Climb­ing the big­gest war me­mo­rial in Bri­tain

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There’s room to im­prove here. For a veg­e­tar­ian, Tom’s diet seems to be lack­ing in veg­eta­bles. It’s typ­i­cal of the is­sues that I see th­ese days: lots of peo­ple are go­ing veggie or ve­gan, but they go un­healthy veggie or ve­gan, and eat a lot of highly pro­cessed food. I en­cour­age peo­ple to eat a rain­bow; dif­fer­ent coloured veg­eta­bles have dif­fer­ent health prop­er­ties.

The party on Satur­day seems to have thrown a few things off course. I get that he’s in his 20s, but I won­der if he could drink slightly less. Drink­ing reg­u­larly means his sleep quality won’t be good, which changes the hor­mones in his body. I think he is get­ting away with it right now be­cause he is so ac­tive and young. But in five years or so, he’ll find that he just can’t.


It’s re­ally im­por­tant that Tom gets enough calo­ries and nu­tri­ents dur­ing the day to fuel his train­ing and re­cov­ery.

I would rec­om­mend in­creas­ing the amount of car­bo­hy­drates in his diet, par­tic­u­larly around his work­outs. On the days where he is on the go and does not have time for a full meal, he could add a ba­nana and some peanut but­ter to his pro­tein shake.

His diet is quite heavy in meat al­ter­na­tives and pro­cessed foods – he could swap some of the meat sub­sti­tutes in favour of pro­tein from pulses, legumes and grains.

Well-planned veg­e­tar­ian and ve­gan di­ets can be in­cred­i­bly nu­tri­tious and healthy be­cause they tend to be lower in sat­u­rated fat, higher in fi­bre, and con­tain greater amounts of fruit and veg­eta­bles.

I’d sug­gest Tom take a vi­ta­min B12 sup­ple­ment to pre­vent de­fi­ciency and in­cor­po­rate some plant sources of omega-3, such as flaxseeds, chia seeds or wal­nuts.

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