Among the things I’ve focused on recently is my diet - maintaining the weight that I'm now at.
So recently I had a skinfold test done and I weigh myself once a week to make sure that I stay healthy and can be in the best shape all round for the World Champs.
The idea for the skinfold test came from Tristan at the atlhete lab. He was an elite cyclist, worked at the AIS and now is a cycling coach.
In terms of being lean, a healthy body fat percentage for women is 18%.
Being a woman, it is most important to keep my iron and calcium levels up.
Everyone’s body and daily activities are different and you need to find what works for you.
I have started to increase my protein and fat, and reduce my carb intake.
Among the foods I’m consuming: dried fruit and mixed nuts (especially in the late afternoon when my body starts craving those bad sugars), avocado and eggs, all types of meat including Kangaroo sausages, fish (in particular salmon) and drinking normal milk.
To give you an idea of what I eat, here are a few examples:
At breakfast I have a large meal, which includes traditional oats with banana, goji berries, mixed nuts with chia seeds in it.
I snack through the day as my work is sometimes interferring with my lunch which will be fruit, yoghurt, muesli bars, salad or quiche.
Dinner is usually some form of fish or meat with a salad or vegetables. Then if I'm hungry before bed a glass of chocolate milk (:
I have tried soy and rice but the water retention and estrogen impact of them on my body aren’t great, that’s especially so for women.
Growing up I used to eat bread and pasta but I have now had a few years without it and when I do have it my tummy usually bloats. So if I am racing I tend to eat rice-based dishes.
In regards to supplements, I only take two: Iron (fero grad c) and 1000mg of Vitamin C.
So far my diet and supplement mix is working for me, especially now that it is winter here in Australia.
I have also jumped on board a company http://www.nutritionalfitness.com.au/ It is for people who don't have time to cook or eat out all the time to get in a healthy diet without the hassle of shopping or cooking. I have tried their meals and they are awesome.
It has taken me years to refine my diet and I'm constantly tweaking it. I learned over time what works for me and slowly made changes to eat healthier.