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Joshua Khoury is a 30-year-old Sydney cafe owner.
Credit: Art by Eliza Iredale
5.45am A banana and a handful of blueberries before work at our new cafe. I have a small espresso and a piccolo to get ready for opening time.
8am Our Champ Bowl – two poached eggs, avocado, cherry tomatoes, pickled cabbage, kale and harissa hummus.
8.30am A freshly squeezed orange, watermelon and pineapple juice.
11am A strong three-quarter flat white.
12.30pm A protein shake with peanut butter, banana, honey, almond milk and whey protein.
2pm Porterhouse steak, chat potatoes and tray-baked vegies with chimichurri, plus a glass of water – I haven’t been drinking today as much as I should.
4pm The cafe’s closed and it’s time to head to the gym for strength and conditioning, with high- intensity cardio in the mix. Before I start I have a pre-workout supplement.
6.20pm Dinner with my wife and kids at one of our favourite sushi restaurants. We have a mix of sushi, sashimi, grilled eel and Japanese tea.
9.30pm I finish the day with a camomile tea and honey.
Dr Joanna McMillan says
Top marks for… Being one of the few Australians nailing their fruit and vegetable intake! Your inclusion of high-quality protein at each meal in the form of eggs, meat and seafood supports muscle health, while the long-chain omega-3 fats in the fish and eel are important for good brain function.
If you keep eating like this you’ll… Meet your nutrient needs nicely. Just watch the gym supplements as pre-workout formulations are often very high in caffeine which could impact your sleep, while wholefood protein has benefits over powdered forms.
Why don’t you try… Swapping the almond milk, which is low in protein, for dairy milk and Greek yoghurt to create a wholefood smoothie. This adds not just high-quality protein but also calcium, riboflavin and other micronutrients.
Joshua Khoury co-owns Sydney’s The Rusty Rabbit cafes with his brother Jamesray.
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