – but from protein bars to yoghurt pots, she keeps them filling and fuelling. I use Whole Earth, I always get the good stuff. Eggs, eggs and more eggs – could they be the key to all of these sports’ stars success? And I like it — it’s an opportunity to explain that you can eat 100% plant-based and really, really healthily … without spending your life in the kitchen or subsisting on trail mix and … … ‘Although I train for seven events, there are definitely some sessions that I look forward to. When it comes to veg I love roasted beetroot, leeks, asparagus or sweet potato – I really love sweet potato… and then dessert would be more yoghurt (I just get Sainsbury’s own brand of plain yoghurt) or a hot chocolate.’, A post shared by Eleanor Simmonds (@elliesimmonds) on Mar 23, 2014 at 1:51pm PDT, Foodie that she is, Simmonds doesn’t shy away from giving herself a treat on the weekend. Nuts are great too – I love peanut butter. 6 food guidelines Years ago, I competed in a fitness competition and was amazed to see the transformation you can make in just 12 weeks when … Snacks: Fruit or vegetable sticks with oil-free hummus. What do you eat during a typical day? He doesn’t follow a recipe; as long as it’s packed with dark leafy greens and “lots of berries”; he’s made them for long enough that he knows what’s good. On those days, I’ll usually just have a bowl of cereal. In general, you need to replace the number of calories you burn each day. We spoke to footballer Karen Carney and three other incredible sportswomen to find out what an athlete eats in a day. I try to keep my week pretty good and then on Saturday I am a bit partial to a bit of a pizza. Healthista spoke to four female athletes who have smashed it in their sports about what they eat each day to stay at the top of their games. Today I’m sharing what I typically eat in a day and this post is also in collaboration with Zella at Nordstrom, so you’ll get a double dose of fitness and fashion in this one! Today I’m sharing what I typically eat in a day and this post is also in collaboration with Zella at Nordstrom, so you’ll get a double dose of fitness and fashion in this one! I add frozen fruits, whey protein and some oats into Nutri-bullet and drink that – it’s such a good start to the day.’ Smoothies packed with protein and oats are a great way to fill yourself up until lunchtime. Ahead of an endurance race, I bolster my routine with several extended boot camps – between five and 10 hours. Much like her fellow athletes, the super-fast sprinter keeps her snacks healthy throughout the day but explained that for her, drinking plenty of water is much more important. Simmonds is another athlete getting a little over-egg-cited about one particular type of food (sorry, not sorry). I don’t deny myself those kinds of foods but I just try to make sure that isn’t too often.’  And of course, when it comes to her birthday, like Carney, the 23-year-old will happily indulge in a big creamy cake come birthday time – and has the Instagram pic to prove it. ‘I sound like I eat chicken all the time but I eat steak as well – I do really like my meat. Breakfast: Oat groats or buckwheat cooked in coconut water with fruit (berries and banana or pear/papaya/passion fruit) and coconut yogurt. Every person’s needs are different. Snack: Fruit or crackers with dip, avocado or tomato and basil. Admitting herself a big fan of both Deliciously Ella and The Body Coach she revealed ‘I try to do one new recipe a week when I’m at home just to try new things out…’ Simmonds explained that her diet is crucial to giving her body the right energy. Get Enough Protein, But Not Too Much. Little did the world know she’d be the youngest medallist of the competition – winning two golds for Britain. I’ve always been vegan, and have regular blood tests to check my iron, B12 levels, and so on – I’ve never had any problems with those or getting enough protein from plant sources alone.”. The athlete revealed that a green smoothie is a must to start the day. The Olympics have left us in total, jaw-on-the-floor awe more than once, and the winter games, what with the frigid temperatures, snowy courses … ‘I eat anything I like but in moderation’ reveals Katarina Johnson-Thompson. Visit www.vitality.co.uk for more information. 