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Home » Diets that Work » Jonny Brownlee: what does he eat? – 220 Triathlon

On a typical training day, what do you eat for breakfast, lunch, dinner, and snacks?

For breakfast, Ill have porridge with red berries, banana, and honey, or Greek yogurt. Ill then snack on a hot cross bun or have some toast. For lunch, Ill have a ham and pepper omelette with a side salad, followed by Greek yogurt and muesli for pudding. In the afternoon, Ill snack on Greek yogurt or toast. Alternatively, Ill have a nutritional bar before a hard session, or a protein bar after a hard session. For dinner, I usually have fajitas and salad, or meatballs and pasta. If its been a long training day, then Ill have apple crumble and custard to finish.

What are your perfect pre, during and post-race fuels and hydration?

The night before a race, Ill have chicken and rice as its simple on the stomach. For breakfast Ill have porridge and toast, and a nutritional bar two hours before. Ill then sip on an energy drink until the race starts but have no more than 750ml.

During the race, Ill have one 750ml bottle of an energy drink, plus one bottle of water, and gels.

Post-race, Ill hopefully get to have a sip of champagne on the podium, but Ill definitely have a recovery shake, and normally a burger and chips as a treat!

What does your typical training day look like, from waking up to going to bed?

Every day is different. I train 30-35 hours a week 10 hours of running, 15-20 hours of riding, and about seven hours of swimming plus two gym sessions a week.

Wednesday is my longest day. I wake up at 6.45am, and swim 6km between 7.30-9.30am, before eating my bircher muesli. I then run approximately 14km at 10am, and then have a decent lunch. After that, its a 1pm ride for four hours with a caf stop, where I manage approximately 100km. Then its a stretch in the late afternoon.

Monday and Friday are easier days, whereas Tuesday is the most intense day, with a hard swim in the morning, and a hard run in the evening. On Thursdays I have a hard swim in the morning, followed by a hard bike day, and Saturdays consist of a hard run session day, and a long ride.

Jonny Brownlees 5 top tips on how to maintain a healthy diet plan:

1. Stick to the plan: It needs to be a long-term plan if you want to continue with eating healthily, as it will then become a habit. There may be days where you dont eat so well and if so, dont beat yourself up and try to overcompensate the next day. Just go back to your plan and eat consistently well.

2. Incorporate goals into your plan: For example, eat a minimum of five fruit and veg a day, or limit yourself to eating chocolate once a week.

3. Reward yourself: That doesnt necessarily mean with food! Everyone has different ways of rewarding themselves. It could be a simple pat on the back, but you need to acknowledge the fact that you are sticking to the plan, and thats a good thing!

4. Its always easier if someone is eating the same way as you: Whether its a friend or a housemate, it means you can share the good recipes and the not-so-good ones which makes it easier to stick to the plan.

5. Eat something as soon as you can after exercising: You should eat something ideally within 20 minutes after finishing your workout, as it will stop you from coming home starving and emptying the fridge!

William Hill has carried out some research into the diet of top triathletes and cyclists including Scott Thwaites from UCI ProTeam . The report includes interviews with Louise Sutton, Head of Sport and Exercise Nutrition at the Carnegie School of Sports, Leeds Beckett University.

James Moran, Performance Nutritionist at cycling Team Ineos provides a range of recipes for aspiring athletes

You can read the full interview with Jonny Brownlee here

Image courtesy of OTE

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Jonny Brownlee: what does he eat? - 220 Triathlon

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Home » Diets that Work » Jonny Brownlee: what does he eat? – 220 Triathlon