Fitness and Nutrition: Tips for Eating like an Athlete

Derval O’Rourke
(Former professional athlete and Olympic gold, silver and bronze medal- winner in hurdles. She is also a best- selling author for her first cookery book, Food for the Fast Lane , published by Gill & Macmillan.)

The main difference in my eating since I’ve retired is that I eat less because I train less.

First and foremost, I believe food should be enjoyed. I don’t view it as a purely functional experience or as fuel. Cooking and eating is a really fun part of my life. I am conscious that what I eat plays a big role in how I feel, so I’m mindful that what I take in is healthy and balanced.

I think if I just viewed food as fuel, that would be a boring way to live. To get the most out of the calories I consume, I choose foods that are nutrient-dense. Rather than just counting calories, I look at the make-up of food and what benefits it will give me.”


Golden rules for breaking bad habits

1. Eat a good breakfast.

2. Graze on healthy snacks.

3. Consume plenty of protein, both plant- and animal-based.

4. Eat a recovery snack after training.

Ciara Beaujé (Nutritionist at the Irish Institute of Nutrition and Health)

For the general population, guidelines say that we need about 35-50g of protein. For example, two eggs or a fillet of fish or chicken equals 20g. A good rule of thumb is: 1g of protein per kg of body weight. If you’re 60kg body weight, then you should consume only about 60g of protein daily. If you’re a bodybuilder or athlete, you will need a bit more.

However, protein shakes alone are not the answer. They have a place for some people, especially on training days, but try to get what you need from your food first.

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