4 meetings, 1 pitch session, 1 gym session, cryotherapy, Physio, coffee run, food, team quiz … but wouldn’t change it for the world #chasinggold #amazingteam #lionesses, A post shared by Karen Carney (@kazcarney) on Aug 1, 2017 at 2:02pm PDT, Official sponsors of the England women’s football team, Vauxhall Motors are uniting the nation to #GetIN this summer and make some noise for the team. Outside of the pool, my aim is to become a primary school teacher – when I retire from swimming, I’d love to do that.’, Paralympian gold medallist, Ellie Simmonds is a bit of a whizz in the kitchen, But it’s not just pool time and dreams of the future that gets the swimmer excited – she’s a real foodie too. Just scrambled eggs on their own with nothing else,’ she revealed. These will keep you energetic and active for the long day. A proper British brew. (He’s even written a $200 cookbook…really.) Of course, the die-hard food of all athletes had to come up at some point in the day – lean and high in protein, chicken plays a crucial part in giving the heptathlete the energy she needs for all of those speed and power sessions she loves. ‘At lunch time the food’s all put on for us there so we’ll have chicken or fish and lots of vegetables or salad – I always have a really big lunch after training,’ (we wish we had someone rustling things up for us when we got home from the gym). As you can see from the foods mentioned, athletes benefit most from foods high in protein, vitamins and fiber to enhance their performance. We spoke exclusively to the sports star about the foods that fuel her intensive training regime. ‘I always have sweet potato in my cupboard, you can rustle them up with anything. When you need a little motivation? The amount of food you need depends on your age, height, weight, and sport or activity level. I’m talking ham, tomato, mushroom, and a sprinkle of cheese – not too much though.’ While she enjoys spending time cooking when she gets the chance, Durham-born Hazell doesn’t rate her skills in the kitchen. Rice noodle salad, soup, curries, wraps and stews. Speaking to Healthista she said, ‘Long-term in the pool I’d love to go to Europeans [Aquatic Championships] next year and then the worlds and then to go to Tokyo 2020 [Olympics] would be incredible. I sound like I eat chicken all the time but I eat steak as well – I do really like my meat. Garlic. It’s really important to get the right balance of food. Poor eating habits will eventually lead to poor performance. You may be one of those athletes who can’t even look at a smoothie, salad, or pizza after your wrap up your workout, but one of the best ways to promote muscle recovery and replenish your glycogen stores is to refuel – at least with a little something – within 30 minutes of … For fat burning, calorie torching, full body workouts - look no further than Healthista's 30-day home-workout challenge, How do the dancers on Strictly Come Dancing look that good? There’s a person with a bad diet inside of me but I just choose not to let it come out. I’ve also always got strawberries or spinach in. Eating every three hours is a vital part of maintaining energy, helping the body recover and maximizing performance. Nutritionist Rick Hay has collaborated with Healthista to create a 30-day smoothie challenge – get the recipes here. Professional basketball players should consume healthy carbohydrates throughout the day to maintain energy levels. But drinking water is also so important, a lot of the time you may think you’re hungry when your body is really asking for water.’, there are times when I choose to eat an ice-cream or a pizza. When we asked her for a nugget of wisdom she told us, ‘Know you can do it and believe in yourself. Intrigued and after some inspiration? ‘Dinner is normally chicken breast with rice and vegetables. Maybe a protein bar or protein shake depending on what I’ve done.’ Then in the afternoon, it’s time for another snack. Meat-free Monday, here we come. I’m constantly eating!’ These days, Carney has upped her intake, ‘I needed to get the calories and build muscle so I eat a lot of protein now and drink a lot of it too.’. Despite their loss last night, England women’s football made a noble effort in the Euro 2017 semi-finals last night. Brady also doesn’t eat tomatoes, mushrooms, flour, or sugar in any form-even fruit! Usually, I have a bit of spinach, bits of roasted veg, pumpkin seeds and a few plum tomatoes in there.’, I love going out for breakfast and having pancakes, ‘Dinner is a piece of meat with roasted veg, easy and simple. ‘Normally I wake up and have a cup of tea, I can’t start my day without a cup of tea and then for my breakfast I have Weetabix with some fruit and yoghurt.’ But when it comes to race day, it’s a different story, ‘I can’t eat much breakfast before a race because I get so nervous. ‘I don’t like to count them, I just eat well to ensure I’m properly fuelled for the day’s activities.’