Friday 17th April 2026
Protein, Fibre, or Fuel? Build a balanced breakfast with a modern pentathlete.
When you’re training across five demanding disciplines, breakfast becomes more than routine – it’s fuel with a purpose.
Modern pentathlete Charlie Follett shares how she prioritises protein for recovery, fibre for steady energy and the right balance of fuel to power her through intense training days. Here, she talks through the simple breakfast choices that help her perform at her best.
As a modern pentathlon athlete, my training days can be pretty intense. With swimming, fencing, obstacle course racing, running, shooting (and gym!), I’m often training three to four times a day… so how I fuel from the moment I wake up is really important.
So, what does a modern pentathlete actually eat for breakfast?
When you've got multiple sessions ahead, breakfast isn't something you can skip or rush. It's the first real opportunity to fuel your body for what can be a long day of output. I always aim for something that's going to give me sustained energy, support recovery, and keep me feeling good across every session.
So, what actually makes a good breakfast?
One thing I always try to prioritise in the morning is protein. Training across five disciplines places a lot of physical demand on the body, so getting protein in early helps support muscle repair and recovery from previous sessions. Alongside protein, fibre is something I try not to overlook. Fibre helps slow down the release of energy from the food we eat, which means avoiding those sudden spikes and dips in energy. When you’re heading into several training sessions, having steady energy levels can make a big difference in how you feel and perform. Then there’s fuel, which for me means carbohydrates. With swimming, running, fencing, obstacle racing and shooting all requiring energy and concentration, carbohydrates are essential.
It's not just about eating... it's about eating in a way that supports performance across the whole day.
How do you prepare ahead of busy mornings?
On busy training mornings I often go for something quick and easy like overnight oats or a yogurt granola bowl. The products from Yeo Valley Organic fit really well into my everyday breakfast routine. Yeo Valley Organic yogurt, such a Greek Recipe, is a great source of protein and can be easily paired with fibre-rich and carbohydrate-based foods like granola, fruit or seeds. Having something quick, nutritious and reliable makes it much easier to stay consistent with fuelling, even on days when training starts early.
How do you support your recovery on the weekends?
On weekends, when I have more time on my hands, I often begin the day with a savoury brunch-style toast. I start with wholegrain sourdough toast and spread on Yeo Valley Organic Butter. Then I top it with mashed avocado, scrambled eggs and a sprinkle of Yeo Valley Organic Cheddar. The toast provides the fuel from carbohydrates, the eggs and cheese add plenty of protein, and the bread and avocado bring in fibre and healthy fats. I’ll often add some tomato or spinach on the side for extra colour and nutrients!
Why does breakfast really matter?
Throughout my modern pentathlon career, I’ve learnt that nutrition is one of the most important foundations for performance. Starting the day with a balanced breakfast is a simple habit, but it’s one that helps set me up for everything that comes next!
