MY WEEK ON A PLATE

Olympian Mad­die Hinch

Women's Health (UK) - - CONTENTS -

MON 7.30am

Choco­late pro­tein overnight oats and a latte

11am

Plain yo­ghurt with ba­nana and honey

1pm

Chicken and av­o­cado wrap

7pm

Fish curry with rice and naan

8.30pm

De­caf tea and an oat bis­cuit A nor­mal day starts at 7am. I give my­self a cou­ple of hours to get ready, other­wise I ar­rive at my 9am train­ing ses­sion grumpy and get less out of it. Plus, I need time for my food to di­gest prop­erly.

TUE 7.30am

Choco­late pro­tein overnight oats and a latte

11am

Bil­tong and a pro­tein shake

1pm

Grilled chicken with mixed veg and pota­toes

3.30pm

Rice cakes with ba­nana and peanut but­ter

7pm

Lasagne As a goal­keeper, I have to make ex­plo­sive move­ments, and weight train­ing helps me build the strength I need. But I halve my gym ses­sions to twice a week in the lead-up to a tour­na­ment to avoid in­jury.

WED 7.30am

Choco­late pro­tein overnight oats and a latte

11am

Peanut but­ter and jam bagel

1pm

Scram­bled egg, smoked salmon and spinach on toast

3pm 7pm

Berry smoothie

Stir-fry with turkey and veg Our na­tional squad has a full­time nutritionist. We dis­cuss the right nu­tri­tion to help me be­come the best player pos­si­ble. I prep food for the week, other­wise I end up reach­ing for un­healthy quick fixes.

THU 7.30am

Choco­late pro­tein overnight oats and a latte

11am

Hand­ful of nuts

1pm

Chicken, av­o­cado and hal­loumi wrap

3pm

Ba­nana and a Red Bull

7pm

Teriyaki salmon, rice and veg, then gra­nola To­day, I had a prac­tice game. I find that hav­ing a caf­feinated drink be­fore­hand gives me the alert­ness I need to play well. There’s been lots of pres­sure on us since Rio, which I like as it means peo­ple care.

FRI 7.30am

Choco­late pro­tein overnight oats and a latte

11am 1pm

Pro­tein shake

Av­o­cado on toast and two poached eggs

3pm

Bagel with jam and a glass of milk

7.30pm

Bar­be­cued meats and sweet potato Ev­ery day, I note how I’m feel­ing on an app. This helps our coach­ing team adapt our train­ing and nu­tri­tion to help us con­stantly feel our best. They even know when we’re on our pe­ri­ods.

SAT 8am

Fluffy Amer­i­can-style pan­cakes with fresh fruit

1pm

Two poached eggs and smoked salmon on whole­meal toast, topped with hol­landaise sauce

7pm

Steak with sweet potato fries, fol­lowed by nat­u­ral frozen yo­ghurt To­day was my day off. I’ll squeeze in see­ing friends when I can – I’ve learnt over the years that it’s im­por­tant to re­lax. But I rarely drink. For me, it’s not com­pat­i­ble with be­ing a full-time athlete.

SUN 7.30am

Choco­late pro­tein overnight oats and a latte

10am

Toasted malt loaf with but­ter, a ba­nana and a Red Bull

1pm

Fish skew­ers, mixed veg and chicken jam­bal­aya

7pm

Chicken Sin­ga­pore noo­dles We com­pete on Sun­days, so I try to get eight to 10 hours’ sleep the night be­fore so I feel my best. In July, we’ll com­pete in the hockey World Cup. Hope­fully, all the hard work will pay off. I’m very ex­cited.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.