. There’s no ditching of carbs for this athlete – and is it any wonder when she’s living cheek by jowl with all those lovely French baguettes? Which is exactly why … As you can see from the foods mentioned, athletes benefit most from foods high in protein, vitamins and fiber to enhance … If you are exercising on a particular day… English football supporters can still take pride in the national team for the first time in a long while as the ladies definitively one-up the men (who don’t currently make it into the FIFA world top ten rankings #justsaying). Her midday munch of choice? CrossFit workouts are intense, and CrossFit athletes training for competition can work out for three or more hours a day, so they obviously need the proper fuel. August 1, 2017 by Jenny Sugar. It’s like having a car, if it was petrol and you gave it diesel, it wouldn’t run. These will keep you energetic and active for the long day. The sports nutrition expert says: “Dancers, both males and females, must maintain a balanced diet and eat a wide variety of foods in order to sustain limber and injury-free bodies.Dancers at NBS exert a lot of energy and are offered a large variety of healthy meals, loaded with proteins and complex carbs, as well as snacks throughout the day … Monique Hendy, 24, endurance obstacle athlete, “Prep for obstacle races includes strength, endurance and mobility training. ‘I’m not too adventurous. It’s a serious part of my week… I don’t mind going to a nice Italian restaurant but I don’t like the pizza being too thin, I want the full benefit of the crust. Carney says her diet is crucial to keeping her injury free, lean and athletic, ‘I’ve been injured whilst playing in the past and that’s taught me I need to eat more and eat right in order to build up a bit more muscle and resilience. The foundation of what elite athletes eat and do is similar to the foundation of good general health, with just a few differences added in. ‘I’ve tried my best to like avocado. ‘I try to eat healthily but there are times when I choose to eat an ice-cream or a pizza. I think I was probably a bit flippant in the past and I didn’t really understand how to get the best out of my diet… changing my diet has definitely impacted my performance. Here is a simple diet plan menu for athletes, you can add or delete any meal you want per your requirement: #1.For breakfast take lots of carbohydrate and protein as a meal. Her diet is strict and protein heavy (and if we’re honest, a little boring). Keep this in mind and if you really want to succeed, you will find the motivation.’. Ballerinas eat carbs. Meanwhile, Australia’s the fastest growing vegan market in the world (in 2016, we even Googled ‘vegan’ more than anywhere else). Team GB Age Group triathlete Lucy Mapp talks us through a typical day of training and eating to show the dedication and time-management it takes to be an amateur athlete juggling work with sport. For snacks throughout the day, he would eat mangoes, pineapple, and apples. Seems like an obvious thing to say, but don’t let … ‘I’ll have a bit of yoghurt – I’ll just add berries to a plain yoghurt and make my own and then maybe I’ll have a bit of fruit.’ If it’s a protein bar that Hazell is reaching for, it’s usually a white chocolate Grenade, ‘They taste that good that I’m starting to think they’re not good for me.’. ‘I am a bit of a bandit for a cheat meal. But now, tons of vegan and plant-based athletes are proving everyone wrong. ‘I’m dying to have pie and chips, fish and chips, pizza and puddings all the time. But, in this blog, we get a little look into one day’s menu for a few #TeamWAG members that are full-time CrossFit athletes. It would probably be American style pancakes with maple syrup and bacon. This chilled-out attitude is typical of the northern 29-year-old and used to translate to her approach to dieting too. Calories are kept as low as 1,200 per day … Between 2012 and 2016, the number of us who reported eating mostly or completely vegetarian diets rose from 1.7 million to almost 2.1 million, according to Roy Morgan Research. First thing: I start with 1/4 cup kombucha, and sometimes a freshly squeezed orange, tangelo, lemon or mandarin juice. Stock up on single ingredient foods the next time you are at the grocery store, and work on cutting out anything artificial from your pantry. Sweet potato and mushrooms are by far my favourite foods. Two vegan athletes share the plant-based menus that fuel their fitness. They’re a great snack option. And with a heavy regimen of burning it all off in a hot stadium in the south of France – training in not just one or two but seven different events, it’s easy to see how she has that attitude. ‘I’d normally have a snack before training which is usually an apple or a piece of fruit. The vegetarian market is booming, and we’re not missing out. Lucky for Carney, there’s a team of nutritionists and cooks at hand to make sure the England players are eating the right types of food – there’s no temptation to lunch on chips when there’s a healthy spread laid out. When it comes to snacking, the Solihull native keeps it simple. I wouldn’t say I’m a good cook but I try my best, ‘I like to have a cup of tea and watch the world go by,’ revealed Hazell. Learn the rallying rants and chants for the team, shout them and