Training like a Winter Olympics athlete? Here’s how to eat, when, and how often
As the world's top athletes gear up for the 2026 Winter Olympics in northern Italy, many will indulge in the country's pasta and pizza while adhering to their meticulous nutrition plans. For Olympians, understanding their dietary needs is just as crucial as their training regimen.
The main dining hall at the Milan Olympic Village serves approximately 3,400 meals daily across six stations, catering to the athletes' nutritional needs and cultural preferences. This includes preparing around 3,000 eggs and about 450 kilograms of pasta each day, according to the Olympics website.
Nutrition plays a pivotal role in supporting physical training and enhancing performance, as stated by Kristen Gravani, a performance and food allergy dietitian at Stanford University who has worked with numerous Olympic athletes. While Olympic athletes' calorie intake and extreme eating habits may vary, there are key practices in their training and nutrition that the average person can adopt.
Dr. Dan Benardot, a professor at Emory University and registered dietitian who has worked with Team USA athletes, emphasizes the importance of nutrition timing. He shares a story of working with the US marathon team, highlighting the significance of eating something before training to maintain normal blood sugar and hydration levels.
For the average person, Gravani suggests a quick snack before exercise, focusing on timing and the type of snack. She recommends a low-fiber fruit or crackers, paired with a small amount of protein or fat for optimal results. For instance, a banana with a bit of peanut butter is a great option.
Additionally, Gravani emphasizes the importance of eating after exercise to aid in recovery. She suggests a combination of protein and carbohydrates, adjusting the carbohydrate ratio based on the workout's endurance demands. A smoothie with whey or vegetarian protein powder, fruit, and liquid is a versatile post-training option.
Beet juice is another recommended recovery aid, as it may improve fat metabolism, ease muscle soreness, and support recovery after intense workouts. Beets possess antioxidant and anti-inflammatory properties, which can reduce inflammation and oxidative stress associated with muscle soreness. A review paper published in the journal Sports Health in 2021 suggests that beetroot supplementation can accelerate recovery after exercise.
Jessica Arquette, an assistant professor and registered dietitian at Ohio University, highlights the benefits of anti-inflammatory foods for recovery after intense training. Antioxidant vitamins A, C, E, the mineral selenium, and omega-3 essential fatty acids are key nutrients found in colorful fruits, vegetables, nuts, seeds, and healthy fats like salmon, flax, and chia seeds.
When it comes to dietary variety, Benardot and Gravani advise against eating the same thing every day. They recommend consuming a wide range of foods to obtain different phytonutrients. Gravani emphasizes the importance of variety, suggesting that even elite athletes should diversify their diets to obtain various vitamins, minerals, and antioxidants for optimal recovery and gut health.
Arquette, an endurance athlete, agrees, highlighting the importance of eating a variety of healthy foods that offer functional benefits. These foods include bone builders, blood builders, coenzymes, and antioxidants, such as yogurt, lean meats, citrus/berries, colorful veggies, and starches like rice.
Benardot further emphasizes the importance of variability in protein sources, timing, and distribution throughout the day. Consuming protein every three to four hours, in doses of 20 to 40 grams, has shown the most benefit for muscle growth and strength, according to the National Academy of Sports Medicine. However, it's crucial not to overeat protein, as it can lead to dehydration.
Benardot and Gravani advocate for frequent, small meals throughout the day instead of three large meals. This approach helps sustain blood sugar levels and prevents extreme hunger or fullness. By eating what they ate before but distributing it differently, athletes can maintain energy balance and improve nutrient utilization.
In summary, training like an Olympic athlete involves fueling with quick snacks before workouts, recovering with protein and carbohydrates after workouts, pairing iron-rich foods with vitamin C, and consuming anti-inflammatory foods to aid in muscle recovery. By adopting these nutrition tips, anyone can improve their training and overall performance.
