Talking Meals for Athletes with Niamh Emerson
It’s been a sport-filled summer here in the UK, with Euros & Olympics fever capturing the nation’s hearts. But, with BBQ weather making us look more towards sausages than salads, it may have left you wondering - what do athletes eat to stay on track? Do they follow any golden rules to ensure they’re getting all the nutrients required to stay fit and healthy?
Well, wonder no more. Here at Frive, we sat down with British athlete, Niamh Emerson, to reveal all. The Heptathlon star shared the best meals for athletes, expert insight, tips, and more for those looking to eat like an athlete…
What is it like to eat like an athlete?
“I must admit, it can be quite challenging at times, but I really enjoy it. I’d say the main difference is that when choosing a meal or snack throughout the day, it’s chosen with a specific purpose in mind.
“As athletes, we eat with a clear focus on recovery and overall health for our performance. We also see a nutritionist who helps guide us on how best to aid the adaptation we’re striving for in training.”
“My diet is tailored to support muscle recovery, enhance performance, and keep energy high throughout the day. I eat in a way that I enjoy and can maintain long term, which helps me stick to and achieve my goals.”
Do you have any go-to meals?
“Right now, it’s got to be Frive’s ‘Massaman Beef Curry’ or ‘Jerk Chicken’ – they are my absolute go-to meals for recovery. Along with a ‘King Prawn Korma’, it just tastes too good!”
Could you share a day in your life? What do athletes eat?
8am
“I wake up around 8am and my first priority is ensuring I’m hydrated. In terms of food, I try to eat one hour before I begin training for digestion purposes. I have a real sweet tooth so the Frive ‘Overnight Oats’ and ‘Chia Pudding’ meals are perfect for me, with a side of berries and a banana. I'm not strict on my macros but there’s often around 25g of protein, 60g of carbs, and 10g of fat in my breakfast.”
12pm
“I'll have a snack at training - which tends to be another banana and a cereal bar - not forgetting a coffee of course.”
3pm
“Around 3pm, post training, I focus on replenishing glycogen stores and repairing muscles. This meal is usually carb-heavy (60-70g carbs) with 30-35g of protein and 15-20g of fat. A good example would be the ‘Naked Fish Taco Bowl’.”
4pm
“For my next snack, I'll have some dates and nuts. My favourites are walnuts, accompanied by Greek yogurt and granola.”
7pm
“My dinner follows a similar structure to my lunch, with another balanced intake (50g carbs, 30-35g of protein and 15-20g of fat). For example, the Frive ‘Lamb Rendang’ works perfectly as again I’m focusing on recovery.”
Do you have any top tips for people trying to eat well?
“Absolutely, my main top tips would be:
- 1. Prioritise whole foods like lean proteins, fruits, vegetables, whole grains, and healthy fats.
- 2. Stay hydrated!
- 3. Plan your dishes to ensure each meal has a balance of protein, carbs, and fats.
- 4. Finally, don't skip breakfast, and eat consistently throughout the day!”
Has Niamh’s expert advice left you wanting to eat meals for athletes, too? Well, what are you waiting for? Check out our full range of athlete-approved meals and create your plan today.