3. Portion Control is Key for Strength Training

For the Athlete: Sports dietitian Andrea Braakhuis, PhD, who works with BMX rider Arielle Martin and at the U.S. Olympic Committee Training Center in Chula Vista, WI, says nutrition during the training session all depends on the intensity and type of session. “If the session is greater than 1-and-a-half hours and moderate to high intensity, then a banana or carbohydrate gels are warranted. If the athlete is completing a weights session, then a small amount of protein with a portion of carbohydrate is a better option,” advises Braakhuis.

For You: Braakhuis says regular exercisers may not be training at the intensity or type of sessions expected of the Olympic athletes and should be wary of taking in too many calories; she suggests the regular exerciser watch the portion size of their snack options. Fruit and lean protein can be used in moderation to hold stamina.