![\"Nicole](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/12\/09567d11e3b233ab3116a1b3034e2e8a7d9cd7ca.png\")
Save<\/p>\nSave<\/p>\n
You have reached your maximum number of saved items.<\/p>\n
Remove items from your saved list<\/a> to add more.<\/p>\n AAA<\/p>\n Harry Garside is an Olympic boxer. The 28-year-old shares his day on a plate.<\/p>\n 6.30am It\u2019s a triple-session day as I am training for a triathlon. After swimming, I have a bowl of caramel-flavoured, protein-fortified Weetbix with full-cream milk, plus a black coffee. I also have a glass of water \u2013 I drink about four litres a day in total.<\/p>\n 12.30pm Before a gym session, I have a lunch of tuna, rice and Cruskits, another black coffee and 600ml of coconut water.<\/p>\n 5pm Time for a bike ride. Before I head off, I have a muesli bar, some spaghetti with cheese and a 600ml electrolyte hydration drink.<\/p>\n 5.45pm I enjoy a dinner of roast pork with carrots and broccoli at my favourite Brazilian barbecue restaurant in Bondi [Sydney].<\/p>\n<\/p>\n Dr Joanna McMillan says:<\/p>\n Top marks for… Eating protein- and carbohydrate-rich foods at regular intervals during the day \u2013 exactly what your training demands. Your hydration, including the incorporation of electrolytes, is also spot on.<\/p>\n If you keep eating like this, you\u2019ll… Keep your glycogen fuel stores topped up to support muscle recovery and repair. However, a lack of whole plant foods, including fruit, nuts, legumes and vegetables, means a shortage of fibre diversity and phytonutrients, both of which are linked to gut, heart and brain health.<\/p>\n Why don\u2019t you try\u2026 Adding a mix of berries, some sliced kiwifruit and a handful of nuts or seeds to your breakfast cereal. Mix some sweetcorn, canned beans and\/or chopped vegetables such as cucumber and spinach into your lunch of tuna and rice.<\/p>\n Get the best of Sunday Life magazine delivered to your inbox every Sunday morning. Sign up here for our free newsletter<\/a>.<\/p>\n Save<\/p>\n You have reached your maximum number of saved items.<\/p>\n Remove items from your saved list<\/a> to add more.<\/p>\n![\"](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2026\/05\/6f191735f30358896c39f9c122799908895c13830e0355baf191de2fd64201b9.jpeg\")
Photo: Artwork by Eliza Iredale<\/p>\n![\"Nicole](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/12\/1764864857_155_09567d11e3b233ab3116a1b3034e2e8a7d9cd7ca.png\")
Nicole Economos<\/a> is a Social Media Producer\/Journalist for The Sydney Morning Herald and The Age.Connect via email<\/a>.From our partners<\/p>\n","protected":false},"excerpt":{"rendered":"Save You have reached your maximum number of saved items. Remove items from your saved list to add…\n","protected":false},"author":2,"featured_media":675735,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[64,63,137,532],"class_list":["post-675734","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-au","tag-australia","tag-health","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/675734","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=675734"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/675734\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/675735"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=675734"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=675734"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=675734"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}