Madison's Meal Plan. Breakfast: Flaxseed oatmeal with chia seeds and raisins. Snack: Fruit, like mandarin oranges, after practice. Lunch: Often leftovers from the night before, such as three-bean chili with pita chips. Snack: Smoothie with spinach, pineapple, protein powder, orange-mango juice, rolled oats and chia seeds before afternoon practice.
Dinner: "Tonight we're getting ready to make some tacos! For Chock to pull off her routine so effortlessly, she has to count on the strength and precision of her partner, Evan Bates.
To keep his blood sugar up during practice, Bates often keeps sports drinks and snacks on hand at the rink. The pair isn't big on restaurant meals unless they're short on time and energy.
Although healthy eating is a major priority while training, Bates isn't opposed to the occasional splurge. Breakfast: Ezekiel bread with almond butter and jelly and a shake with spinach, blueberries, mango, coconut milk, orange juice and chia seeds. Snack: Smoothie with protein powder, spinach and chia seeds after practice.
Snack: Almonds, dried fruit or applesauce. Dinner: Tacos, or another meal cooked with Chock. If you thought that luge was just a joyride down an icy chute, think again. Chris Mazdzer puts in a ton of time at the gym, lifting weights to perfect the explosive strength needed at the start of each race.
Full body coordination drills are key when it comes to steering down the course, and outdoor sports like mountain biking, soccer, rock climbing and volleyball help him in keeping his motions fluid.
If you ask Mazdzer, coffee is not the right thing to wake up your body in the morning — it's water. If he's feeling like something hot, tea is usually the go-to, though espresso makes an appearance occasionally.
Chris' Meal Plan. Breakfast: Breakfast sandwich with eggs and avocado and a bowl of plain yogurt with honey, chia seeds and hemp seeds. Lunch: Sandwich with a side salad, dressed with balsamic vinegar and olive oil. Dinner: "It's always a surprise when on the road, but I try to incorporate some type of protein, starch and vegetable.
In Sochi I loved the sushi station," he says. Karen Chen's days are dedicated to two main things: Training and studying. The year-old figure skating is serious about getting her schoolwork done, but nearly every other waking moment is spent stretching, foam rolling, practicing on the ice or exercising away from the rink. Karen's Meal Plan. Breakfast: Oatmeal with fruit.
Snacks: Greek yogurt or, her guilty pleasure, homemade banana muffins. Hometown: Steamboat Springs, CO. Ski jumping not exciting enough for you? Enter Nordic combined — an ultra-challenging Olympic event that requires athletes to master not only that high-flying sport, but cross-country skiing as well. To tackle both disciplines, Bryan Fletcher puts about hours per year into building his endurance and some additional hours doing weights, plyometrics and runs on the jump hill.
Though he needs to remain lean for jumping, Fletcher also requires ample energy to power through a 10 to 15 kilometer race on skis. To ensure he's got just enough energy stored to perform in competitions, Fletcher keeps his meals fairly consistent, but he doesn't deprive himself of any one thing completely. Bryan's Meal Plan. Breakfast: Two pieces of toast with seeds and grains like Dave's Killer Bread with organic butter, two eggs over easy, half an avocado and coffee.
Lunch: Sweet or savory oatmeal. Dinner: Salad, heavy on vegetables with a 4- to 6-oz. Even when she's not tackling long distances on snow, Sophie Caldwell is moving — working on her strength via weight lifting, plyometrics and core exercises at the gym. With all that activity, nutrition is immensely important to keep her on top of her game. While on the World Cup circuit throughout Europe, Caldwell makes a point of trying interesting foods in all the different countries. She never passes up an opportunity to dig into brunost brown cheese from Norway, pasta, gnocchi or spaetzle, and she has a special affinity for European gummies and jelly beans.
Sophie's Meal Plan. Breakfast: Yogurt with granola, bread roll with jam, soft-boiled egg and fresh fruit, plus coffee and juice. Snack: Water and sports drink, energy bar and gummies during training. Lunch: Salad with a carb, like pasta or potatoes, with meat and bread. Snack: Yogurt and cereal, chocolate, cookies, or cheese and crackers are go-to post-workout snacks.
You can always find a big block of that in my fridge," she says. Dinner: Salad with sides of pasta and meat, soup and bread, then dessert. Snack: Yogurt and granola before bed. Although speedskating looks graceful, it requires an insane level of strength and endurance. Ryan Pivirotto has lived in South Korea for the past two years, honing his speed and racing technique via weights and interval training.
