THE EXPERT

● THE VERDICT Katie follows a healthy vegetarian diet, featuring plenty of fruit and veg, as well as starchy carbs to provide fibre and fuel training sessions, and plant-based protein to support muscle growth and repair. Occasionally, her meals lack adequate protein, so I’d recommend she includes more things like eggs, cheese, beans, tofu, nuts or lentils. Other simple protein-boosting swaps include switching from oat and almond milk to soya or cow’s milk, swapping regular yoghurt for Greek yoghurt, and adding nut butter to her jam on toast. In addition to the reduced absorption of iron from plant-based sources, highaltitude training can also impact iron status, so Katie should consume more iron-rich foods – such as dried fruit, leafy green vegetables, tofu and nuts. Energy drinks contain caffeine, which has been shown to enhance sporting performance, and some carbs to fuel training. On heavier training days, teaming this with some nuts, yoghurt, fruit or a cereal bar will help to sustain energy levels. Additionally, a daily vitamin D supplement of at least 10mcg is recommended due to limited sun exposure in winter sports. Katie should ensure any supplements taken are approved by Informed-sport, which certifies sports nutrition products.