Feeding An Olympic Appetite

Greetings from London! Nearly one week into the Games, I’m hoping you’re all feeling Olympic spirit. Being so close to all the action, there’s no question that I am! It’s not hard to feel inspired watching the world’s top athletes laying it all on the line and competing in the fight of their careers.

It has definitely gotten me thinking, though. While much is often said about training routines and work out regimens, what about the nutritional side of things? Going for gold means a lot more than thousands of grueling hours at the gym, pool or other training facility. It all starts with what we put in the body! Eating the right stuff allows athletes to work hard and delay fatigue, both of which might just give them the edge they need to win!

I can tell you one thing: there is no one-size-fits-all diet. Different sports require different eating plans. Below I’ll explain some of the nutritional strategies that go into becoming an Olympian!

The Marathon Runner

Endurance athletes rely on ingesting between 4,000 and 6,000 calories per day in order to keep up with their high-intensity training routines! For athletes involved in marathon running, cycling, rowing and other endurance sports, it’s no question that carbs are king. Carbohydrates are vital in order to maintain muscle and liver glycogen; imperative for storing energy. And low energy is simply not an option!

Before every training session or competition, endurance athletes need to a eat meal rich in carbs with a moderate amount of protein. Fat and fibre should be kept at a minimum to keep feelings of fullness or bloating at bay. I recommend nutrient-rich carbs like Irish oats, sweet potatoes, quinoa, brown rice pasta, sprouted grain bread and beans. These foods are also quite versatile!

The Gymnast

For athletes involved in sports requiring quick bursts of energy, like gymnastics, weightlifting or diving, it’s all about maintaining that strength-to-weight ratio. Unlike the marathon runner, a professional gymnast’s diet should aim to build muscleand strength, rather than endurance. While these athletes train for hours each day, most gymnasts will only compete for a maximum of 90 seconds at a time. And so storing a lot of complex sugars won’t really help them all that much. In this case, carbs take more of a backseat to the all-important protein.

Most athletes involved in anaerobic or power sports try to get between 60 and 70% of their total calories from proteins with the remainder coming from fats and carbohydrates. What’s on the menu? A good 5oz chicken breast or salmon fillet, for example, can provide up to 30g for lunch or dinnertime. However, meeting these protein needs at breakfast (the most important meal of the day!) can be a bit more challenging. Fortunately, foods like Greek yogurt and cottage cheese are great for this!

The Wrestler

Wrestling is different than other Olympic events due to the various weight classes. These classes represent the wrestler’s maximum allowable weight. In men’s wrestling, the lowest weight class is 110 lbs, while the maximum is 264 lbs. To verify their weights, wrestlers must weigh in before every competition.

The wrestler’s diet needs to provide the right number of calories to help them achieve and maintain the weight that will make them most competitive. These athletes ingest a lot of lean proteins, such as egg whites and poultry. Beans and soy are great sources of protein for the vegetarian and fruit and potatoes are excellent providers of carbs and fiber.

The Soccer Star

For soccer, basketball, volleyball and other team players, it’s really all about balance. With longer competition sessions than a gymnast, these athletes do need to focus on their carbs, but not quite as much as the marathon runner. A balanced diet rich in lean protein, whole grains and lots of fruits and veggies is key.

In team sports, there’s often little time between practice and competition so recovery time is very important. Meals that are rich in essential amino acids and also a good source of carbohydrates are necessary — a tasty wrap and a glass of fruit juice is perfect for this!