Harry Garside boxed for Australia at the Olympic Games. But does his diet deserve a medal?

Harry Garside is an Olympic boxer. The 28-year-old shares his day on a plate.

6.30am It’s a triple-session day as I am training for a triathlon. After swimming, I have a bowl of caramel-flavoured, protein-fortified Weetbix with full-cream milk, plus a black coffee. I also have a glass of water – I drink about four litres a day in total.

12.30pm Before a gym session, I have a lunch of tuna, rice and Cruskits, another black coffee and 600ml of coconut water.

5pm Time for a bike ride. Before I head off, I have a muesli bar, some spaghetti with cheese and a 600ml electrolyte hydration drink.

5.45pm I enjoy a dinner of roast pork with carrots and broccoli at my favourite Brazilian barbecue restaurant in Bondi [Sydney].

Dr Joanna McMillan says:

Top marks for... Eating protein- and carbohydrate-rich foods at regular intervals during the day – exactly what your training demands. Your hydration, including the incorporation of electrolytes, is also spot on.

If you keep eating like this, you’ll... Keep your glycogen fuel stores topped up to support muscle recovery and repair. However, a lack of whole plant foods, including fruit, nuts, legumes and vegetables, means a shortage of fibre diversity and phytonutrients, both of which are linked to gut, heart and brain health.

Why don’t you try… Adding a mix of berries, some sliced kiwifruit and a handful of nuts or seeds to your breakfast cereal. Mix some sweetcorn, canned beans and/or chopped vegetables such as cucumber and spinach into your lunch of tuna and rice.

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