Okay, the Olympics are so this past summer. While the celebrations of the USA snagging a ton of Gold, Silver, and Bronze are now long buried in our newsfeeds, one question remains:
What on earth do these athletes eat in a typical day?
Preparing for the Olympics involves more than just physical training; nutrition plays a vital role in the performance of high-level athletes. As 15,000 athletes trained for the Paris Olympic, meticulous diet planning to ensure optimal performance for their events was key.
Because nutrition provides athletes with their energy and recovery needs, sports dietitian Sarah Wick emphasizes that food and hydration is as crucial as strength training and conditioning. Most health-conscious eaters focus on consuming appropriate protein portions. For Olympians, carbohydrates are a primary energy source, while protein aids muscle repair. While the nutritional requirements vary by sport and individual, a commonality among athletes is the necessity for abundant fuel.
Interestingly, not all athletes stick strictly to health foods. For instance, Usain Bolt famously consumed 100 McDonald's chicken nuggets daily during the 2008 Beijing Olympics for their familiarity and digestibility, earning three gold medals in the process. If only we could all eat 100 pieces of fried chicken and win an international award.
Let’s look at some of the infamous diets:
American mountain biker Haley Batten, 25, opts for pancakes topped with bananas and maple syrup before races or intense workouts, needing 90 to 120 grams of carbohydrates per hour of riding. Her post-ride treat is chocolate milk, known to be an effective recovery drink due to its protein and carb composition.
Australian triathlete Luke Willian, 28, starts his day with cornflakes and whole milk and supplements with snacks like salami sandwiches, cookies, and gummy candies throughout the day to maintain energy.
Canadian Rugby player Asia Hogan-Rochester, 25, incorporates diverse foods like granola, pierogies, and overnight oats to meet carbohydrate and protein needs, emphasizing the importance of varied meals.
American 400-meter hurdler CJ Allen, 29, takes a more scientific approach.
His morning cup of joe combines an impressive list of ingredients:
french press coffee, cordyceps fungus, MCT oil, grass-fed butter, grass-fed whole milk or cream, pure vanilla extract, Ceylon cinnamon, collagen peptides, a cacao LMNT electrolyte packet, peppermint essential oil and local raw honey.
And you thought your Starbucks order was complex.
American Chuck Aoki, 33, a Paralympic wheelchair rugby player, prioritizes two breakfasts to fuel his demanding sport: fruit and yogurt followed by a more substantial turkey sausage, hash browns, eggs, and hot sauce combo.
As for energy gels generally favored by long-distance runners? Aoki ditches those, favoring quick sugar sources like Skittles during games.
Want to eat like these world-class athletes? You can, too! Just make sure to train about six hours per day.
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