At just 24 years old, Tia-Clair Toomey was crowned the fittest woman in the world, and this year, she claimed the title for the third year in a row.
She was also one of two weightlifters chosen to represent Australia at the Rio Olympics in 2016. Not bad.
How, you ask? Grit, determination, a regimented training regime—and, of course, pretty precise nutrition.
Food and training go hand in hand for Toomey, as what she eats directly affects how she performs. There are no late night Dominoes orders or sharer bags of mini eggs here—just a balanced approach to food which embraces whole, nourishing meals void of sugars and additives.
She said: “Food is very important and food makes me very happy. My nutrition and food is based around my training so I always eat decent meals and focus on whole foods. Whatever it is, I always make sure I have a good source of carbs, fats and protein two hours before training.”
Whilst eating like a world champion Crossfit-ter may seem totally mad and slightly unrealistic, anyone who’s upped their protein intake and focused on macros to fuel their training isn’t too far off.
Toomey’s macros split ensures she has the right split of protein, carbs and healthy fats to fuel taxing sessions but recover well.
And her macros are? “140g protein, 230g carbohydrates and 60g of fat daily. I have more fat than carbohydrates, as I personally feel better on a higher fats diet, however it’s important you work out which macros work for you.”
Keep reading to find out exactly how Tia-Clair Toomey eats day to day—and how her training days differ from her rest days.
You’ll be surprised.
WHAT I EAT ON A TRAINING DAY
First thing: Sometimes I’ll have a slice of yeast-free sourdough with honey or sometimes so I train fasted to use more my fats from dinner the night before.
Breakfast: Bacon, eggs and avocado with a green smoothie packed full of veg.
Lunch: Steak, chips and salad or chicken and rice.
Afternoon snack: Green smoothie with coconut water for sodium (it replenishes and rehydrates when you sweat a lot) or a protein bar.
Post-workout snack: Protein shake
Dinner: A source of protein like chicken steak, pork, lamb, some vegetables and we [husband and coach] really like avocado, so generally this healthy fat is always on my plate.
TIA'S FOOD TRAINING RULE?
Always have a source of protein straight after training. “This is really important. I don’t religiously stick to it but I do try and make sure I have some source of protein immediately after training.”
WHAT I EAT ON A REST DAY
Breakfast: High protein yoghurt and granola.
Lunch: Egg omelettes with lots of veggies.
Dinner: Chicken steak, pork or lamb with vegetables and avocado.
TIA'S REST DAY RULE?
Try and avoid snacking if you’re not moving as much but enjoy everything in moderation. “When I’m not training, I might eat protein bars and or even treat myself and have a little bit of chocolate”
SO… DOES TIA’S DIET CHANGE ON REST DAYS?
In short, not that much aside from the post-workout recovery snacks. That’s because Toomey has a strong nutrition ethos: eat the best for your budget.
She said: “There’s nothing I exclude totally. I’ve done the whole stay away from the breads, avoid the grains, but I don’t feel any different when I eat them—I don’t feel groggy. But it’s the little things that make all the difference—like for us, having sourdough without yeast rather than no bread at all. The best way to do it is to check labels and try and choose the healthier options where possible.”
Article source:- Women's Health