The 2024 Summer Olympics are here, with top athletes from around the world competing for spots on the podium through August 11. Over these past few months, I have talked to several Olympians set to participate in some of the 32 summer sporting events in Paris. While the athletes I interviewed span a wide variety of events—from tennis starCoco Gauffto breakdancerSunny Choi—I found myself asking them similar questions. What are the secrets to their success? How do they build and maintain their strength?
The answers to these questions offered insights into the eating practices and lifestyle habits of some of the world’s greatest athletes. Through these conversations, I started to see a pattern of go-to foods, recovery habits, nutrition priorities and more. And even when I compared their responses to those of Olympic veterans like gymnastShawn Johnsonand soccer starsAlex Morgan, Kristie MewisandSydney Leroux, common themes stood out.
Elite Athletes Are Morning People
“I practice—literally all I do in the morning is practice,”Chiles explains. The gymnast earned a silver medal in the 2020 Olympic games, so clearly her hard work is paying off! And there are some benefits toexercising in the a.m.: not only do some people find it easier to stick with a consistent routine, but also you may have more energy for the rest of the day and be in a better mood.
Jordan Chiles.Getty Images
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Oatmeal Is the Breakfast of Champions
“[It’s] something that keeps me really full—but not so full that you don’t feel good,”Mewis says. This choice of morning meal easily keeps these athletes satisfied until lunchtime. Plus,oatmealis packed with fiber and prebiotics, both of which are beneficial for gut health. Frombaked oatmealtoovernight oats, you can’t go wrong with this delicious and healthy breakfast.
Satisfying Snacks Keep These Athletes Energized
“I like dried fruits a lot, specifically dried mangoes, as well as peanuts and almonds,”Richardson tells me. “I keep it very light and straightforward when it comes to snacking.” Fruit and nuts seem to be the most popular snacks among these athletes. And pairing the two makes for a fiber- and protein-packed combo to help you stay satisfied and energized.
Hydrationis also essential to these athletes, especially during a hot summer in Paris. While drinking water is an obvious choice to stay hydrated, Maher likes to sip on something with a little more pizazz. “Sparkling water and seltzer is a good way for me to get my hydration in,”she says.
Recovery Is Key
And each athlete has their own form of “me time” that’s a crucial part of the recovery process. Whether it’s a skin-care routine, spending time with pets or reading a book, decompressing after a hard workout is necessary.
Even for Johnson, who won gold back in 2008, time for herself is key as she continues an active lifestyle as a busy mom. “My husband and I read a lot, we love the sauna and we watch movies,” she told me when Imet her in Nashville this June.
Leroux also spends her downtime reading—or watchingLove Is Blind. She’s also a mom, so relaxing is a must. “I think the ‘me time’ is important because once [the kids are] awake, it’s all about them,”Leroux shares. “So I try to fit in some good ‘me time’ when I can.”
Sydney Leroux.Getty Images
High-Protein Meals? Yes, Please!
Proteinis an essential nutrient for all bodies, as it promotes muscle growth, aids in healthy digestion, supports bone health and keeps you full for longer. And for elite athletes, protein is crucial to maintain the strength they have spent years building.
“One of the important ways that I think about protein is making sure I’m including it with each meal,”Choi says. Her easy fix for a protein boost is to “put an egg on it.” The other Olympians prioritize protein, too. Before a match, you may find Gauff eating pasta with chicken and spinach for a balanced lunch. Mewis’ go-tos are protein-packed sandwiches, like tuna or a simple peanut butter and jelly. And Richardson starts her day with a simple plate of eggs or a protein shake.
Meet the 2024 Olympians
Artistic gymnastJordan Chileswon a silver medal in the team event in the 2020 games, but there’s no doubt that her eye is on gold.Sunny Choiis not only a first time Olympic competitor but she’s also competing in a new-to-the-Olympics event—breakdancing. Tennis starCoco Gauffmissed her opportunity to compete in the 2020 games after testing positive for COVID-19, so she’s especially motivated for these games.
Olympic Gymnast Jordan Chiles Has 8 Practices a Week—Here’s How She Stays EnergizedOlympic Breakdancer Sunny Choi Shares Her Favorite Protein-Packed DinnersCoco Gauff Shares the 4-Ingredient Lunch She Eats Before a Match: “I Never Change It”
Olympic Gymnast Jordan Chiles Has 8 Practices a Week—Here’s How She Stays Energized
Olympic Breakdancer Sunny Choi Shares Her Favorite Protein-Packed Dinners
Coco Gauff Shares the 4-Ingredient Lunch She Eats Before a Match: “I Never Change It”
Olympic Runner Sha’Carri Richardson Eats This High-Protein Breakfast Every Race Day
Katie Ledecky Just Told Us What She Eats in a Day While Training for the Paris Olympics
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