THE VERDICT

Kirsty’s diet includes a variety of high-quality sources of protein, such as salmon, Greek yoghurt, eggs, chicken and beef, and she’s eating a good variety of fruit and veg. That said, her diet appears to be a little low in calories, with small amounts of carbs and fat. Considering Kirsty is a busy mum and maintains a high level of fitness, it’s important that she fuels adequately. More carbs – such as potatoes, rice or bread – would be a wise addition to any pre and postexercise meals or snacks. A fruit and vegetable smoothie would be an easy way to increase carb intake if she’s short on time. Following training, Kirsty should aim to hit the ‘three Rs’ of recovery: refuel with carbs, repair with protein and rehydrate with fluids and salts. This could be as simple as adding milk and fruit to protein shakes or having one of her existing balanced meals – such as chicken noodle stir-fry – alongside some fluids.

For bone health, I would also recommend Kirsty take a 10mcg vitamin D supplement and include more calcium-rich foods, such as yoghurt, cheese, milk (either dairy or fortified plant-based options), green leafy vegetables, fish with edible bones (sardines and the like) or fortified bread and cereals.