Pivirotto starts the day smart by drinking a glass or two of water to rehydrate from the night before. He makes sure to build up energy reserves to carry him through his training sessions by carb-loading with pasta, rice, breads, protein and small amounts of vegetables. Ryan's Meal Plan. Lunch: Pasta dish with vegetables. Snacks: Nuts or fruit in between meals, with water, sports drinks like Gatorade or Powerade, and coffee. Dessert: "My go-to has been and always will be ice cream, he says.
When they're not strategically sweeping or sliding across the rink, curlers like Tabitha Peterson hit the gym. Bench presses, squats deadlifts and core exercises ensure their legs, upper body and abs are in shape for their games. At the Olympics, members of the USA curling team will only tackle one or two games per day, but during regular season competitions, they might have three, with little break in between. Peterson makes sure to hydrate and down whey protein drinks before and after workouts to keep her energy up.
For her, the thing thats hard to stay away from during training is candy. Tabitha's Meal Plan. Breakfast — Greek yogurt with granola and fruit or a smoothie, plus water and milk or orange juice. Snacks — Peanut butter protein balls.
Lunch — Salads with baby spinach, chicken, veggies like peppers, broccoli, carrots and cucumber, and balsamic vinaigrette. Dinner — Stir fry with quinoa or another grain instead of rice, with protein like chicken or shrimp and sauce. Nathan Chen trains for four or five hours per day when he's prepping for competition, rising at am and fitting in three sessions before he hits the hay at night. When he's not on the ice, you can find him doing weight-based workouts at the gym or biking outside, which means he carries lots of snacks with him to stay fueled throughout the day — luckily his mom is a big help in keeping his meals organized.
Nathan's Meal Plan. He's also known to inhale a bowl of yogurt with berries and granola. Murphy also shared that his philosophy to fueling himself during training is to keep it simple, saying, "I want to be able to refuel from my training, and use my diet to complement [it]. Before the Rio Olympics, gymnast Gabby Douglas shared with Cosmopolitan her typical training day meal as a two-time Olympic gold medalist:.
To get through my first four hours of training, I ate a hot bowl of oatmeal and a banana with tea. My amazing grandmother helps make my meals so I can stay focused on my training. My grandma made waffles, scrambled eggs with cheese, and kosher beef bacon. It was good enough to get anyone out of bed! Just like knowing when to bow out of an Olympic gymnastic event to tend to her mental and physical well-being, Simone Biles follows her intuition when it comes to food.
She said for gymnasts, in particular, tracking can lead to eating issues, so "I just eat what I know I can and should. When she does have time to eat, she opts for oatmeal or fruit.
Before diving into the pool, I'll typically have a granola bar or peanut butter toast and a banana," she told PureWow in September Olympic record-setting swimmer Caeleb Dressel , who took home five gold medals at the Tokyo Games, explained to USA Today what a typical day of eating looks like when he's in training mode.
For his first practice of the day, Dressel said he'll eat something small like a bagel, toast, or oatmeal. Osaka, who has a sponsorship deal with BodyArmor Lyte, hydrates as soon as she gets out of bed. It's a guessing game for me but that's the first thing I drink and then normally I have rye bread with smoked salmon and avocado.
Olympic gymnast Laurie Hernandez laid out what she eats to keep in shape—and it's not about counting or restricting calories. Then I will eat a light lunch, with a snack in between. On mornings that I have somewhere to be, like physical therapy, I'll do something a little quicker like yogurt or fruit.
I'll usually make oatmeal the night before or prep something small because I won't have time to make food in the morning. No matter what I have, almond milk always makes an appearance. It goes in my coffee, my oatmeal, my cereal, and even my eggs!
Hernandez said her nutrition strategy is all about listening to her body and finding what works for her. While they can afford to eat more calories, they also tend to choose better sources, like avocados , candy-free trail mix, and nut butters. Vavrek also notes that Olympians eat frequently. Furthermore, top athletes make sure to hydrate appropriately. Endurance athletes, regardless of where they are exercising, can also benefit from electrolytes.
Plus, these athletes are working with sports dietitians to make sure their diets are on point. Grieger is also a medical reviewer for Everyday Health. The basic tenets of eating well — a mix of nutrient-dense foods plus limited splurges for craveworthy eats — applies to everyone. While eating exactly like an Olympian might not be in your best interest, Tara Collingwood, RDN, a board-certified sports dietitian and certified personal trainer in Orlando, Florida, offers some digestible tips inspired by the gold medal hopefuls.
Always eat before you begin your sweat session, Collingwood points out, even if it's something small. And yes, even before early-morning workouts! Collingwood suggests always eating a small snack after exercise, too. Collingwood echoes Simone Biles, suggesting that you listen to your body when making dietary choices.
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