Representing Australia at the Rio Olympics to place in the top 10, long-distance runner Eloise Wellings makes athletic excellence look easy! We were lucky enough to have a chat with the mum-of-one on what her daily meal plan looks like, as well as her gruelling workout sessions that see her race-day-ready.
Eloise Wellings’ day on a plate
To start the day, I have a bowl of The Muesli Sugar Free along with some Greek yoghurt, a piece of fruit and a coffee. I like to keep it light and easy in the morning and it also tastes delicious!
My lunches need to include protein to refuel my body and help my muscles recover from my morning training session. I usually have a chicken or tuna wrap with some salad.
I tend to have a protein shake just before dinner, which assists with recovery after my afternoon training session. My main meal is different every night. We try to keep all our dinners balanced with a mix of protein, vegetables and carbohydrates. Some of the dinners we enjoy as a family are chicken burritos, steak with quinoa and roast vegetable salad and tuna steak with sweet potato and broccoli.
I couldn’t get through the day without snacks. I find that bananas, protein smoothies and bliss balls are awesome for a post-workout snack. I also have snacks outside of my training sessions to keep my body nourished — fruit, yoghurt and The Muesli Sugar Free are my go-to foods.
Even though I have a well-balanced diet, I also take two supplements. The first is Ubiquinol (the active form of CoQ10) which I take daily. Ubiquinol assists with muscle inflammation and helps with maintaining my energy levels. The second supplement, magnesium, also helps me by relaxing my muscles and helping manage muscle fatigue and cramps.
A typical Olympic workout week for Eloise
Morning: 25km long run to improve aerobic capacity (usually 1 hour 45 minutes).
Afternoon: rest (time with family and prepare for the week ahead!).
Morning: 60 minutes steady run plus core work to keep strong, flexible and stable when competing.
Afternoon: 30 minutes steady run plus drills to help with technique and 4x100m fast strides.
Morning: 30 minutes easy (7km).
Afternoon: Track session — this is typically a hard workout consisting of 1km repetitions with a short recovery.
Morning: 60 minutes easy recovery run.
Afternoon: 30 minutes easy run.
Morning: Threshold run to help build aerobic capacity (ability to utilise oxygenated blood for a long period of time).
Afternoon: easy 30 minutes plus gym — heavy lifting.
Same as Monday or I do hills session for strength.
Australian long distance runner Eloise Wellings represented Australia at the 2006, 2010 and 2014 Commonwealth Games and the 2012 Summer Olympics. Most recently at the Rio Olympics, Eloise was the highest placing Australian Athlete in the history of the 10,000m, finishing 10th with a personal best time. Find out more at her website.