The Olympic Athlete Diet
For You: Piattoly says, “The principles of sports nutrition never change regardless if you're a weekend warrior, average exerciser, or elite athlete; the only aspect that changes is the total caloric intake. Whether I'm working with a mom who plays tennis five days a week or an Olympian, we still focus on the same eating principles such as eating every 3 to 4 hours, eating after training to enhance recovery, and hydrating well.”
Or view our Chunky Vegetarian Chili. Just add cooked extra lean ground beef or turkey breast to the chili for an extra dose of protein.
For You: Hertzler says the three key principles of sports nutrition—eating to fuel the body, eating to repair the body, and eating to be healthy—apply to Olympic-level athletes and the average exerciser. He says to eat a piece of fruit before each meal, make sure to consume a blend of lean protein and carbs within 30 minutes after your workout, plan your meals ahead, and get healthy sources of calcium and protein that are low in fat.
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.
For You: Consuming low-glycemic foods steadily throughout the day, focusing on hydration and the type of foods you eat are top tips that apply to the non-athlete. “If the everyday person adheres to these suggestions, they should be able to optimize their health, perform better workouts, and even do their job better,” explains Austin.
Think of this Teff Injera Bread with Carrot-Ginger Chutney for your next international food venture.
Also try, African Chicken in a Spicy Red Sauce for a flavor-infused, high-protein meal.
For You: “You don't want to begin your workday on an empty stomach just as an athlete does not want to begin a training session on an empty stomach. And the composition of your meal is that balance between carbs and protein that is so often overlooked when we eat in a hurry or snack. Focus on giving yourself the best type of fuel,” Korzun explains.
We hope the Alpine Team will also give our Tuna-Guacamole Tacos a try.