This summer, the world has been gripped by ‘Olympic fever,’ with millions across the globe tuning in to watch Paris 2024. This year’s athletes have spent countless hours training to compete in the most prestigious sporting event of 2024, which means sticking to a strict fitness regime and diet.
Daily diets look different for each Olympian, but the goal is to keep the body fuelled with the necessary vitamins and nutrients. To gain insight into the diet of an Olympian, nutritionists at the weight-loss programme Second Nature have created a guide on how to re-create the daily diet of an Olympic athlete.
Remember to set your goals
Before starting your healthy eating journey, it’s essential to consider your long-term goals. For example, are you looking to lose weight or bulk up? Athletes also need to consider this question when competing in the Olympics, as different sports require different diets.
It’s important to remember that one diet does not fit all in the world of sports. While boxers tend to go through more periods of weight cycling to meet their target weights, swimmers will maintain a consistently high-calorie intake to meet the demands of their training.
For example, while the NHS recommends that men should eat 2,500 calories a day, American swimmer Michael Phelps stated that he would eat up to 10,000 calories a day during heavy training sessions.
Similarly, Norwegian swimmer Henrik Christiansen told the New York Times that he can eat up to 7,000 calories daily while training.
There’s a common misconception that all Olympic athletes tend to cut down on calories while training and competing. However, the truth is that most athletes need to maintain a higher calorie intake to sustain their intensive training and recovery demands.
In a video uploaded to TikTok, American rugby player Ilona Maher told Woman’s Health: “I think that there’s some misconception about what athletes eat; I eat a lot of carbs.” She concluded the video by stating, “Fuel up, don’t stay hungry.”
It’s also important to note that many athletes choose not to track their calories. American gymnast Simone Biles revealed that calorie-tracking is uncommon in gymnastics, mainly due to its negative impact on emotional and physical well-being.
What meals do Olympic athletes eat?
While the number of calories each athlete consumes differs, Olympians all have the same goal—to be as strong as possible and perform to the best of their abilities. Ultimately, your diet should focus on what makes your body feel good and strong.
Avocado and boiled eggs on sourdough toast
Many athletes tend to eat larger meals throughout the day to keep their bodies energised during busy training days. Because of this, avocado and boiled eggs are the go-to breakfast choice for many Olympians.
Avocados are full of healthy fats, which help to maintain healthy cholesterol levels. Boiled eggs are also packed with protein—an essential part of an athlete’s diet for building muscle and strength.
Protein is one of the most essential parts of an Olympian’s diet. The food group is hugely effective for strengthening muscles and reducing the risk of injury. Protein is also an essential component of our immune system to help athletes fight off illness.
Sourdough toast is rich in complex carbohydrates which will help fuel the athlete’s training. Carbohydrates can also help to reduce inflammation which can be high due to the athlete’s training load.
Chicken with vegetables
Chicken is packed with protein and can improve heart health, which is why many athletes incorporate it into their daily diets.
Chicken quesadillas and stir fries are some go-to meal choices in the Olympic Village; A side of vegetables and rice typically accompanies these meals.
Broccoli, spinach, and peas are all rich in iron, helping to boost energy levels, making them a crucial part of an Olympian’s daily diet.
Salmon and rice
Another popular meal choice for Olympians is salmon, topped with a side of rice and vegetables.
Salmon is low in calories, which is perfect for athletes looking to stay lean while building muscles, such as boxers and gymnasts. The food is also rich in omega-3 fatty acids, which reduce inflammation and improve heart health.
Simone Biles has stated that lemon pepper salmon is one of her top evening meal choices. This dish is typically accompanied by a side of broccoli, asparagus, and rice.
Rice is another fantastic food choice for fuelling your body, keeping you full and energised throughout the day.
Make yourself a smoothie
Many Olympic athletes have stated the importance of smoothies in their daily diets. Smoothies are quick to make and easy to digest—perfect for athletes with busy training schedules.
They are also a fantastic way to obtain your daily dose of vitamins, which is why they are so heavily relied on in the world of sports.
American swimmer Ryan Murphy has stated that his typical smoothie contains strawberries, bananas, spinach, oats, cinnamon, honey, and coconut water. This smoothie is rich in both iron and vitamin C, making it an ideal option for boosting energy and strength.
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Don’t miss out on a sweet treat
There’s a common misconception that Olympic athletes tend to cut out entire food groups, like carbs and sugar, to stay in shape—but this often isn’t true. Many athletes have reiterated the importance of eating a sugary pudding after a heavy training day.
For example, Simone Biles went viral after revealing her recipe for s’mores cookies, promoting thousands to re-create the recipe at home.
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Norwegian swimmer Henrik Christiansen has also gone viral for his obsession with the chocolate muffins served in the Olympic Village. His videos about the snack have amassed millions of views on TikTok, resulting in social media users referring to the athlete as the ‘Olympic Muffin Man.’
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In an interview for the Paris 2024 Olympics, Canadian swimmer Maggie Mac Neil described herself as an “ice cream girl,” highlighting the importance of having a sweet treat in your daily diet.
On your fitness journey, it’s important to remember to treat yourself—even if you’re being more mindful about your eating choices. Restrictive eating can result in a damaged relationship with food, which can negatively impact your mental and physical health, so having a sweet treat for dessert can be beneficial.
Sugar is an important factor in maintaining a healthy and balanced diet. When eaten in moderation, the food group provides your body with a much-needed energy boost, which is why detox diets that cut out sugar entirely can be harmful.
Peanut butter bites are another dessert enjoyed by multiple athletes. This snack is rich in protein and an excellent energy source, making it a standard part of an Olympian’s diet.
Robbie Puddick, a registered nutritionist has commented:
“Diets look different for each Olympian based on their sport and personal preferences. For example, climber Jesse Grupper eats a pescatarian and gluten-free diet, while swimmer Caeleb Dressel follows a diet consisting of plenty of seafood and red meat.
“Ultimately, an athlete’s diet needs to fuel their bodies, allowing them to compete at the best of their abilities. A balanced diet, rich in vitamins and nutrients, is essential for everyone—not just Olympic athletes.
“Whether you’re swimming, running, or just relaxing this summer, it’s important to consciously incorporate a balanced and healthy diet based on whole foods into your daily routine.”
