Women's Health - UK (2019-07)

138 | JULY 2019 Women’s Health

MON TUE WED THU FRI SAT SUN

I begin each day

with a cup of tea

in bed before

breakfast, then

walk my dog

before training.

I add egg whites

to my porridge

• it ups the
  protein content
  and makes it
  super creamy.

Heading into

training season,

I’m getting my

body as robust

as possible, so

I’m at the gym

or the wall every

day. My gym

routine involves

lots of circuits-

based workouts,

and dedicated

stretching

sessions, too.

I’m a big baker

• I’m known
  among friends
  for turning up
  with some sort
  of baked good.
  I’ve been trying
  to master the
  Victoria sponge,
  as it’s such a
  classic, but I’ll
  generally bake
  with whatever
  we’ve got in
  the garden.
  Right now,
  that’s apples.

Twice a week, I’ll

cook a big pot of

food, then freeze

the leftovers, or

use them for

packed lunches.

I’m on the road a

lot, so I always

have snacks with

me. I’m a big fan

of date and fruit

bars, but I also

carry fruit, nuts,

and maybe some

dark chocolate.

Having taken on

two new sports

for the Olympics,

training is really

ramping up.

Tonight I have

a roast dinner

• I like meat,
  but I tend to only
  buy it from the
  butcher, as I like
  to know where
  it’s come from.

Tonight’s meal

is at my local

Japanese place

• I love finding
  restaurants and
  reading all the
  reviews online
  before I go.
  Social media is
  great for getting
  recommendations
  so I’ll often put
  shout-outs on
  Instagram to
  hear about new
  places.

I really notice if

I’m not drinking

enough water, so

I carry a bottle

with me all the

time and I drink

a lot of tea, too.

I enjoy decaf teas

like peppermint

and rooibos,

but I don’t think

anything could

keep me from

sleeping – I’m so

good at it!

8.30am

Banana and oat

pancakes with

almond butter,

OJ, coffee

11.30am

Coconut yoghurt

2pm

Goat’s cheese

and beetroot

salad with bread

4pm

Carrot sticks,

handful of peanuts

and a biscuit

7pm

Homemade daal

and chapattis with

carrot, spinach

and kale salad

8am

Porridge with

blueberries, seeds

and honey, tea

11am

Two rice cakes,

cottage cheese,

dried apricots

1pm

Butternut squash

and cauliflower

soup, bread and

butter

7.30pm

Chicken, chorizo

and butter bean

stew with sweet

potato and kale

9pm

Decaf tea, ginger

and dark choc

cookie

7.30am

Yoghurt, oats,

banana and

honey, tea

10.30am

Two oatcakes

with cottage

cheese

1pm

Homemade daal

with carrot,

spinach and kale

salad

7pm

Salmon stir-fry,

followed by

homemade

apple pie

9am

Yoghurt, oats,

banana and

honey, coffee

12.30pm

Scrambled

eggs on toast

with spinach,

mushrooms

and tomato

2.30pm

Mixed nuts, dark

chocolate and

a Red Bull

7pm

Quorn, chickpea

and kidney

bean chilli with

roasted sweet

potato

7am

Berry, banana

and yoghurt

smoothie, tea

11.30am

Protein recovery

bar and a Red Bull

12pm

Kale, quinoa and

smoked salmon

salad. An apple

3pm

Mixed nuts, dark

chocolate and

dried fruit

7.30pm

Roast chicken

and veg,

homemade

sticky toffee

pudding

8.30am

Banana and

oat pancakes

with almond

butter, tea

1.30pm

Leftover chilli

with tortilla

chips and

guacamole

2.30pm

A Red Bull

before training

8pm

Spicy cauliflower,

veggie gyozas

and tofu ramen

bowl, glass of red

wine

8.30am

Scrambled eggs,

avocado, tomato

and pine nuts on

toast, tea

11.30am

Banana

1.30pm

Hummus, olives,

tomato, pepper,

avocado, apple

and cheese

3.30pm

Tea, two biscuits

7.30pm

Roast lamb and

veg, homemade

almond and

banana cake

(^) THE VERDICT Shauna’s diet is full of home-cooked
food, and batch cooking means that, even when
she’s busy, she’ll never be short of nourishing meals.
Overall, she consumes adequate protein at her main
meals; however, because of her active lifestyle and
strength training regime, she might like to add a
source of protein to her snacks. For optimal growth
and maintenance of muscle mass, protein is best
consumed little and often. Shauna’s snack of two oatcakes with
cottage cheese is the perfect combo – however, she could also try
protein-rich snacks such as hummus with carrot sticks, a couple
of boiled eggs, banana with nut butter, or natural yoghurt with
fruit. Shauna’s diet includes plenty of fibre-rich foods, such as
fruit, vegetables, chickpeas, lentils, quinoa and other whole grains.
Fibre plays an essential role with digestive health, satiety and
maintaining healthy cholesterol and blood sugar levels.
Shauna Coxsey, 26, World Bouldering Champion and 2020 Olympic hopeful
THE EXPERT
Nutritionist Lily Soutter
(lilysoutternutrition.com) WO
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