As an athlete in a weight-related sport, it’s crucial that I get my macros right to keep me performing at the highest level. In my opinion, the most important macronutrient is protein. High-protein products like SuperNutrio high-protein milk are essential for my recovery and ensuring my body repairs and grows at a rate which supports my fitness and training goals.
As an elite-level athlete, what does training look like for you?
Typically, I train six days a week, but most days this includes a mixture of different sessions. Throughout the week, I tend to have five weight sessions at full capacity, a further three fitness sessions and then two or three sparring sessions on the mat.
Given the high training volume, it’s crucial to prioritise muscle recovery. This was especially important in the lead-up to the Games and during our training camps, where we trained daily. We also had to protect our bodies from excessive wear and tear and any injuries. The last thing anyone wants in a Games year is an injury!
Outside of my own personal training, I run about 3 or 4 different group fitness classes at the GNR8 Academy, so this means that I’m also working with others to make sure they’re getting the best possible training too.
How important is nutrition to your sport and your training?
Nutrition is incredibly important for all elite athletes. As a sport, judo is all about strength and endurance, and my nutrition is what allows me to train and compete at the level that I do.
Protein in particular is a main priority in my diet, as it is essential for muscle growth and recovery, providing the essential amino acids that build and repair muscles. As a more mature athlete, having competed on the world stage since 2010, this is something that I’ve become more aware of over the years, with me being more susceptible to injuries and soreness – judo can really take its toll on your body!
In the last three years, I’ve had to move up a weight category, meaning that I’ve had to put on quite a few kilograms. This can be a tricky thing to get right, ensuring that it’s done in a way that is healthy for your body and useful to your training. Yes, your fitness and training play a role in this, but I’ve mostly been reliant on my diet and putting the right foods in my body in order to both increase my weight, but also sustain it.
As a dad, how important is it for you to ensure that your son is also getting the best nutrition that he can?
As a parent, it can be really difficult to make sure that your children are eating the right things and putting what they need into their body. But as an athlete, I understand the importance of this more than most.
For me it’s about teaching Edward healthy habits, and the importance of certain foods in your diet so that when he grows up he can take this on himself. It’s also being aware of exactly what is in the foods that our children consume – so often what you can think to be a ‘healthy’ option for children, actually has hidden sweeteners or artificial flavours. SuperNutrio high-protein milk has been a great addition for him, just as much as me, as it allows him to get the all important calcium in his diet, and more protein, all just by making a simple swap!
Dan Powell is a Great Britain VI (visually impaired) judoka athlete, who first made his debut at London 2012. He is the 2022 Commonwealth Champion, and most recently took home the Olympic silver medal at the Paris Games in the 90kg J1 category.
Dan also founded the GNR8 Academy in Leicester, a community impact project, where he is the Head Coach and Director. The Academy supports people in the local community – from isolated parents to young people with disabilities or other additional needs – breaking down barriers to physical activity.
