This is how much an athlete eats to run across Australia. Does a dietitian approve?
Fran Hurndall is an athlete and former footballer. The 33-year-old shares her day on a plate.
Credit: Art by Eliza Iredale
6am Wake up and hydrate with 750ml of water and a hydration tablet. I love coffee, so I also have an oat flat white.
6.30am My pre-run fuel is pikelets with jam, Nutella and honey, then I hit the road for a 20-kilometre run. I drink three to four litres of water throughout the day as I prepare for my major run in May.
9am Post-run recovery and breakfast is a big bowl of oats with fruit, honey and chia seeds, orange juice and supplements, including fish oil, vitamin C, collagen and creatine.
10.30am After a shower, stretch, some planning and work, my mid-morning snack is strawberries, raspberries, blackberries and a protein drink.
12pm Lunch is pasta power: tuna pasta loaded with vegetables and mayo.
2.30pm My mid-afternoon snack between meetings is rice crackers with ham, hummus and carrots. I then have dried mango before I head out for another run.
6pm Dinner is fuel for recovery: lots and lots of vegies with 150 grams of chicken. Then I have a protein shake with almond milk and peanut butter, and a magnesium drink and Epsom salt bath to aid muscle recovery during my wind-down routine.
Dr Joanna McMillan says
Top marks for … Thoughtful attention to hydration, recovery and nutrient timing across the day, which is crucial with your training load. The mix of carbs and protein is on point for performance and repair.
If you keep eating like this you’ll … Build a strong foundation for endurance and recovery. But female athletes are particularly prone to low iron levels, and your current intake might not be enough to meet those demands. Low iron can affect energy, immune function and athletic performance.
Why don’t you try … Including lean red meat three to four times a week, which offers a highly absorbable form of iron, along with plant-based sources such as lentils, tofu and leafy greens. Since vitamin C helps with the absorption of iron from plant foods, pair them with fruit or raw/lightly cooked vegetables.
On May 1, Fran Hurndall started her 34-day, 3800km run across Australia to raise funds for domestic violence.
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