NRLW player Sam Bremner, 26 shares her day on a plate.
Sam Bremner.
5am A banana before leading a group of clients through a training session at a gym.
7.30am One slice of wholemeal toast with avocado, scrambled egg, balsamic vinegar and lemon.
9.30am A protein bar. With another 60 gym clients, I continue working until 11am.
12pm Lunch of grilled salmon with Moroccan spice and some sweet potato and broccoli mash before a meeting with the Rugby League Players Association committee I am part of as an NRL St George Dragons ambassador.
2.30pm Handful of strawberries and blueberries with yoghurt. 4pm Two rice cakes with peanut butter.
7.30pm Buddha bowl with grilled chicken breast, spinach, carrot, onion, feta, capsicum, hummus and quinoa.
Dr Joanna McMillan says:
Top marks for … A gold star day! You hit the 5 & 2 target for vegies and fruit, spread your protein out over the day (important for supporting muscle recovery after training) and included plenty of good fats from the avocado, salmon, peanut butter and hummus.
If you keep eating like this you'll … Support your body to cope with the demands of your sport. A nutrient to keep an eye on is iron, as this is often low in female athletes and your requirement is high.
Why don't you try … Including lean red meat a few times a week to boost your levels of iron. You'll find more iron in the brown meat from chicken than the breast, and good plant sources include dried beans and lentils.
Sam Bremner, captain of St George Illawara Dragons NRLW Premiership team, is a Canterbury Australia brand ambassador.
This article appears in Sunday Life magazine within the Sun-Herald and the Sunday Age on sale September 30.
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