8 PTs Share Their Nutrition Rules (2024)

“I’m a big believer in fuelling the body. Training for both health and performance requires energy – if you train regularly and under-fuel, you won’t see results. Over the years I’ve become more relaxed with my diet, but use timing to my advantage. There’s less influence from what you eat compared to when you eat it. For example, I love chocolate, so use that as a pre-training snack. It’s impossible to eat perfectly all the time, but when I can I focus on colour and quality, aiming for a variety of plant foods to support the gut microbiome. Starting the day with a decent breakfast sets me up for the day ahead – my go-to is scrambled eggs on sourdough with sliced tomato and basil along with a bowl of natural yoghurt, a fruit and seed mix, cinnamon and peanut butter. I used to rattle around with supplements but now just take vitamin D – studies show food is a far superior form of nutrition that’s better recognised by the body.”

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“Yoga encourages you to tune into your body, so eating well is essential for me. I tune into what makes me feel good – and what saps my energy – and adapt my habits accordingly so I can feel as healthy and happy as possible. An overnight fast of 15 hours, eating breakfast at around 11am, helps me feel energised and gives my body a chance to reset. I feel my best when I nourish my body with natural, wholefood choices – scrambled eggs with sardines and greens, topped with walnuts, is a healthy meal I eat on repeat. I can’t be without my daily dose of Athletic Greens – it’s a great way to flood the body with vitamins, minerals and good bacteria – and swear by Riverford fruit and veg boxes. I’m also a fan of medicinal mushrooms, especially lion’s mane and chaga – they’re a great way to start the day when blended with a ceremonial grade cacao.”

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“I prioritise protein. Even if I have a busy day ahead and know I’ll miss out on other macros, I make sure I hit my daily protein target. I never skip breakfast – it should be the most nutrient-dense meal of the day. For me it’s usually a large bowl of porridge made with almond milk, six egg whites, peanut butter and berries. On a Sunday, I prep a batch of chicken breasts and lean beef mince, which I have throughout the week with sweet potatoes, brown rice and wholewheat pasta. A good-quality protein powder keeps my levels topped up – I use Optimum Nutrition’s Gold Standard Whey, either as a shake or added to Greek yoghurt. I also take creatine daily. There’s more data on creatine than any other supplement in existence – it’s a great way to boost muscle mass, strength and endurance.”

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“The habits I encourage with my clients are habits I stick to myself. These include reducing carbs to prevent fat storage, control insulin levels and burn fat; consuming sufficient protein (I aim for 1.5g per 1kg of bodyweight); and eating plenty of healthy fats. I fast once a week, usually on a Monday, to reset after the weekend. Fasting for 24 hours can lead to weight loss, better blood sugar control, and improved heart health. It’s also great for my mind. I’m a big believer in food prep, too – it’s the key to success. It’s easy to grab food and snacks on the go but, even when we think they’re healthy, they’re often packed with processed ingredients. We should all get into the habit of prepping food and snacks. Eating well doesn’t need to be complicated – poached eggs on wholemeal toast and chicken wraps are easy to make and good for you.”

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“Fuelling my training is my priority. I always eat before and after a workout to provide me with the energy I need and to kickstart the recovery process. Under-fuelling doesn’t necessarily mean you’re undereating; you’re not choosing the right foods to give your body what it needs to perform at its peak. I eat a balanced, protein-rich diet that includes plenty of organ meat, vegetables, fruit and mixed nuts, and stay away from processed and grain-based carbs like bread. I drink a lot of bone broth for the collagen – I’ll often have a cup in the morning instead of coffee. The meal I eat most often is homemade turkey meatballs with spinach, mushrooms and sweet potatoes. I season my food with hot sauce – it’s a good alternative to salt.”

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“Variety is important in your diet. The more varied your diet, the less chance you have of developing a nutrient deficiency, ensuring your body is performing at its peak. I keep my diet simple but balanced, avoiding ready-made food and including plenty of animal-based protein, such as chicken or steak, to aid muscle recovery and keep me fuller for longer. If I’m heading to the gym, I’ll fuel with a bowl of oats with protein powder, banana and honey – the carbs will give me energy for my workout – and on a rest day I’ll often have some form of steak and eggs, a protein-rich combination that supports muscles. When it comes to supplements, omega-3, vitamin D and beta alanine are essential to keep me on track.”

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“My three non-negotiables are protein, vegetables and water. I make sure I have a source of protein with every meal, plenty of vegetables throughout the day and at least three litres of water. If there’s one macro you should focus on, make it protein. I eat eggs in some shape or form and yoghurt every day – they’re staples in my fridge. Taking time on a Sunday to prep for the week ahead keeps me on track – at the moment, I’m having beef with a load of spinach and rice on repeat. I pack snacks to take to work, usually high-protein yoghurt or a protein bar.”

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“I always start the day with an omelette, adding any vegetables I have in the fridge, plus a double espresso. When I’m at the club, I opt for eggs and avocado or protein pancakes for a sweet treat. I prioritise wholefoods where possible and limit processed foods – you’ll never find chocolate, crisps or biscuits in my house. I’m also a fan of making an extra portion at dinner to have for lunch the following day – this is a great tip if you want to eat better but are short on time. Salmon, sweet potato and veg is the dinner I make most often. After a holiday or period of indulgence, I’ll make even more effort to prep meals and stay active outside of the gym as much as possible – it all adds up.”

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