support them at www.vauxhallfootball.co.uk, In 2008 a 13-year-old Ellie Simmonds took the pool in the Beijing Summer Paralympics. Calories measure the energy you get from food. ‘I sit on the balcony and  take the surroundings in. A study from 1989 compared a diet of either the standard 3 meals a day to an identical 17-snack per day diet and found that those eating 17 times per day (which is insane and on the far end of the extreme frequency scale) showed reduced fasting total cholesterol, reduced LDL (the bad stuff), and reduced insulin concentrations. Check out this athlete meal plan formulated ... A popular guideline is to drink half your body weight in ounces of water per day. With more than a few women in the England football team aged over 30, it got us thinking: whatever these women are eating to stay in shape, we want a lorry full. ‘To keep me going I snack on fruit, nuts and cereal bars throughout the day.’ If the thought of snacking on plain old fruit and nuts all day bores you, check out this list of the best raw healthy snacks that you can pick up out and about – here. Healthista spoke to Kelsey Darragh who has a few tips on how people can help manage their mental health, Squat proof leggings are an essential gym kit item every woman needs. Much like the team here at Healthista, Johnson-Thompson starts her day with a nutritious morning smoothie. Top sport nutritionist Renee McGregor explains how to work the food groups to improve your running performance, Is exercise and pregnancy a good mix? In the past, I didn’t care about my diet very much but I was probably too light and skinny… I was injured because I wasn’t eating enough. I fry my mushrooms, tomatoes and spinach altogether, just whack them all in a pan.’ When opting for a salad, it’s all about keeping things simple.’I dress it with a bit of oil or balsamic vinegar, I just keep it natural or add a sprinkle of sunflower seeds or nuts. Snack (I always thought snacks were bad, but hey… it turns out they are actually an important part of an athletes day): Eat natural chocolate … Meanwhile, Australia’s the fastest growing vegan market in the world (in 2016, we even Googled ‘vegan’ more than anywhere else). What 7 Elite Vegan and Vegetarian Athletes Eat to Get (and Stay) Ultra-jacked ... (that’s him above)—yet who eat totally animal-free. Typically I’ll have some meat with some sweet potato – I like it as a jacket potato or sometimes just in the oven made into nice wedges.’ Over the past year, Hazell has learned to stay away from bread and admits that she tries to avoid having pudding. Your brain may tell you to stop and that you can’t go on but you can keep going – find that extra push within yourself and you’ll be really grateful afterwards.’, drinking water is also so important, a lot of the time you may think you’re hungry when your body is really asking for water, For most of us, there isn’t the calling of the Olympics and World Championships to push us out of bed in the morning but the Liverpudlian-born athlete says there is something driving everyone. This is a BIG time for women’s sports. However, the one part of the process that many fail to recognize is the relation between healthy eating … A day of eating … I only have a little bit of gravy – back in the day I might have piled it on.’, Hazell is a fan of a roast – her go-to meal when cooking for family and friends. Breakfast: Toast with avocado, mushroom and wilted greens, plus a soy flat white if I haven’t had one already that morning. He claimed that during the cold, multi-day hikes he would eat a stick … ‘It depends on what I’m doing in the day but I try and gym in the morning and if I’ve done that I tend to have a bit of a snack mid morning. How can a British champion start her day right without a cuppa? Use 1 cup of flour, a pinch of salt, 1 tsp baking powder, 1 tbs sugar, 1 cup soy milk, 2 tbs coconut oil and 1 tbs organic beetroot powder. Whole Earth peanut butter with seeds tastes AMAZING and is available from Healthista here. Dessert: Treats such as vegan chocolate, coconut ice cream and custard. ‘For lunch, I’ll usually have a couple of slices of toast with some eggs and avocados. As an Ambassador for health and life insurer Vitality, Ellie Simmonds uses her passion for healthy living to inspire people to be active and make positive changes to their lifestyle. My favourite snack would be banana smothered in crunchy peanut butter.– that is just amazing.’. ‘When I’m at Chelsea I usually have eggs and a yoghurt for breakfast. Odds are good that heart disease is what’ll kill you. I know it’s really healthy but I just don’t get it. I aim for a 5-10km run each week, with a 20km road or trail run once a fortnight. What’s really important to me is the amount of protein I eat though; I am not too stuck on reaching specific amounts for the other macronutrients.