We asked Jess Learmonth to share her nutrition tips with us, along with some easy breakfast recipes and an insight into what a world-class triathlete eats during training.
| Time | Activity | Food |
|---|---|---|
| 6.45am | Swimming (2 hours) | I don't have any food before swimming, just a coffee on the way |
| 9.00am | Breakfast (at the pool café) | 3 Egg Omelette Ham & onion with a decaf coffee |
| 9.30am | Gym (1 hour) | |
| 10.30am | Snack | Protein shake and energy bar on the way home. The shake is good for hydration and recovery. |
| 12.30am | Run (30 mins) | Shorter than usual as returning from a calf injury |
| 13.30am | Lunch | Bowl of homemade Sweet Potato and Red Pepper soup, with 2 slices of homemade sourdough (one with avocado, the other tuna, beans and melted cheese). After running I make sure I have enough protein and carbs for recovery, and make a lot of soup through winter! |
| 4.30pm | Cycling (45 mins) | |
| 6.00pm | Snack | A nice coffee (I am a coffee freak!) and bar late afternoon |
| 7.30pm | Tea | Two homemade flat breads with homemade falafels, salad and hummus. |
| Time | Activity | Food |
|---|---|---|
| 8.30am | Run (30 mins) | |
| 9.15am | Breakfast | Pancakes and yoghurt, they are really easy to make and so quick. See Jess' recipe below if you want to try them! |
| 10.30am | Cycling (4.5 hours) | Energy bar on the bike |
| 1.45pm | Café Stop & lunch | I'm a massive fan of café stops on long rides. I try to time it have lunch at the stop. Avocado, hummus, tomato and red onion toasty, with a coffee. |
| 5.30pm | Snack | Recovery bar and coffee |
| 7.30pm | Tea | Fish and pea risotto with salad and sourdough cheesy garlic bread. |
How do you keep your diet varied?
I am a massive foodie! I love cooking, baking and finding new recipes. My partner is a vegetarian so I like to experiment with different types of veg and vary our meals.
Do you ever get bored with eating for sport?
Definitely not! My appetite is huge, and I enjoy eating, so for me it’s more about keeping the balance between eating the right things but not over doing it. I look forward to every meal.
What’s your favourite meal?
It’s a close call between pizza and Yorkshires, sausages, mash and gravy. Can I have both?
What is your go-to snack for an energy boost?
I always have a OTE protein bar (orange or mint chocolate) with a hot drink, it’s just like having a chocolate bar. I always like to eat treats with a cup of tea or coffee.
Jess’ Protein Porridge
- 1 part Oats
- 1 part Nuts
- 4 parts Liquid
- 1 Banana
- Honey (to drizzle)
- Add the oats and your choice of nuts to a blender. Jess’ favourites are a nut mix; with almonds, brazil nuts, walnuts and cashews, but you can experiment to find your favourite mix. Blend until evenly chopped.
- Tip the oats mix into a bowl. Add four parts liquid and stir. This can be milk, non-dairy milk such as oat, almond or Soya, water, or a mix. For a creamier texture Jess suggests Almond milk.
- Microwave for 2 minutes. Keep an eye on the porridge as your microwave might do the job quicker.
- Top your porridge with banana and honey, and enjoy!
Breakfast Pancakes
- 1 egg
- ½ cup of oats
- 1 banana
- ½ tsp Baking powder
- Cinnamon (optional)
- Protein powder (optional)
- Knob of butter
- Mix the egg, oats, banana, baking powder, cinnamon and protein powder (if using) in a blender until it forms a smooth batter.
- Heat a frying pan over a medium heat and add a knob of butter, or wipe it carefully with oiled kitchen paper.
- When the pan is hot, cook your pancakes for approximately 1 minute each side until golden.
- Add your toppings and enjoy. Jess recommends adding some seeds for a nice crunch, or try some fresh fruit, yoghurt or honey.
