If you’re feeling inspired by the incredible performances from Team Ireland at the Paris 2024 Olympic Games, you’re not alone
Were you jumping out of your skin with excitement as Mona McSharry and Daniel Wiffen swam their way to Olympic medal glory? Did it compel you to want to achieve your own fitness goals?
If it did, that’s fantastic. However, before you retrieve your gym card from wherever it has been gathering dust, take a look in your fridge.
Training for the Olympics goes beyond the physical, it extends into the kitchen as well. There is no one size fits all approach as each athlete’s health, body composition, sleep patterns, appetite, diet history and food preferences must be considered.
World Champion rower and Irish Olympic gold medallist Paul O’Donovan has a tough training schedule which balances intense physical workouts with proper nutrition, regular naps and rowing. He revealed that his diet typically involved consuming two or three bowls of porridge daily, complemented with honey, peanut butter, and berries. Lunch varies, while dinners often feature chicken, steak, or bolognese. To maintain his iron levels, liver is also a staple in his diet and he makes sure to eat plenty of broccoli.
Hannah Duxbury, Head of Culinary at recipe box delivery service, HelloFresh Ireland says: “Maintaining a balanced diet is essential, whether or not you’re competing in the Olympics. By focusing on a well-rounded diet, you can get the essential nutrients needed for a healthy lifestyle.”
With this in mind, Hannah recommends that you consider incorporating these delicious foods into your diet for optimal energy:
Quinoa
Sick of rice? Quinoa is a great alternative – its plant-based protein makes it a sustained source of energy that will keep you fuller for longer. Substitute quinoa for rice in stir-fries, salads, or use it as a base for grain bowls. Its nutty flavour and fluffy texture make it perfect for a variety of dishes.
Sweet Potatoes
These nutrient-packed spuds not only fuel your body, they add a delicious twist to every meal. Roast sweet potatoes for a simple side dish, mash them for a comforting puree, or incorporate them into soups and stews. Their natural sweetness adds depth to your dishes.
Nuts and seeds
Be kind to yourself with the crunchy goodness of almonds, walnuts, chia seeds, and flaxseeds – a perfect blend of tasty flavours! Sprinkle mixed nuts and seeds over yoghurt and cereals for added crunch. Blend them into smoothies or use them as a topping for oatmeal. They can also be added to a range of savoury dishes including stir-fries, curries and pasta dishes, as well as in grain-based salads for a nutritious boost and added texture.
Salmon
Some people may not like fish but if you’re lucky enough to be a fan of it, it will do wonders for your health. Grill, bake, or pan-sear salmon fillets for a quick and nutritious main course. Flake cooked salmon into salads, wraps, or pasta dishes for a protein-packed energiser.
Oats
Incorporate the fibre-packed magic of oats into your diet for a sustained release of energy. Start your day with classic oatmeal and customise it with fruits and nuts. Blend oats into smoothies for added thickness or use them to create energy balls by mixing them with ingredients such as peanut butter, chia seeds, mashed dates and honey. Additionally, incorporate them into energy-packed muffins or pancakes.
Leafy Greens
Embrace the iron-rich goodness of spinach, kale, and Swiss chard – essential for oxygen transport which may help combat tiredness. Sauté leafy greens with garlic and olive oil as a simple side dish or add them to comforting soups and stews for added nutrition. Incorporate these nutrient-packed greens into smoothies for a green boost, or layer them in sandwiches and wraps for added freshness and crunch.
Click here for recipe inspiration incorporating all of these foods.
