For a happier, healthier you join My Health & Wellbeing for unlimited free access.

Get Started

January issue on sale now


Are you a wellness warrior?

Vote today
Get 3 issues for £9.99*

Get 3 issues for £9.99*

Claim yours

This Is How An Olympian Fuels Up

1 MIN READ • 22nd January 2022
Health and Wellbeing by Health and Wellbeing

British Olympic cyclist and gold medallist Joanna Rowsell-Shand reveals her nutritional secrets

Joanna’s daily meals:

Breakfast: Porridge with fresh fruit, honey and Greek yoghurt

When she’s on the bike: Energy gels and homemade energy balls

After training: Carbs and protein recovery shake

Lunch: Jacket potato with chilli con carne and cottage cheese

During her afternoon training session: Energy gels and homemade energy balls

After she’s finished her training: High protein yoghurt and a banana

Dinner: Chicken and mushroom risotto

Pudding: Two pieces of dark chocolate

Supper: A pint of milk

Joanna’s nutritional advice

“Start the day with a good breakfast including carbohydrates, protein and fruit. I like porridge with honey, fresh fruit and Greek yogurt for added protein. This is a good source of slow releasing carbohydrates ahead of a bike ride. On the bike, keep hydrated, ideally with an electrolyte drink, and make sure you eat every hour – something like a banana or energy bar. After training, I always have a recovery shake or a pint of milk and a banana to provide protein and carbs to help my muscles refuel and rebuild. Throughout the day, I eat balanced meals but I never ban myself from things like chocolate – I think little treats are good along the way.”

Check out our December issue for more advice from Joanna

Show your inbox some love

Get a weekly digest of Health & Wellbeing emailed direct to you.

Next up

We’ve Got A Gut Feeling About This Juice

2 MIN READ • BY Daniella Gray

We're using cookies!

This website and carefully selected third parties use cookies on this site to improve performance, for analytics and for advertising. By browsing this site you are agreeing to this. For more information see our privacy and cookie policy.

Access everything, free!

Unlock the website for exclusive member-only content – all free, all the time. What are you waiting for? Join My Health & Wellbeing today!

Join the club today
Already a member? Log in to not see this again
Join My H&W