Mark Foster

Mark Foster

Mark Foster is one of Britain's most successful and internationally renowned swimmers. Having won his first international medal at the 1990 Commonwealth Games in Auckland, New Zealand, Mark went on to win many titles and accolades. Highlights of his 17 year career to date include ten times European champion, three times Olympic finalist, and eight world records including 21.13 for 50m Freestyle in 2001. Visit www.markfoster.co.uk

Seasonal Berries spoke to Mark about the highs and lows of his career, persuaded him to tell us the secrets of his success and why a healthy diet is vital to keep him in peak condition.

When did you first start swimming?

My Father never swam due as he had a terrible fear of water but he insisted that my siblings and I learnt from an early age. I loved swimming right from the start - there is nothing else like it and nothing else comes close to it; gliding through the water is so calming. For me, swimming is an extremely spiritual exercise.

My father did me a huge favour and I strongly believe that all parents should encourage their children to learn to swim. Such a large proportion of family holidays involve being at a beach or a hotel pool, and so it is imperative that children are taught not only the fun aspects of swimming but also learn about potential dangers.

What do you enjoy most about competitive swimming?

I love standing on a block alongside seven other competitors, thinking "come on then, let's see who's best!" Competing for Great Britain has been the most exciting part of my career to date; it's such as a big responsibility and the feeling of pride that you are representing your country is incredible. The atmosphere of swimming in front of a crowd, and especially on live TV, is one of the most exhilarating things I have ever experienced.

What have been the highlights of your career?

There have been so many highs; the amazing thing is they keep on coming which is why I am still competing at the age of 36. I think my biggest highlight so far was when I first broke the world record for the 50m freestyle in 1993. The realisation that I was the fastest person in the world to swim through water at that point in time was the most amazing feeling. I then went on to break my own world record in 2001 which also felt pretty good.

Have there been any particular challenges you have had to contend with over the course of your career?

The main challenge of swimming is to keep myself motivated year in, year out. For me, motivation comes from my love of competing and the thrill of a challenge. The hard part is not winning the first time round but holding onto your title.

Swimmers are not paid extortionate wages and so money doesn't provide much of an incentive - swimmers are in it for the love of the sport rather than to get rich. Sometimes it does seem a little unfair that even though I've been World Champion six times and a World record holder eight times, I would be lucky to earn in one year what a footballer makes in a single week. But that's just the way it is and how the world of sport works.

What is your focus for 2007?

2007 is a strange and unusual year for me as I'm taking time off from competing to concentrating on motivational speaking and my new business. I am starting up a supplement company with David James and Colin Jackson which will focus on energy bars, gels, drinks and meal replacements. This will present me another challenge- helping people learn and understand about exercise and healthy nutrition which are both so important for maintaining good health and wellbeing.

You will be competing in the 2008 World Championships. Can you tell us a little about how you get yourself in peak condition?

For the world championships in Manchester next year I want to be in the best physical condition of my life. However, I set myself this target for every competition so it's very hard to try and top it every year!

I will be 38 next year and I really want to prove to people that competitive swimming is not just a young person's sport. I really want to be on the podium in Manchester and win in front of a home crowd.

What tips do you have for Seasonal Berries' readers to help keep themselves in the best possible shape?

I love berries because they taste amazing and they are good for you, which makes them pretty much the perfect food in my opinion.

When I train hard and strain my body, it's imperative that my muscles and immune system are able to recover as quickly as possible. Eating the right foods helps this process; as berries are full of antioxidants they are really valuable in helping keep everything in great shape.

A tip I would give readers would be to separate all their food groups every so often, for about a week. Separating carbohydrates from protein and only having lean meat, such as chicken, beef or pork, with lots of salad and vegetables allows your body to break the food down more easily. If you imagine your stomach as a mixing bowl- by putting in a starter, main course, water, wine, dessert and coffee you are overloading the system as your body tries to break it all down. Keep it simple.

You're a big fan of blueberries. Why do you like them so much?

I have always loved blueberries. I love their rich blue colour; their taste and the fact that they are so easy to include in my diet, and of course because they are so incredibly good for my body.

What is your favourite way to serve berries?

My favourite way to eat berries, and in particular blueberries, is in a smoothie. When I am training I have a protein shake for breakfast which is made up of half a pint of skimmed milk, protein powder, a cupful of blueberries, ice, half a plain yogurt and a spoonful of honey. It's the best, and the most delicious, way to start the day.