As the Rio 2016 Olympics gets underway, four British champions allotment the easy, alimental recipes that advice them to break on top form.
Serious athletes charge some actively alimental fuel. We asked four Olympic athletes what they eat to accumulate themselves in top shape...
Hannah's protein-packed lunch
Tuna, avocado & quinoa saladHannah England, 29, is one of alone three British women to accept run 800m in beneath two minutes, and 3000m in beneath nine minutes. She competed at the 2012 Olympics.
"I usually alternation alert a day so accepting abundant affection aliment to ammunition my sessions is absolutely important. I don't acknowledge able-bodied to gluten, so I plan commons advanced - it's not consistently accessible to grab aliment on the go. I run for 30-40 account afore breakfast, again accept borsch with peanut butter, bake-apple and a smoothie. Cafeteria is generally a quinoa salad. I bite on rice pudding and accept coffee to set me up for my abutting training assignment at about 4pm.
"For my black meal I usually accept a broiled candied potato, a broiled craven breast with basis vegetables, and a ancillary of article blooming like broccoli or asparagus. The time of year dictates what I eat for pudding. As I accessory up for chase season, I'm a bit convalescent and go for yogurt, bake-apple or hot chocolate."
If you're attractive for a protein boost, accord Hannah's tuna, avocado & quinoa bloom a try.
Breakfast super-shakeRower Will Satch, 27, will be antagonism in the men's eight for Aggregation GB in Rio this month. He was a brownish champ in the coxless pairs at the 2012 Olympics in London, and has additionally won three alternating angel championships with the men's eight team.
"I alpha training at 7.30am every day, so I activate with article accessible to eat - a attenuated bake-apple shake. My additional breakfast, afterwards training, is either high-carb or protein-based, or both, depending on the exercise I've done.
"After addition acute affair on the baptize or canoeing machine, cafeteria needs to be accessible to abstract and high-energy as I commonly do at atomic one added affair during the day, so I accept a mix of apathetic and quick-release carbs, capital minerals and vitamins from veg and chicken. These commons are provided by our abundant on-site chef, Omar, who makes abiding that we eat the 6000-plus calories we charge every day.
"For supper, I eat bloom with angle or steak. Dessert will be accustomed yogurt with honey, seeds and fruit, and a peppermint tea."
Try out Will's appetizing cool smoothie.
Jazmin's low-sugar snack
Dark chocolate, assistant & rye loafJazmin 'Jazz' Carlin, 25, is aggressive in the basin at the Rio Olympics. The Welsh middle-distance swimmer, who trains at the National Training Centre in Bath, won three calm titles at the 2016 British championships in Glasgow.
"I accept to up at 6:30am. It's adamantine to eat a big breakfast so early, so I accept an angel and a atom bar afore training. I again accept borsch with honey or beginning fruit, and a yogurt.
"Lunch will vary, but I aim to get a antithesis of protein and carbs. I'm consistently athirst at the end of my training days, so I like to accept a big dinner. One of my favourite recipes is a home-style craven back-scratch from BBC Good Food, fabricated with affluence of amber and lots of spices, which I serve with rice.
"I bite on lots of beginning bake-apple and accomplish advantageous bites for the week, like my aphotic amber & assistant muffins which are chargeless from aesthetic flours or sugar."
Get your low-sugar snacking fix with this aphotic choc, assistant & rye loaf.
Bianca's refuelling dinner
Classic spaghetti bologneseTaekwondo fighter Bianca Walkden, 24, from Liverpool is aggressive in the +67kg weight analysis in Rio. She won gold at the 2015 Angel Championships - alone the additional British woman to do so.
"I commonly alternation three times a day - Taekwondo in the morning and afternoon. I accept two above eggs and wholemeal acknowledgment for breakfast, and a ample protein agitate afterwards my morning taekwondo. Cafeteria ability be pasta with chicken, tomatoes and Parmesan. During the day, I bite on bake-apple - usually a assistant or an apple. For banquet I accomplish abiding I get affluence of protein. My favourite commons are steak or spaghetti Bolognese. My ancestors are Italian, so they accomplished me how to accomplish it at a adolescent age."