What Do Olympians Eat?
Some of the world's best athletes reportedly consume the following foods to help them perform and feel like winners.
Shaun White: Beef Jerky
The snowboarder said that in July 2021 that his post-workout replenishment comes from a plant-based meal-replacement shake from Ka'Chava. He said that if he's in a pinch, he just stirs it in some water, but typically he uses oat milk or almond milk, adding a banana or avocado before blending it.
Madison Chock: Flaxseed Oatmeal
The figure skater begins her day with a cup of flaxseed oatmeal, topped with other nutritious foods like dried cranberries, fresh blueberries, and almond slivers. After practicing, she enjoys a second breakfast of ½ an avocado on Ezekiel bread, a few cubes of her favorite cheese, scrambled egg whites, and a cup of ginger tea with agave.
For dinner, she will have either fish, chicken, or red meat along with a side of vegetables. If she is not too hungry, she will have a salad with avocado, beets, feta cheese, and cucumber.
Simone Biles: A Balanced Diet, From Pizza to Salmon
Biles said that she tries not to overeat or stuff herself, and that she just eats what she knows she can and should. She told Women's Health that she is a fan of both carbohydrate-heavy foods and healthy foods, and that she occasionally drinks alcohol.
Katie Ledecky: Chocolate Milk
In September 2019 Ledecky reviled to PureWow that her diet does not rule out carbs. Toast, sandwiches, and berries are all part of her daily menu – with protein-rich foods like chicken and nut butter to give her an energy boost. After a workout, Ledecky replenishes her energy with chocolate milk, which has the perfect amount of protein and carbs for optimal recovery.
Chloe Kim: Comfort Food
Snowboarding prodigy Chloe Kim is vocal about her love of food. As Today reported, her favorite restaurant is the sushi spot Sugarfish in Los Angeles, and she enjoys a smoothie made with coconut water, pineapple, agave nectar, pitaya, and strawberry from the juice bar Nekter in Colorado. Also on her preferred menu, according to her own documentation on social media: comfort foods like ice cream, pizza, and sweet and salty fare like churros, Flamin’ Hot Cheetos and Cinnamon Toast Crunch cereal. “I don't have a crazy diet,” she told PopSugar in February 2018, also revealing that her breakfast of choice is chocolate pancakes, some biscuits and gravy, toast, and cottage cheese, a lunch of pizza from CPK and french fries, and dinner from In-N-Out or Chipotle. “I eat whatever I crave; that's who I am!” she told PopSugar.
Naomi Osaka: Green Smoothies
Tennis champ Osaka, who has made headlines because of her mental health advocacy and represented Japan at the summer games in 2021, sticks to a morning routine that includes a green smoothie with kale, spinach, an electrolyte solution in coconut flavor, and kiwi, as she told PureWow in April 2021. “Before matches, I eat plain pasta with olives or chicken. It’s not too complicated,” she added.
Mia Manganello: Fresh Fruit and Juice
The speed skater told Delish in July 2021 that her pre-practice breakfast consists of oatmeal with orange juice; lunch is avocado toast with an egg; and dinner is teriyaki salmon with white rice and sautéed veggies. She also revealed that she will snack on fruit before her afternoon practice.
Caeleb Dressel: Meatloaf
Dressel said that while he isn't sure how many calories he eats per day, it may be a similar amount to Phelps. He added that he eats small meals throughout the day so he is never hungry and that his dinner consists of meatloaf, carbs, protein, fruit, and vegetables.
Why Olympic Athletes Make the Diet Choices They Do
The goal is to consume enough energy to perform well. Kacie Vavrek, RD, a sports dietitian at the Ohio State University Wexner Medical Center in Columbus, says that energy intake and needs vary greatly between athletes. For example, a marathon runner might burn 2,000 calories or more during their event, while an athlete running the 100 meter dash might burn less than 10 calories. Overall, an athlete’s energy needs will depend on their training and the demands of their sport. They can range from around 2,000 calories per day for a shorter-duration sport, such as sprinting or high-jumping, to 10,000 calories or more for a higher-demand sport such as swimming.
