Joanna’s daily meals:
Breakfast: Porridge with fresh fruit, honey and Greek yoghurt
When she’s on the bike: Energy gels and homemade energy balls
After training: Carbs and protein recovery shake
Lunch: Jacket potato with chilli con carne and cottage cheese
During her afternoon training session: Energy gels and homemade energy balls
After she’s finished her training: High protein yoghurt and a banana
Dinner: Chicken and mushroom risotto
Pudding: Two pieces of dark chocolate
Supper: A pint of milk
Joanna’s nutritional advice
“Start the day with a good breakfast including carbohydrates, protein and fruit. I like porridge with honey, fresh fruit and Greek yogurt for added protein. This is a good source of slow releasing carbohydrates ahead of a bike ride. On the bike, keep hydrated, ideally with an electrolyte drink, and make sure you eat every hour – something like a banana or energy bar. After training, I always have a recovery shake or a pint of milk and a banana to provide protein and carbs to help my muscles refuel and rebuild. Throughout the day, I eat balanced meals but I never ban myself from things like chocolate – I think little treats are good along the way.”
Check out our December issue for more advice from Joanna
