Olympic aspirants must have lots of proteins and no carbs

Sports nutritionist Gavin Allinson has said that one can take inspiration from an athlete's diet to gain the strength of swift British athletes like Jessica Ennis and the stamina of Mo Farah, the 'Daily Mail' reported.

Allinson recommends starting the day with a breakfast omelette, followed by salad for lunch, soup or a protein shake in the afternoon and then a simple meal of meat and two veg - without carbs - in the evening.

Workout before breakfast and dinner not later than 6 PM, followed by light exercisers an hour later was highly recommended by the nutritionist.

The nutritionist said that one should aim for nine a day rather than five, eating six portions of vegetables and three pieces of fruit.

Junk food like pizza, carbohydrates and fats must be a struck out from the diet, and eating butter is advisable over margarine, the paper quoted Allison as telling 'The Sunday Times'.

Western diets have too much omega-6 in them, which helps cholesterol stick to arteries, he said.

For those with a sweet-tooth, Allinson recommends lime cheesecake, which contains cauliflower and cottage cheese.

Cottage cheese is also said to be great as a snack to stave off night time cravings and could also be the the key to an all-important good night's rest as it contains tryptophan, an amino acid which aids sleep.

Adding virgin olive oil is considered best for salad dressings, Allison recommended.