When we watch the world’s best athletes perform in the Olympic Games, we might focus on the hours of physical training they endure to rise to their level of competition. But often overlooked is an equally important component of an Olympian’s life: nutrition.
Eating like an Olympian means more than just consuming the right number of calories. Understanding what, when, and how to eat for the demands of your particular sport can give your body the fuel it needs to perform at its best.
Fuel Your Fitness
While specific dietary requirements will depend on the type of sport you play, in general, athletes’ bodies demand more energy to power them through their training regimens and help them recover.
“An athlete will usually need 50 to 70 percent of their caloric intake to come from carbohydrate food sources, (the main fuel source for our brain and muscles),” says Lucy Mower, MS, RDN, CD, an outpatient clinical dietitian at University of Utah Health. “Individuals involved in high-level athletic training also require increased protein to support their recovery as well as fluid to replace fluids and electrolytes lost during training.”
All athletes will need the following in some capacity, but how much they need will depend on their training and competition regimen.
Carbohydrates
These are the main sources of energy for the body, so athletes need to make sure they are consuming plenty of carbohydrates to provide energy as fuel for training sessions and competitions. Examples of high-quality carbohydrates include:
- Whole-grain bread
- Oatmeal
- Brown rice
- All fruits
- Lentils
- Quinoa
- Sweet potatoes
Proteins
Protein is important for muscle repair and recovery and helps promote muscle growth. Proteins also help keep us full and sustain us between meals. Examples of good protein sources include:
- Lean meats
- Plant-based protein like beans, lentils, nuts, and seeds
- Fish
- Eggs
- Dairy
Antioxidant-Rich Foods
Intense exercise causes the body to produce free radicals. Antioxidants neutralize these free radicals, which reduce muscle soreness and fatigue. Foods that contain high amounts of antioxidants include:
- Berries
- Cherries
- Leafy greens like kale and Swiss chard
- Nuts
- Broccoli
- Artichokes
- Tomatoes
Healthy Fats
Along with being an energy source that will keep you satiated for long periods of time, healthy fats also protect our organs and help our body absorb other nutrients like vitamins A, D, E, and K. Foods that are a source of healthy fat include:
- Avocados
- Olive oil
- Nuts and nut butters
- Eggs
- Seeds like sunflower seeds, chia seeds, and flaxseeds
- Oily fish like salmon, trout, and sardines
Hydration
Proper hydration for athletes is critical. As you sweat, you lose fluids and electrolytes. Drinking plenty of water before, during, and after physical activity is the best option for adequate hydration, but other sources include:
- Electrolyte drinks or tabs
- Foods with high water content like watermelon or cucumber
Personalize Your Plan
To perform your best, keep track of your dietary intake, training, and recovery in a journal or log to help you learn what fueling methods work best for you.
“There is no one-size-fits-all approach for fueling,” Mower says. “It’s important to experiment with fueling techniques recommended according to activity level, and fueling should be adjusted according to your training schedule and overall health and well-being.”