How this endurance athlete fuels his day

Endurance athlete Courtney Atkinson, 43, shares his day on a plate.

5.15am A takeaway skinny flat white before a 15-kilometre run.

7am An energy drink and 500ml of water with some electrolytes.

7.30am A smoothie with skim milk, water, banana and 30 grams of protein powder.

9am I snack on trail mix and chocolate, and have a couple of decaf black coffees.

12.30pm A large takeaway teriyaki chicken on rice.

1.30pm Another energy drink, 700ml of water and a peanut butter sandwich.

5.30pm Dinner at home is a burrito with a side of salad and rice. I also have water and a decaf coffee.

Dr Joanna McMillan says:

Top marks for … Getting plenty of protein and spreading it over the day; that helps with muscle recovery. Nuts, including peanut butter, are nutrient-dense, making these terrific snack options.

If you keep eating like this you’ll … Find you’re more tired at training towards the end of the week as you’re short on carbohydrates. After training, your body is primed to refuel. You’d also benefit from more antioxidant-rich fruits and vegies, as they help with recovery.

Why don’t you try … Adding oats and mixed frozen berries to your smoothie. At 9am make a proper breakfast, such as wholegrain toast with avocado and a mushroom and spinach omelette. Add stir-fried vegies to lunch and include a bowl of fruit salad with yoghurt.

Courtney is a Red Bull athlete. He is running in Ultra Trail Australia on October 27-30.

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