If you’ve ever seen Harry Garside in the ring, you’ll already know this: Boxing is a high intensity combat sport that requires a high degree of skill. It’s also highly specialised: to create an even playing field, athletes compete within a weight division. Harry competes in the lightweight division which requires him to have a well-practiced, individualised sports nutrition strategy.

With this in mind, Harry incorporates the 4Rs into his performance nutrition plan. Read on to find out how Harry Refuels, Repairs, Revitalises and Rehydrates.

To hit his training, performance and recovery goals, Harry’s nutrition goals centre around consuming quality, nutrient dense food. He opts for carbohydrates to Refuel, lean protein to Repair his muscles, alongside essential fats, vitamins and minerals to optimise his immunity and Revitalise. 

As a part of his nutrition plan, Harry incorporates a variety of foods – burgers and Healthy Fried Chicken included!

To get G’d up, Harry’s go-to Grill’d order is a Simon Says burger with added beetroot and charred pineapple – it’s packed with much-needed carbs for refuelling, protein for muscle repair, and healthy fats, vitamins and minerals to revitalise him. For an extra punch of protein, Harry adds a side of Healthy Fried Chicken Bites.

Rehydrating with lots of water is key – all through the day, you’ll find Harry sipping from a large water bottle. Not only does it help him keep up with his hydration goal, Harry also finds that it’s a good way to help him feel calm and content – to take a moment out of his day and training to reconnect with himself. 

To support his focus on the 4Rs, Harry also credits his sleep routine and mindset practices. Consistent, good quality sleep is also vital to his training, recovery and performance – Harry achieves this through a sound pre-bed and wind-down routine.

Harry's also big on mindfulness, meditation, visualisation and positive affirmations. Our suspicion is that his focus in this area is a big part of what sets him apart as an elite athlete, helping him get the most out of his training and nutrition plans.

If you’re looking for evidence-based nutrition advice to ramp up your sports performance recovery, you can find more information about the 4 Rs of Recovery Nutrition here. Or, for sports nutrition advice that’s specific to you and your athletic goals, you can find a network of Accredited Sports Dietitians here.

Wanna know how we level'd up our nutritional knowledge to build the healthiest burgers in the game? Watch us take on nutrition with the Australian Institute of Sport.