I eat around 4,000 calories a day. Over the years, I’ve found this is the minimum amount for me to perform well while keeping my weight in check. A typical breakfast would be porridge with one scoop of protein powder. Lunch tends to be a couple of salmon fillets with vegetables and rice. Dinner is usually either red meat or white fish with more vegetables and rice, or sweet potatoes. I tend to have a snack of porridge in the afternoons too, and I’ll always have protein after I train. On the weekends, I’m more relaxed with my diet and will eat the odd cheat meal. Three months before any major competitions, I’ll cut out the weekend cheat meals to get back down to my competing weight of 96kg.
Supplements support my dietary needs. My current regime includes whey protein, creatine, multivitamins, omega 3 and zinc.
As a full-time athlete, I try my hardest to prevent injuries. I make sure stretching and mobility is part of my workout on a daily basis, but injuries inevitably happen. In the past I have had a bicep tear and a strained SI joint (where the lower spine and pelvis connect), which both put me out of training for a decent chunk of time. During these times you have to work out how to be sensible and train around your injuries. During major competitions or qualifying workouts I’ll have ice baths to aid recovery.