Sourdough bread is the better choice, but a dietitian says opt for this kind for a fibre hit

Des Flanagan is a performer. The 31-year-old shares his day on a plate.

8.30am Sourdough toast with avocado, tomato and ham. Coffee with a teaspoon of creatine before I ride to rehearsals.

10am A banana during vocal and physical warm-ups.

1.30pm I head home for a minestrone soup and a few slices of sourdough.

3pm An orange and a coffee while reading.

6pm Stir-fry with potato, chicken, beans, carrot and capsicum. A beer at the theatre.

10pm Some muesli and a herbal tea with a spoonful of creatine before bed.

Dr Joanna McMillan says:

Top marks for … Plenty of whole foods, including fruit and vegies, spread across the day for fuel. Sourdough is a good choice as the fermentation process may help make it easier to digest and often gives it a lower GI. However, if you’re choosing white, it lacks fibre. Creatine has strong evidence behind it for supporting high-intensity performance and recovery.

If you keep eating like this you’ll … Have the energy to keep up with your show schedule, but you may be falling short on total protein and calcium for someone doing such physical work. Apart from a little milk in coffee, there’s not much calcium-rich food across the day, important for bone strength and muscle function.

Why don’t you try … Adding feta to breakfast and a more substantial recovery snack based on Greek yoghurt to boost calcium and protein, such as a smoothie with yoghurt, milk, oats, berries and chia. I’d also swap the ham for eggs or salmon, as processed meats are best kept as an occasional extra. Take your creatine in water or a smoothie rather than hot coffee as heat can reduce its stability over time.

Des Flanagan is starring in Come Alive! The Greatest Showman Circus Spectacular.

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