MY WEEK ON A PLATE
Olympian Maddie Hinch
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.