My Day on a Plate: Sophie Hosking, lightweight rower 3pm Time for weight-lifting and pilates-style exercises in the gym. A protein shake helps my muscles adapt. 6pm Early dinner, with decent protein and carbs for fuel: grilled chicken with sweet potato and plenty of broccoli, spinach, tomatoes and carrots. As a lightweight sculler I have to shed 100g here and there to reach race weight. 9.30pm Green tea in front of the television before bed. Exhausted. Sophie's regime should be a lesson to the carb-phobic population. You have to eat carbs to give you the energy you need to exercise. Protein is needed for muscle development but carbs are not public enemy number one; just choose the right ones like sweet potato, oats and whole grains, which release their energy slowly.