THE EXPERT

● THE VERDICT Saskia’s regular meal pattern is great for replacing depleted glycogen stores after workouts, as well as weight maintenance. I’d recommend that she add more carbs – such as pitta bread or grains – into her salads. Chocolate milk is a great drink for training; the extra protein will ensure that enough amino acids are supplied to her muscles to aid growth and repair. The bagels, nuts, seeds, muesli and six or seven portions of fruit and veg indicate that Saskia is getting enough fibre. What’s more, fruit and vegetables are also great sources of antioxidants, essential for tackling inflammatory free radicals produced during intense workouts and aiding fast recovery. Irondeficiency anaemia can be common among athletes, so it’s great to see good iron sources in Saskia’s diet, such as dried fruit, spinach and eggs. To further optimise iron intake, she might want to incorporate more pulses, such as lentils.