Eat like a champ with eating regimen and health ideas from stars of 2026 Commonwealth Games

The dream may be over for England’s footballers, but sports stars from the home nations have been lighting up this summer’s Commonwealth Games in Glasgow. They finish tomorrow (August 2).

So just what are the secrets behind the regimes of top athletes that power them to glory? Here James Moore looks at some of the key food and drink that five stars incorporate into their nutrition routines – and the tips you can pick up for your own exercise routine…

Josh Kerr

Who : A silver 1500m medallist at the Paris Olympics in 2024, the 28-year-old Scot will be running in the mile in Glasgow.

Secret: Coffee. The stars says he does an “eight-day coffee fast before races. A coffee about three hours before the race should then have more impact.”

Why it works : Studies have shown that the caffeine in coffee can improve performance in runners, with one review suggesting it could boost endurance by an average of 24 per cent. One way it works is to help block a brain chemical called adenosine that makes us feel tired. A Spanish study also found that having a brew 30 minutes before aerobic exercise could improve the rate of fat burning.

Zharnel Hughes

Who: An Olympic bronze medallist in the 4×100 and officially Britain’s fastest man.

Secret: Beetroot. He says he incorporates the veg “as it is very good for recovery,’

Why it works : Science suggests the 31-year is right. Boffins have discovered that beetroot juice can pep up your exercise routine. Its rich in nitrates which the body converts to nitic oxide which widens blood vessels, helping blood flow and delivery of oxygen to your muscles. In one study athletes who’d had beetroot ran a race five per cent faster, while another found it reduced muscle damage in recovery. Don’t like the red stuff? Popeye’s favourite veg, spinach, works in a similar way.

Adam Ramsay-Peaty

Who: A three-time Olympic gold medal swimmer.

Secret: Peanut butter on a banana. The 31-year-old star, who can gobble up to 8000 calories a day, says the sweet, nutty, combo provides “energy during the training process.”

Why it works : Athletes like eating peanut butter as is a calorie rich nutrient dense food. But it’s not the only way mere mortals could benefit. A recent study from Australia found that three tablespoons of the stuff could boost muscle power in the legs as we get older. The potassium and magnesium in bananas can regulate muscle function too and, some suggest, help prevent cramping.

Emma Finucane

Who: A track cyclist and gold medallist in the team sprint ar the 2024 Olympics.

Secret: Porridge. The 23-year-old makes oats a key part of her diet along with protein yoghurts and omelettes.

Why it works : A bowl of porridge is perfect for providing stamina. It’s made up of complex carbohydrates that break down slowly providing sustained energy release. It can help you feel fuller for longer and contains important protein and fibre too. A study from Loughborough University found that foods like porridge with a low glycaemic index enhanced endurance when eaten about three hours before exercise.

Katarina Johnson-Thompson

Who: The 33-year-old won a silver medal in the heptathlon at the 2024 Paris Olympics. She’ll compete for England at the Commonwealth Games this summer.

Secret: Eggs. The star includes the protein-rich foods in her daily diet saying: “I’m very much an egg person”. She aims to eat around 70g of protein a day.

Why it works: A typical large egg contains around 6g of protein and this is vital for athletes to aid muscle recovery and repair post-workout. They’re easy on your system too. The International Society of Sports Nutrition says: “Due to their excellent digestibility and amino acid content, eggs are an excellent source of protein for athletes.” There’s little evidence that eggs increase levels of bad cholesterol, but go for them boiled, scrambled or poached which will reduce the amount of fat you’re consuming.