This is why some Olympians don't focus on calorie counting, explains Siera Holley. “Many Olympians choose to practice mindfulness in honoring hunger and satiety cues rather than focusing on calorie counting and numbers. They make an effort to not skip meals and to incorporate healthy snacks throughout the day,” she explains. “While most of their diets consist of nutrient-dense foods, they create balance by still enjoying foods like pizza and alcohol on occasion, too.”
Amy Goodson, a Dallas-based sports nutritionist, says that while many events are endurance-based, they also require short bouts of high-intensity activity. She says that an Olympic diet is generally a healthy diet that includes a mixture of carbohydrates (for energy), protein (to build lean body mass and stabilize blood sugar for satiety), and omega-3 healthy fats like fatty fish and ground flaxseeds (to quell inflammation for recovery and increase calories) — plus lots of fruits and veggies for their antioxidants and fiber. Goodson says that the more nutrient-rich the diet is, the better the athletes are able to recover after training.
According to Vavrek, Olympians eat a lot throughout the day. She says that they need to eat often to keep their bodies fueled and that their diet consists of both carbs and protein to help with muscle recovery and injury prevention.
Collingwood says that the types of carbs, proteins, fats, and other nutrients are important to consider when thinking about nutrition. She applauds Chock's choice of healthy foods like whole grains, salads with nutrient-rich vegetables, good fruits, and healthy fats. Collingwood notes that egg whites are nutritious, but that the yolk contains even more nutrients.
Top athletes know that it's important to stay hydrated in order to perform well. They drink lots of water throughout the day, and if they're exercising in the heat, they'll make sure to drink even more fluids and electrolytes.
Carbohydrates
Carbohydrates are an important energy source for athletes, providing 40-50% of their energy needs during moderate exercise. As work intensity increases, carbohydrate utilization also increases. Carbohydrates yield more energy per unit of oxygen consumed than fats, making them more efficient for athletes who need to consume large amounts of oxygen during long or high intensity events. Depending on the intensity, duration, and frequency of exercise, athletes should consume 6-10 grams of carbohydrates per kilogram of body weight per day. Carbohydrate requirements may also be affected by the athlete’s sex and body mass, as well as total daily energy expenditures and environmental conditions.
Complex carbohydrates are found in starchy foods like potatoes, beans, and whole grains. Simple carbs are found in sugary foods like fruit, honey, and candy. Your body turns all carbs into glucose, which it uses for energy. Glycogen is a stored form of glucose that your body uses for energy later on.
The body can only store a limited amount of carbohydrates as glycogen, which is why the ability to sustain prolonged vigorous exercise is directly related to initial levels of muscle glycogen. For events lasting less than two hours, the glycogen stores in muscles are typically sufficient to supply the needed energy. Extra carbohydrates will not help any more than adding gas to a half-full tank will make the car go faster.
Athletes that require heavy work for more than two hours can fill glycogen storage spaces by eating a high-carbohydrate diet for two to three days before the event. For example, long distance runners, cyclists, swimmers, and cross-country skiers report benefits from a pre-competition diet, in which 70 percent of the calories come from carbohydrates.
Athletes who are constantly eating a high-carbohydrate diet are not advised to do so because it conditions the body to use only carbohydrates for fuel, instead of the fatty acids that come from fats.
Fats
Fat is a significant contributor to energy needs. It is the most energy dense macronutrient, supplying 9 kcal/g of fat. During ultra-endurance events, lasting 6-10 hours, fat can contribute 60-70% of energy requirements.
The amount of energy that comes from fat depends on how long the event lasts and how good the athlete is. For moderate exercise, almost half of the total energy that is used comes from fat. If the event lasts longer than an hour, then the body will mostly use fat for energy. Also, trained athletes use fat for energy more quickly than untrained athletes.
