Eating for Everyday Performance: What I learned from feeding Olympic athletes.

The diet of Olympic athletes has always been the talk of the town. Sports people, fitness freaks, and masses around the globe are curious to know what these athletes consume to remain so fit and strong. Well, to achieve a rigid body, these athletes go through intense training and strict diets. Luckily, I have been with many athletes, and I know what they use to eat to fuel their performance.

Many different kinds of athletes participate in the Olympics, and obviously, they all don’t follow the same diet. For instance, a wrestler, heavyweight boxer, lifter, etc., needs an intense-caloric diet. Usually, such athletes require 8000 calories per day.

Olympic Athlete Meal Plan

If you want to eat like an Olympian, I recommend you to follow the tips below.

Plan your Meals Ahead

Mostly, all Olympic athletes have their meals planned by nutritionists. Their meals are based on;

  • 50-60% carbs through whole grains, vegetables, and fruits.
  • 15-25% of lean proteins, including beans, low-fat dairy, fish, and meat.
  • 20-30% of high-quality fats, including nut butter, nuts, avocados, olive oil, etc.

Protein-Rich Breakfast

Athletes consume protein-rich breakfast after walking for 30-60 minutes to build muscles or recover them.

Eat to Repair Body

Athletes eat to restock nutrients 30 minutes after finishing their sport. If you are a gym freak, you should also have a post-workout meal. Try “My Smart Shake Usana Soy.”

Hydrate Often and Consume Caffeine for Mental Boost

Athletes keep themselves hydrated as their workout routine is much more intense than that of a commoner. Also, a dehydrated body cannot perform well. Besides, they also require good shots of caffeine to keep their mind alert and boost their energy.

Diet Plan of Heavy Weight Athletes (8000 Calories Per Day)

Wake Up 2pk usana my smart shake base vanilla
Post Training Breakfast Porridge oats, whole milk, peanut butter and orange juice (1100 kcal)
Mid-Morning Snack Banana, toast and protein shake (750 kcal)
Lunch 5 egg cheese and spinach omelet, side salad and chocolate bar (950 kcal)
 Pre-Gym 4 waffles, golden syrup, protein bar and orange juice (1100 kcal)
Post-Gym protein shake and Haribo (500 kcal)
Afternoon Snack White bread, butter and jam (350 kcal)
 Evening Meal Roast chicken dinner and chocolate bar (1200 kcal)
Pre-Training Soreen Loaf and Jaffa Cakes (500 kcal)
Post-Training Protein shake & porridge with syrup (500 kcal)

What Do Runners Eat for Everyday Performance?

Some of the events don’t require runners to fuel themselves immediately, so they prefer taking a shot of caffeine to boost alertness. But in events like marathons, these athletes need to level up nutrition games. The common refueling methods used by these athletes include;

  • High carbohydrate intake a day before marathon (10 grams per kg of their body weight).
  • Carbohydrate-rich breakfast 2-4 hours before marathon, low in fiber and fats for quick absorption.
  • 500 ml carb-rich drink right before marathon (consumed gradually).
  • These athletes require a continuous flow of glucose in their body throughout the marathon, so they need to consume carbohydrates in the form of gel or drink approx 60-90gram and 200mg caffeine.
  • After finishing these, athletes refuel their carbohydrates, electrolytes, and proteins.

Here, it is vital to mention the athlete trusted “my smart shake Usanaespañol” which provides protein to the body for muscle repair.

How many Carbohydrates do Athletes Consume to Perform?

Athletes have an intense exercising regime, so they require high-level carbs to fuel their bodies. So, they can gorge down even the naughtiest carbs. However, the carb requirement of athletes varies according to the nature of their sport.

  • For skill-based sport 3 to 5gram per kg of body weight is sufficient.
  • Whereas endurance requires 6-8 grams of carbohydrates per kg of body weight.
  • Similarly, an athlete needs 8-12 grams of carbs per kg of body weight for ultra-endurance.

Fats Requirement for Athletes

Fats are a nightmare for many of us, but we know that only hydrogenated fats are bad. Like us, athletes can consume saturated and unsaturated fats for high-level performance. Athletes consume 25-30% of their calories from saturated and unsaturated fats. The most liked sources of these dietary fats are avocados, olive oil, coconut oil, steaks, fish oil, and almonds.

Proteins Requirement for Athletes

Protein is essential for repairing and building muscles. Also, it aids in maintaining weight and even losing it. Though athletes really don’t have to worry about their weight gain, they do enough daily training to maintain. So, they require protein for recovery and building muscles. These athletes need 1.6 to 2.5 grams of protein per kg of their body weight.

Calcium Intake

Athletes require calcium to strengthen their bones and contracting muscles. Besides, it also helps them maintain their blood pressure and better nervous system functioning. USANA Proflavanol C100 Vitamin C is among the trusted brands by athletes.


Athletes have to boost their micronutrient intake for better performance. They also take supplements to fulfill their requirement of micronutrients like magnesium, iron, and water-soluble fiber. Moreover, being human, athletes also have choices; some don’t like fruits or certain vegetables. So, these micronutrient supplements become vital to prevent any deficiency. One of the entrusted supplements by athletes for this purpose is “UsanaCellsentials Pack Quality Nutrients.

Note: Always consult your nutritionist before taking any supplement, as some of them lead to positive dope tests.

Do Olympic Athletes Need Supplements?

As mentioned above, like any other human, athletes also need supplements to boost their performance. However, they have to be careful while taking these supplements to prevent any unpleasant reactions in doping tests. The essential supplements that these athletes require are;

  • Creatine to get energy and store glycogen in the body.
  • Bata Alanine for better performance and buffering lactic acid.

Lessons from Nutrition Expert for Athletes and Sportsman

These lessons are not only for athletes, but everyone who loves to exercise.

  • Keep yourself hydrated as dehydration can affect your performance badly.
  • Have your pre-workout meal and don’t forget to have sufficient amount of carbs, lean protein, and fluid with you before you go on board.
  • Snack carefully and plan all your meals.
  • Take your recovery snack after completing your workout or performance.


I hope your curiosity about knowing what Olympians eat has some satisfaction now. They need a good intake of carbohydrates, lean protein, and good fats. Besides, they also take micronutrient supplements to prevent any deficiency. Most importantly, they stay hydrated and consume caffeine before performing to keep their minds alert.

One thought to “Eating for Everyday Performance: What I learned from feeding Olympic athletes.”

Leave a Reply

Your email address will not be published. Required fields are marked *