Olympic bronze medal winner at Rio 2016 and one of New Zealand’s most successful field athletes, Tom Walsh discusses how nutrition continues to play a role in enabling optimal physical and mental performance.

Q: What are the areas that you focus on for your nutrition, and how much of a role does protein play?

To maintain my body weight of 135kg, I consume 5,000 calories per day, which is spread across five to six meals. Each meal is 2 to 2½ hours apart. 

For breakfast, I’ll often have a bowl of oats coupled with NZMP’s ready-to-mix protein powder, berries, milk and honey. In the midmorning, I’ll have a protein shake snack with berries and oats, as well as a sandwich. Lunch and dinner typically consist of a form of carbohydrate, protein and vegetables – two cups each – and I’ll top it off with a protein shake snack in the mid-afternoon, then the same portions again for dinner. 

Protein is a necessity in my diet as it helps with muscle maintenance, building and recovery. I consume around 100g of pure protein every day and for as long as I can remember, dairy protein has been a part of my diet as it’s readily available. NZMP’s ready-to-mix whey protein powder is now part of my daily diet. I think they taste great and the protein is a better quality than others I’ve had. In addition to protein, I also eat berries for antioxidants; Omega 3 for joint health; creatine for muscle build and repair; and caffeine gum to keep me alert and focused. 
 

Q: There’s mounting evidence suggesting that nutrition plays a significant role in mental health. Have you found this to be the case?

Mental health is definitely as important for athletes as physical fitness. If people in the athletics world were to pick the best shot putter based on physique, I wouldn’t stand out as I’m not as big or as strong as my competitors. But I have my own way of preparing myself mentally, which stems from my confidence and the belief that I can perform to my best ability. This pushes me to “bring it” when I need to! Nutrition plays a crucial role in supporting my mental wellbeing and I’m particularly conscious about how I can manage burnout, which is a risk when you’re constantly pushing yourself. 

Nutrition affects many areas of our lives, such as sleep, and it is important that we’re aware of when and how we eat.  

Q: Do you have any recommendations for other athletes or anyone struggling to reach their performance goals? 

It’s important for all of us to accept that there are times where we might not feel motivated and not be too hard on ourselves as we recalibrate our daily routines. If you used to go to the gym before work, keep up your morning workouts and it’ll help to relieve the stress you are experiencing.

It’s also important to keep your head held high, both in your attitude and how you carry yourself. I try to keep aware of how I carry myself through my body language and posture at all times, including training sessions. 

Disclaimer: The views expressed above are the opinion of the author, and Fonterra is not responsible for any decisions taken in reliance on the same.