The following text is about how important fat consumption is for athletes. It is necessary for them to consume a minimum of 20% fat in their diet to maintain their performance. If they do not consume enough fat, it can hinder their performance. Although it is necessary to consume fat, there is no evidence to support the claim that a high-fat low-carbohydrate diet enhances athletic performance.
Protein
Protein contributes less than either fat or carbohydrates to the body's energy needs. It is digested into amino acids, which the body uses to build and repair tissues, enzymes, and hormones.
The amount of protein an athlete needs may go up with exercise, based on how often they work out and what kind of activity it is. The regular Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram each day. But, the Academy for Nutrition and Dietetics and the American College of Sports Medicine propose that athletes who do endurance training should have 1.2-1.4 grams of protein per kg of their body weight every day. For athletes who do resistance or strength training, the amount of protein recommended is 1.2-1.7 grams per kg of body weight.
Though consuming protein after exercise has been shown to assist in muscle protein synthesis, eating more protein than what is nutritionally necessary has not been shown to augment muscle growth further. Excess protein is either used for energy or stored as fat.
Athletes who are vegetarians need to make sure they are getting enough protein in their diet by working with a dietitian. Too much protein can lead to problems such as dehydration and a less efficient use of fuel sources. High protein diets also require more water to eliminate the nitrogen through urine and can lead to an increased metabolism and oxygen consumption.
Athletes should not take protein or amino acid supplements because they are not necessary and they are not recommended. Some athletes take these supplements in the form of powders or pills to get the proteins they need, but this is usually too much. Athletes should eat whole foods instead of supplements. If an athlete is taking supplements instead of meals, they should talk to their doctor or a registered dietitian before continuing.
Water
However, a more accurate measure of water loss can be obtained by measuring urine specific gravity before and after exercise Water is a key nutrient for athletes. Each person sweats differently during physical activity, so it can be hard to tell how much water one is losing. The best way to measure is by weighing yourself before and after exercise. Another way to measure is by checking the specific gravity of your urine before and after exercise.
An athlete should drink 5 to 7 mL of fluids per kilogram of body mass approximately four hours before an event to avoid dehydration. They should drink chilled water or electrolyte drinks throughout the event, consuming enough to match sweat losses. Chilled fluids are absorbed faster and help lower body temperature.
After working out, 16 to 24 ounces of water should be drunk for every pound of weight that was lost during the exercise. By tracking one's weight before and after exercising, sweat rates can be estimated, and this allows for more efficient hydration during athletic events. An individual should never gain weight while exercising; this is a sign of excessive hydration, which can lead to electrolyte imbalances and potentially hyponatremia.
Dehydration can cause electrolyte imbalances, which may lead to muscle cramping, headache, and nausea environmental concerns should be taken into account when water consumption is considered. Sweat rates can dramatically increase in hot and humid weather, and it is therefore important for athletes to stay hydrated in these conditions. Competing at high altitudes also increases one's water needs. Dehydration can cause electrolyte imbalances, which may lead to muscle cramping, headaches, and nausea.
If you're an athlete who likes to drink energy drinks or sport drinks, you should be aware of how much caffeine is in them. A little bit of caffeine has been shown to improve athletic performance, but too much can cause problems like insomnia, restlessness, and ringing in the ears. Caffeine is also a diuretic, which means it can make you have to pee during a competition.
Vitamins
A balanced diet including a variety of foods is the best way to get the vitamins and minerals you need for bodily function and athletic performance. There is no evidence that taking more vitamins than you get from food will improve your performance.
The B vitamins thiamin, riboflavin, and niacin are essential for converting the food we eat into energy. Good sources of these vitamins include carbohydrate and protein foods. Because the B vitamins are water soluble and not stored in the body, it is very difficult to consume too much of them. Some female athletes may not get enough riboflavin, so it is important to make sure you eat enough riboflavin-rich foods, such as milk and milk products. Not only do these foods increase your riboflavin level, but they also provide protein and calcium.
