You are going to read an article in which four athletes talk about what they eat. For questions 1-10, choose from the athletes (A-D) The athletes may be chosen more than once. Which athlete enjoys cooking but finds the planning difficult? 1. has to carry food with him when training? 2. doesn’t find it easy to eat before an event? 3. uses cooking as a way to relax? 4. sometimes allows himself certain food as a reward? 5. has seen a change in the diet of sports people? 6. once made the wrong decision about the food he ate? 7. says that people are unaware of what he actually eats? 8. says knowing what and when to eat is critical? 9. has had to change his diet with a change of sport? 10. SPORTS DIETS Four athletes talk about what they eat A. Mark When I’m cycling on my own I stuff my pockets with bananas and protein bars. On the longest rides I’ll eat something every half an hour. For heavier training it’s physically impossible to get enough energy from food alone, so you do rely on energy drinks. One development in sports nutrition since I’ve been competing is the focus on the importance of protein. Cycling is much more weight-orientated than the swimming I used to do, which means I need to eat differently now. Protein feeds the muscles but keeps them as lean as possible. I’ve been an athlete for 20 years so healthy eating is normal for me, but that's not to say I don’t get a tasty take-away meal from time to time. I’ve just learned to spot the meals that will provide what I need, it’s simple things like steering clear of the creamy sauces and making sure I get lots of veg. B. Stefan Everyone says: “As a runner you must be on a really strict diet. Do you only eat salad? Are you allowed chocolate?” But that’s really not the case. I’ve got salad and vegetables in my shopping trolley but there’s always some chocolate in there, too. I do most of the cooking at home, On the morning of a competition, I get so nervous I feel really sick. I have to force myself to have something so I’ll have enough energy to perform well. Sometimes I get those days where I don’t want to be so disciplined. You think: ‘I’ve trained really hard, I deserve to have a pizza.’ It’s OK to have a little relapse every now and then but I can’t do it every day or I’d be rolling round the track! C. Guy For a gymnast, a kilo can make all the difference. But if you don’t eat enough you’ll be a bit shaky and weak. It’s all about eating the right amount, at the right time - two hours before you do anything, Breakfast is fruit and if I’m a bit peckish, whole wheat toast and butter! I get to training for 12 pm, then break after three hours for lunch - more fruit, a cheese and tomato sandwich. I’m back in the gym from 5 pm to 8 pm, then I go to my Mum’s for steak and vegetables or chicken and salad. I don’t tend to mix carbs with meat late at night. I’m not the best cook, but I think it’s fun to do. I know how to make chicken from my mum’s recipe, it just takes me a bit longer to get organized. D. Tomas It’s definitely possible to eat delicious food and be a professional swimmer. I’ve always loved food so I’m not going to be obsessive because you can get what you need and still enjoy every bite. I’m not really one for endless protein shakes and energy drinks. Before a training session I’d rather have a banana. That’s not to say I’m perfect. At the world championships I got my feeding strategy wrong - and I paid for it. For my sport it’s what you eat two days before the competition that makes the difference. You have to “carb load” - eat piles of rice or pasta - and I didn’t. I was leading for a long way but I ended up 11 th . My biggest indulgence is pastry. And I love baking. I train for 33 hours a week so in my time off I need to rest, and spending time in the kitchen is perfect. Swimming is my biggest passion but baking comes a close second.