Stephanie Owens takes some time out from her busy training schedule to give us an insight into the role nutrition and supplementation plays in her preparations for the Commonwealth Games.
In the run up to a major event there are a number of things I have to consider when planning my nutrition and supplement intake.
Making weight
Weightlifting is categorised by bodyweight. I compete in the 63kg category, but often train 2-3kg above that weight. In the run up to the games I have to monitor my calorific intake to ensure that I make weight in time for the competition.
Energy
Weightlifting requires explosive bursts of energy. I need to ensure that I provide my body with the energy it needs through the food I eat. I choose porridge for breakfast in the morning as it provides slow release carbohydrates which ensure that I have energy stores to call on when it's time to train.
Recovery
My muscles come under a significant amount of strain during training so it is important that I provide nutrition support to aid recovery. I try and incorporate lean protein into my lunch and evening meals. I also take 4-6 Healthspan Elite Omega 3 capsules a day depending on if I have eaten any fish that day; my aim is to obtain 2g of EPA daily. This helps to reduce the inflammation in my joints to speed up recovery.
Immunity
The last thing I want is to get ill with a competition just on the horizon. I try to provide my immune system with plenty of nutritional support by eating lots of vegetables and salad. I supplement my fruit and vegetable intake by taking Healthspan Elite Daily-5 Support. I also take Zinc + Vitamin C and 1,000iu Vitamin D3 daily. Vitamin D3 supplementation is particularly important for me as much of my work and training is conducted indoors so my levels would be sub-optimal.
Nutrition and training plan
Monday
Breakfast: Porridge with milk + 2 x Healthspan Elite® High Strength Omega 3
Lunch: Scrambled eggs with Ham + 2 x Healthspan Elite® High Strength Omega 3
Dinner: Fish with mixed veg
Training: Snatch up to 85%, Snatch Pulls 5x1 120% Front Squats 100% 3x1 then 85% 5x2
Tuesday
Breakfast:Porridge with milk + 2 x Healthspan Elite® High Strength Omega 3
Lunch: Omelette with cheese, ham and onions + 2 x Healthspan Elite® High Strength Omega 3
Dinner: Salad – Lettuce, onions, green peppers, tomatoes, beef slices, turkey slices and ham slices + 2 x Healthspan Elite® High Strength Omega 3
Training: Clean and Jerk up to 85%, Clean Pulls 130% x 1
Wednesday
Breakfast:Porridge with milk + 2 x Healthspan Elite® High Strength Omega 3
Lunch: Ham on wholemeal bread + 2 x Healthspan Elite® High Strength Omega 3
Dinner: Ham on wholemeal bread + 2 x Healthspan Elite® High Strength Omega 3
Training: Rest Day
Thursday
Breakfast:Porridge with milk + 2 x Healthspan Elite® High Strength Omega 3
Lunch: Scrambled eggs with Ham +2 x Healthspan Elite® High Strength Omega 3
Dinner: Chicken with veg + 2 x Healthspan Elite® High Strength Omega 3
Training: Hang Snatch 5x2 80%, Military Press 35kg 6x5, Front Squats 105% x 1
Friday
Breakfast:Porridge with milk + 2 x Healthspan Elite® High Strength Omega 3
Lunch: Salad – Lettuce, onions, green peppers, tomatoes, beef slices, turkey slices and ham + 2 x Healthspan Elite® High Strength Omega 3
Dinner: Steak with veg + 2 x Healthspan Elite® High Strength Omega 3
Training: Snatch 85% 3x1, Clean and Jerk 75% 3x1
Saturday
Breakfast:Scrambled Egg on wholemeal bread + 2 x Healthspan Elite® High Strength Omega 3
Lunch: Salad – Prawn Cocktail
Dinner: Omelette with cheese, ham and onions + 2 x Healthspan Elite® High Strength Omega 3
Training: Snatch 95% 3x1, Clean and Jerk 95% 3x1
Sunday
Breakfast:Porridge with milk + 2 x Healthspan Elite® High Strength Omega 3
Lunch: Omelette with cheese, ham and onions + 2 x Healthspan Elite® High Strength Omega 3
Dinner: Fish with mixed veg
Training: Rest Day