Vitamin D has several important functions in the body, one of which is assisting with calcium absorption. If you're an athlete who spends a lot of time training indoors, it's important to make sure you're getting enough vitamin D through diet.
When you work out, your body undergoes oxidative stress, meaning it needs more vitamins C and E, which act as antioxidants. Vitamin E is a fat-soluble vitamin, found in sources of dietary fat like nuts, seeds, and vegetable oils. If someone takes in too many fat-soluble vitamins (A, D, E, and K), their body stores them in fat. However, too much of these vitamins can lead to toxicity.
Minerals
Minerals are important for athletes because they help the body replace what is lost during heavy exercise, like sodium, potassium, iron and calcium. When you sweat during an event, you lose sodium, so it's important to have a way to replace it. That's why sports drinks are beneficial, because they can help replenish both sodium and water. Athletes can also choose to eat a salty snack after exercise to replace sodium, but they should make sure to drink plenty of water with it. Consuming salt tablets alone is not a good idea because it can increase sodium concentration in the body and affect muscle function. Although sodium should be replenished after and sometimes during an event, athletes should not have a high-sodium diet overall.
Potassium levels in the body can decrease during periods of exercise, though not to the same extent as sodium levels. Eating foods that are high in potassium, such as oranges, bananas and potatoes, can help to replenish the body's supply of potassium during and after periods of exercise.
Iron is essential for carrying oxygen to all cells in the body via the blood. This is especially true for endurance athletes, for whom the need for iron is great. Teenage athletes and female athletes may be especially at risk for iron deficiency due to strenuous exercise and menstruation, respectively. Female athletes who train very hard are especially likely to lose their periods entirely (a condition known as amenorrhea), which conserves iron stores. Eating foods that are high in iron, such as red meat, lentils, dark leafy greens, and fortified cereals, can help prevent iron deficiencies, but taking an iron supplement may also be advised. Before starting an iron supplement, it is best to consult with a physician.
Calcium is important for healthy bones and muscles. Athletes need enough calcium to prevent losing bone mass. If they don't get enough calcium, they may develop osteoporosis later in life. Female athletes are especially likely to have trouble getting enough calcium. Dairy products are a good source of calcium, especially if they are low-fat.
If you restrict how many calories you consume while you are engaging in high levels of physical activity, you may not get enough vitamins and minerals. This can adversely affect your athletic performance and also lead to general health problems. If you want to lose weight, you should do so when you are not actively training.
The Pre-Game Meal
Eating before competition can be beneficial to performance when compared to exercising while fasting. A pre-game meal consumed three to four hours before the event can allow for optimal digestion and energy supply. Most experts recommend consuming small pre-game meals that provide 500 to 1,000 calories. This meal should be sufficient but not excessive, in order to prevent both hunger and indigestion.
Meals should be high in complex carbohydrates, which are easy to digest and provide consistent energy.
High-sugar foods can cause a quick spike in blood sugar, which is then followed by a drop in blood sugar levels and a loss of energy. Also, eating too much sugar can pull fluid into the stomach and intestine, leading to dehydration, cramping, nausea and diarrhea. Avoid eating carbohydrates 1-2 hours before participating in any type of physical activity, as this can cause your body to run out of glycogen stores sooner than normal, leading to fatigue.
Pregame meals should be low in fat and high in carbohydrates. Carbohydrates are easily digested and provide the body with the energy it needs for performance.
Drink plenty of fluids before the game. Be careful about drinking caffeinated beverages like cola, coffee, and tea, because they can make you more likely to become dehydrated by making you have to urinate more often.
You should eat familiar foods before an event so you know you can tolerate them during exercise.
If an event is less than two hours away, athletes may benefit from consuming a liquid pre-game meal instead of smaller meals to avoid gastrointestinal distress. A liquid meal will move out of the stomach by the time a meet or match begins, so remember to include water with this meal.
