“I felt down, man. I had three slices of pizza before the game and the food took me down.”
— Leroy Loggins
The 2024 Olympics are on, and every advantage counts when the world’s top athletes gather to compete on a global scale. To achieve Olympic glory, they must meticulously balance demanding training with a strategic nutrition plan, as diet undeniably impacts performance. As the world’s best athletes gather in Paris for the Olympics, their diets will play a vital role in their pursuit of excellence.
For the Olympics, all athletes will primarily eat in the Village, which offers all types of cuisine to meet the specific nutritional needs of the 15,000 athletes from 208 territories and nations. On making the right diet choices, Paralympic champion Lucy Ejike reveals, “Most times, when you get to the Olympic village, there are a lot of soft drinks and juice to take and if one is not careful, it might affect his or her nutrition, weight and so many other things. So, we athletes need to be careful.”
Nutrition peculiarities for Athletic Sports
Tailoring nutrition to meet these specific demands is crucial for athletes to perform at their best and support their overall health and well-being. The type of sport, intensity, duration, and individual athlete’s body composition all play a role in determining the specific nutritional needs.
Gymnasts benefit from a balance of carbohydrates from sources like whole grains, vegetables and proteins to support strength and flexibility. Revealing her Olympic diet, Suni Lee, an American gymnast, says,
“I like to eat pretty healthy because if I feel my best I know I can go out there and compete at my best.” On her eating philosophy, she adds, “I love my fruits and my vegetables. I try to eat as healthy as possible, especially leading up to competitions — getting my good protein in and carbs because that’s important too because we need energy.”
For endurance sports like cycling or long-distance running, athletes consume complex carbohydrates such as whole grains, fruits, and vegetables to sustain energy levels throughout the activity. Masai Russell —who will compete in the 100M hurdles on the United States track and field team —describes eating well as the most important part of her training regimen. However, it is not just food that she has focused her efforts on, as she explains the importance of her drink choices. “When I’m training, I like to go for a Gatorade for carbs and sugar. I also do a sports packet of Pedialyte to keep my muscles hydrated and elastic,” she states.
Swimmers also require a diet rich in lean proteins, which aid muscle repair and provide essential endurance nutrients. Katie Ledecky, the most decorated female swimmer ever, says, “Normally, for breakfast, I have oatmeal with a banana and berries. Usually, for lunch, I have scrambled eggs with veggies on toast, and I make chicken or steak with a side of salad or cooked vegetables, and also rice or pasta.”
Team sport athletes, such as basketball players and footballers, enjoy a mix of carbohydrates for quick energy and proteins for muscle repair. Sharing her diet, Steph Rovetti, a Rugby player, reveals,
“I typically start with the carb and protein these days, rice or potatoes, chicken or steak, and more vegetables with this meal, as it will be a big part of recovery. If I didn’t get enough food that day, I will have a protein snack after dinner, like yogurt with fruit.”
Additionally, combat sports athletes such as boxers and wrestlers incorporate foods high in iron. Helen Maroulis, who suffers from several brain injuries from wrestling, emphasises the idea that food is for the head as much as it is for the body. She eats a four-egg omelette and some broccolini with ghee, garlic, salt, and pepper, two daily snacks, sliced apples and almond butter, or a keto sugar-free organic zucchini bread she makes with almond flour. This diet supports oxygen transport in the body during intense training sessions and fights. They must also consume enough calories to fuel their workouts and maintain their weight class.
Pre and Post Game Nutrition
Before a game, athletes benefit from consuming meals that balance carbohydrates for energy, protein for muscle support, and healthy fats. Some ideal pre-game meal examples include grilled chicken with quinoa and roasted vegetables, a turkey sandwich on whole-grain bread with a side of fruit, or a pasta dish with lean protein like shrimp or tofu and a tomato-based sauce. These meals offer a good combination of nutrients to fuel the body and optimise performance during the game.
After a game, athletes focus on replenishing their energy stores and aiding muscle recovery. A good post-game meal typically includes a balance of carbohydrates to refuel energy stores, protein to support muscle repair, and hydration to replace lost fluids. Foods like lean proteins (chicken, fish), complex carbohydrates (whole grains, fruits), and plenty of water are essential for recovery. Including healthy fats (avocado, nuts) also helps with inflammation and overall recovery. Athletes must listen to their bodies and fuel up with nutrient-rich foods to optimise recovery and prepare for the next game or training session.
By understanding the importance of macronutrients, hydration, periodised nutrition, and individualised plans, athletes optimise their performance and support their overall health as they reach for the gold.
