'If I feel like having a rich dessert after dinner, I'll treat myself': Female Ironman champion reveals what she eats in a day - including coffee, sugar and plenty of carbs
- Daniela Ryf, 30, from Switzerland has revealed what she eats on a typical Sunday when she is training
- She eats several times throughout the day and even chows down on pasta for lunch and chocolate after an afternoon nap
- Daniela is also a fan of caffeine for energy, and if she's feeling particularly indulgent, treats herself to American cheesecake
For professional athletes, nutrition is a key component of their training, and on competition days, can make or break their performance.
So that's why female Ironman champion Daniela Ryf, 30, makes sure her fuel is as closely monitored as her training.
An Ironman includes a 2.4-mile swim, a 112-mile bike ride, and a 26.22-mile run so sustaining energy on competition days is key if the Swiss athlete wants to beat the competition.
On a plate: Female Ironman champion, Daniela Ryf, 30, has revealed what she eats in a day
Fit: The Swiss athlete trains several times a day, even getting in three one-hour runs on a Sunday
Dedication: On race days, Daniela must complete a 2.4-mile swim, a 112-mile bike ride, and a 26.22-mile run
Carb fan: Daniela doesn't cut out any food group and her diet also includes sugary snacks
But that doesn't mean Daniela, who won the Ironman world championships three years in a row in 2015, 2016 and 2017, lives off a strict diet of steamed vegetables and protein shakes during training season or deprives herself the rest of the year.
Speaking to Self, she revealed what she eats on a typical Sunday, which includes three one-hour runs throughout the day, and surprisingly, her balanced diet includes a range of food groups and treats, including coffee, sugary snacks and even chocolate.
7:10am: Black coffee
Daniela says that although every training session is different, she starts each day with a black coffee and some water.
She explained: 'After coffee and water, I get ready for my first workout of the day. Last Sunday, it was a run on gravel roads for one hour that consisted of a 30-minute easy warm-up, followed by a 20-minute (alternating 90-, 60-, 30-, and 15-second intervals of hard and easy paces), finished with an easy 10-minute cool down. This is usually about 14K running distance (8.7 miles).'
9:30am: Oatmeal, fruit, yogurt and sunflower seeds
After training and showering, she eats her first meal of the day, usually one cup of oats with an apple cut in pieces, and an orange or pear. She mixes this with a vanilla yogurt or some soy milk, and tailors it to her needs by using different toppings.
'If I have another hard training session coming up I often add beetroot powder,' she said.
1:pm: Carb-laden lunch
While some healthy eating advocates eschew carbohydrates completely, Daniela revealed that she side-steps vegetables during lunch as they can feel heavy in her stomach in favor of carbohydrates and protein.
She explained: 'An example of a recent Sunday lunch: tortellini filled with ricotta cheese in a green pesto sauce, and sparkling water to drink. To round out the meal, I also had canned tuna with arugula and honey mustard on bread. If I can, I try to nap for one hour after lunch.'
Morning routine: After having a black coffee at 7:10am, Daniela treats herself to oatmeal, fruit and seeds for breakfast at around 9:30am
Main meal: For lunch, she has a small amount of pasta and protein but for dinner, Daniela likes to load up on protein and vegetables
Smooth operator: Daniela loves to make smoothies and says her favorite combination of frozen strawberries, soy milk, and a drop of essential spearmint oil tastes like ice cream
Sweet dreams: The athlete loves to have an afternoon coffee and also indulges her sweet tooth after a lunchtime nap
3:30pm: Coffee and sugar hit
A fan of after-lunch naps, Daniela likes to get an energy boost before her afternoon training session so opts for a coffee with sugar accompanied by a sweet treat like cake or chocolate. Although she said she likes to keep sugar to a minimum, she shared that this snack helps her feel energized before a final one-hour run.
7pm: Veggies and protein
Explaining that as Sunday is usually a family day for her, Daniela will most likely eat dinner with her loved ones at home. As she doesn't eat many vegetables during the day, she said she likes to eat lots of steamed broccoli and carrots with something like a chicken breast and rice.
If she is cooking for herself, she'll make a chicken stir-fry, using frozen vegetables if she's in a rush.
Or if she has more time, she likes to roast vegetables in the oven with olive oil, salt, pepper and rosemary before slicing a chicken breast in half, placing pesto in the middle and then wrapping it with bacon.
8:30pm: A dessert smoothie or dark chocolate snack
Snacking late at night can be bad for digestion, but Daniela likes to satisfy her sweet tooth with milk and honey, or if she's more hungry, fruit with yogurt and some protein powder.
'The protein helps fill me up and satisfy my sweets cravings,' she revealed. 'I also like to make a smoothie with frozen strawberries, soy milk, and a drop of essential spearmint oil. This is very refreshing and light—it's like liquid, frozen fresh ice cream.'
In summer, she likes to freeze bananas and grapes, or will have a couple of squares of dark chocolate. But if she's feeling really indulgent, Daniela digs into American cheesecake, which she loves.
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