THE VERDICT
Natasha has a healthy diet that’s high in protein and low in fat. She eats regular meals and minimises highly processed foods to keep to an optimal weight for skating. She also recognises the need to refuel after training. While I understand why she goes for chicken every day, this can be rather limiting in terms of vitamins and minerals, especially iron, vitamin D, selenium and omega-3s, which are found in higher amounts in red meats and oily
fish. Perhaps she can ring the changes with some lean pork cutlets, chilli con carne, or a beef stir-fry, which are all quick to prepare and cook. If she isn’t a fan of oily fish, it would be well worth taking a fish-oil supplement – muscle recovery and replenishing energy systems increases the body’s requirements for omega-3 fatty acids (as well as B vitamins and iron). Fish oils are also anti-inflammatory, which helps support tired, sore muscles. Enjoying a morning glass of pure orange juice with breakfast will help with iron absorption, too, as well as adding another portion of fruit to her five-a-day.