Eat like an athlete – Oliver Lam-Watson's diet

Do you have a signature dish?

Pasta aglio e olio – that’s garlic and oil to you and me but I’d have to say it’s probably what I’m best at. It’s very simple and super-fun to make.

What’s your favourite treat food?

It would be hard for me to pick a favourite, I love tortilla chips and a homemade salsa. I also really enjoy veal Milanese, or dumplings.

What does a typical day of training food look like?

I only really have black coffee and fruit before 12. Then I’ll have my packed lunch, usually some sort of rice or grain with vegetables and chicken, or another protein. Then dinner is usually something similar, I like to try and have a variety of different fruits and vegetables each day. Often I’ll have a protein shake too, and a cup of tea in the evening, decaf usually.

What are your go-to energy boosting snacks?

I love oat bars, sometimes Jaffa cakes or a date filled with peanut butter. When I’m competing, I always eat gummy bears.

How do you keep your diet varied when you have to follow such a strict training regimen?

I try to eat around 30 different vegetables or ingredients per week, so one day maybe it’s cucumber and tomatoes and the next maybe radicchio, cavolo nero and some purple sprouting broccoli. I do the same with protein, often it’s chicken, sometimes lamb and even venison.

What do you eat on your days off?

I usually eat the same on my days off as I do when I train – I don’t believe in diets or strict regimes. I just like to listen to my body and eat what feels right. I usually eat anything I feel like, just within reason. Portions might be slightly smaller as I’m not burning as many calories, and sushi usually makes an appearance at some point.

What would your top diet and exercise advice be for amateur athletes?

Eat whatever you like, within reason. If you eat healthily, up the portion size, if you fancy something a bit more indulgent then that’s okay too, just adjust your portions accordingly. One healthy meal doesn’t make you a healthy eater, and one treat doesn't make you a bad one. Listen to your body and try to eat whole foods where possible.

Do you have any advice for getting more protein into your diet?

Protein shakes can be useful if you’re on the go. Tofu and chicken can be great as well as they are very easy to prepare.

Apart from your specialty, what’s your favourite sport/exercise?

I really enjoy cold water swimming, often in open-air pools or ponds. In my opinion, there’s no better way to start the day.

What’s your favourite recipe on goodfood.com?

My favourite recipe is Turkish eggs.

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