How to balance carbs and protein with exercise, according to a dietitian

Alexandra Eala is the highest-ranked Filipino tennis player in WTA Tour history. The 20-year-old shares her day on a plate.

6.45am I drink half a litre of water before a breakfast of oatmeal with banana, a small yoghurt, a glass of orange juice and a matcha latte. I do my best to keep my sleep schedule on track and train to keep my body in rhythm.

8am A Gatorade during a two-hour on-court training session that includes footwork and baseline drills.

11.15am A protein shake and a handful of almonds before a one-hour strength and mobility gym session.

1pm Grilled chicken, pasta with pesto sauce, mixed vegetables, a bottle of water and a cold tea.

3pm Another bottle of water and more Gatorade during afternoon match play.

7.30pm Salmon with soy sauce, sweet potato, green salad, fruit and sparkling water.

9.30pm I have a chamomile tea before my recovery routine and stretching.

Dr Joanna McMillan says:

Top marks for… A gold-standard hydration routine and smart timing with food across a very demanding day. Regular carbs around training sessions and protein afterwards are the best ways to support performance and recovery.

If you keep eating like this you’ll… Stay well fuelled for training, but may quietly develop low iron and calcium over time. These are common pressure points for young female athletes and central to the triad of low energy, menstrual dysfunction and low bone density. This can affect endurance, recovery and long-term health if left unchecked.

Why don’t you try… Including red meat three or four times a week, or seafood such as oysters and mussels, and choosing brown poultry meat more often, all of which will lift your iron and zinc levels. A homemade shake with milk and Greek yoghurt would boost both protein and calcium, supporting muscle repair and bone strength.

Alexandra Eala is a Marriott Bonvoy ambassador.

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