Could incorporating an Olympic athlete's diet be healthy for you?

Be it a 100m race, scoring the perfect 10 on the shooting range, or breaking a world record in weightlifting, an athlete's preparation for the Olympics is incomplete without a healthy diet. They may be spending hours in the gym, the track and field, etc training and working out, but all those calories burned make little to no sense if there isn’t enough nourishment to sustain it. While their diet—planned to perfection—helps these elite world-class athletes, one isn’t wrong to wonder if they (non-athletes) could implement the same in their daily lives. 

They surely can. Nothing’s there to stop them. Fitness expert Aman Puri, founder of Steadfast Nutrition, shows one how to do it and where they could go right or wrong. 

What does their diet comprise?

A little bit of everything would be one way to describe what an Olympic athlete eats. Simply put, their diet usually comprises micro- and macronutrients. In addition to consuming a much higher protein intake, their diet is also rich in complex carbohydrates (found in legumes, fruits, starchy vegetables, and whole-grain products), electrolytes (since they sweat a lot), magnesium (pumpkin, almond, spinach) for better muscle recovery, and melatonin (nuts) for better sleep. They aren’t just dependent on supplements and processed food but are daily consumers of salads, greens, and a rainbow diet (colours of all fruits and vegetables). 

Hydration is the most important part of the diet. Along with plain water, they need to have mineral-rich water and electrolytes to have good organ functions, replenish the lost electrolytes, and prevent themselves from dehydration. 

Different strokes for different folks

That said, not all athletes will eat the same thing. It all depends on what their discipline is. An endurance athlete, in track and field, for example, would consume more carbohydrates because they need to sustain their energy for a longer duration. On the other hand, a strength athlete (weightlifter) would have a protein-rich diet because their muscles contract and expand when they exercise. 

Staying light and heavy

As far as the lightest and heaviest meal of their day is concerned, it is breakfast that’s the heaviest. Unless they have a morning workout/training session, that will then see them eat at night. This is done to store glycogen in the body, a necessary step that replenishes the body and is a good energy source in the morning. Dinner is the lightest meal since they don’t want to overeat and have any discomfort in their stomach. For an athlete at the Olympics, a balanced diet is a balance between micro and macro that comprises proteins, fat, and fibre, along with vitamins and minerals. As far as what they can’t eat goes, they must stay away from alcohol and any food that has simple carbohydrates—due to them giving the person a sugar spike or added preservatives that could give an allergy or the stomach a lot of discomfort. 

Athletes are humans, and they have cravings too. So yes, they can have desserts and sweets on their cheat meal days. It’s very important for them to relax and take a break from their diet as well. All that they need to ensure is that they take care of their total calorie intake.

So should you follow the diet of an Olympic athlete? 

Athletes follow a strict routine, which includes sleeping at the right time for the correct duration and eating a calculated diet—which means the carbs, fat, and protein ratio is fixed as per their requirement. It’s all part of a systematic plan, and nothing is out of their will. It’s as per their body type, sport, and what their end goal is. If your workout routine is like that of an elite athlete, then yes, you can surely take the guidelines of their diet and make it according to your lifestyle. If you’re a working professional who has a workout routine, then you can always think about how an Olympic athlete’s diet is planned. Some athletes go for small portions, but more portions. It’s completely alright to follow the diet of an Olympic athlete, but it should be as per their calorie requirement. 

Discipline is probably one of the biggest lessons that someone who follows the diet of an Olympic athlete will learn. Having small meals in their diet, which include micro and macronutrients, will form a routine that will help them. Consuming more than what’s required will lead to sugar-related problems and your glucose level fluctuating, with a good chance of ending up overweight. It won’t happen overnight, but over time with their metabolism slowing down. 

Where can you go wrong?

It’s important to not get excited about what is available or what an athlete is consuming. Remember that they have experts guiding them, and a lot of time and money is invested in them over the years so that they perform to the best of their abilities. So stop comparing. Be mindful of the fact that the quality of food is more than quantity. The same goes for the supplements, so please check their quality and hygiene. 

Ways to optimise your normal diet 

People should have a complete diet where they have a good amount of fibre, carbohydrates, and protein. Consume macronutrients properly and then focus on the micronutrients, where they take vitamins through supplements—since you can’t fulfil this through raw and whole food. They should implement a strict eating style where they eat at the same time every day. This body clock helps set a rhythm in their life that is healthy. 

Lead image: Netflix

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