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

Get Started

November issue on sale now

Subscribe

Are you a wellness warrior?

Vote today
FREE* Mega exclusive Dr. Organic Bundle

FREE* Mega exclusive Dr. Organic Bundle

Claim yours

This Is How An Olympian Fuels Up

1 MIN READ • 29th November 2022

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

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