The dietitian-approved protein boost you can pick up at almost any convenience store

Michelle Heyman is a soccer player. The 38-year-old shares her day on a plate.

7am A flat white and two eggs with smashed avocado on toast.

7.30am Creatine in orange juice and an electrolyte drink.

9.30am Post-gym, a high-protein Chobani yoghurt.

12pm Chicken Kyiv with sweet potato, carrot and broccoli.

2pm I have a banana with peanut butter before a run.

6pm A big bowl of delicious laksa. It’s full of protein, vegetables and ingredients that are great for your gut.

7pm A snack of papaya with more high-protein yoghurt and granola.

Top marks for… A well-timed spread of protein – eggs, yoghurt, chicken and laksa – across the day. This will support muscle repair and recovery after gym and running sessions. The yoghurt twice a day also gives your calcium intake a strong boost, important for bone health and resilience in a high-impact sport.

If you keep eating like this you’ll... Stay well fuelled for general health, but on heavier training days you could fall short on carbohydrate, the premium fuel for repeated sprints, endurance and topping up muscle glycogen. Iron is also worth keeping an eye on, as female athletes are at higher risk of low stores, which can sap energy and impair recovery and immune function.

Why don’t you try... Adding an extra carbohydrate serve in the form of oats, wholegrain toast, rice, noodles, pasta or potato around harder sessions and matched to the day’s training load. Include iron-rich foods, such as lean red meat, mussels, eggs, legumes and tofu, and combine the plant sources of iron with foods rich in vitamin C to help absorption.

Michelle Heyman is an ambassador for the partnership between the Australian Institute of Sport and Chobani.

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