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Pro Nutrition: Liam Killeen

In this series of interviews, we will be putting nutritional questions to the stars of British cycling. We want to know what they eat, when, and why! These stars all have one thing in common - they have Jamie Richards as their nutritionist.

From his Bristol-based private nutritional practice, Jamie advises clients throughout Europe, including some of our best known cyclists, as well as weekend warriors and (heaven forbid), non-sporty types! His mantra is "food not fodder" and his approach is using food to promote health, avoid injury and promote full recovery. Jamie explains that "training and competition stresses the body and depletes us of essential nutrients. How and when to replace these nutrients is the key to training longer and staying fit and injury free".

In this first interview of the series, Jamie has let us put some questions to none other that Liam Killeen. Liam is a household name and needs little introduction. He is a regular fixture on the elite xc mtb scene, and won the 2006 Commonwealth Games. He dropped off the radar in 2007 when he suffered a debilitating virus for most of the year, but is back with a vengence now, and has set his heart on reaching the podium in the 2012 Olympic Games and winning the Elite World Championship title. Liam loves music, inherited from his musician father, and enjoys cooking.

CNo1: So, Liam, how do you use nutrition to prepare for your sport?

LK: Quality nutrition is really important for sport and for everyday health too. Timing and composition of mealsis important too. I like to give myself at least 2.5 hours between eating and exercise. On training days and race weekends I'm looking for nutrient and calorie-dense foods that digest easily. During competition I'll consume around a litre of fluid - a light sports drink with carbs and electrolytes per hour along with 2-3 gels.

CNo1: And what is your favourite food on a hard training day?

LK: After a training ride I usually have something simple; a good carbohydrate like millet, oats or amaranth, mixed with yoghurt, fruits and nuts.

CNo1: Sounds good. Is there anything you miss that is not allowed in your nutritional program?

LK: Not really. I'm lucky that I don't crave any bad foods and I enjoy the occasional ice cream or chocolate! I think the more you eat natural, fresh foods the more you appreciate how well they make you feel and you won't feel the need to eat sugary or processed foods. I suppose my only vice is coffee. I really love it, but limit myself to just 1-2 cups in the morning.

CNo1: Can you share your greatest nutritional discovery with us?

LK: Really, it's growing your own! I grow some of my own salad and vegetables and they taste unbelievably different from shop bought produce. I really believe the fresher the better and it doesn't get any fresher than out of the ground and straight to the plate. Other than that, I buy local produce - meat, eggs and other veg - organic where possible. I enjoy spicy foods, good quality spices and fresh tumeric make a difference.

CNo1: Do you take supplements and if so what and why?

LK: Natural foods supply most of the vitamins and minerals I need but I do supplement my diet most days with fish oils, glutamine with some whey protein in a recovery powder.

CNo1: If you had one piece of advise for a budding athlete (in terms of their nutritional choices) what would it be?

LK: Do a five day food diary and go through it with a nutritionist who specialises in sport. You won't believe the difference it makes. You'll start feeling really well and be able to train and race so much smarter.

End.

Next time around we'll be asking another of Jamie's clients, Will Bergfelt, ex-Felt team mtb rider and now elite road racer, about his dietary idiosyncracies and how he uses nutrition to race the hardest nuts on the British cycling scene.

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