A total of 26,640 beds have been booked, 12,180 lunches have been eaten,
5,400 bananas were munched and that was just to get the Olympic torch to London!
To make it to the 2012 Olympics, athletes not only train their bodies and
their minds to perfection, they must hone in on their nutrition. They know that
what they eat can make a difference in Olympic gold. Training and competing in
the Olympics involves a tremendous amount of hard work, dedication and
perseverance.
Eating a healthy diet sufficient in nutrients and calories to fuel training
is
the key component and may just be the deciding factor in that tenth of
a second that distinguishes a gold medal from silver. These athletes know
firsthand how to eat and drink for optimal performance and recovery.
More: How
to Adjust Your Nutrition on Race Day
Olympians Eat Breakfast Daily
Olympians consume their first meal approximately 30 minutes after waking up.
Our bodies become insulin sensitive after eating breakfast. Insulin sensitivity
refers to how well the body responds to the hormone insulin. When you eat most
of your calories earlier in the day, the total caloric intake throughout the day
actually decreases.
Starting the day with protein is a good choice. When consuming lean protein
in the morning choose omega-3 rich eggs or egg whites; low-fat, organic dairy;
lean and clean breakfast meats; as well as the high protein, whole grains like
steel cut oatmeal or quinoa.
More: Are
You Eating the Right Breakfast?
Olympians Eat Organic
Foods which are not organic may be toxic and pose severe health risks to
people as well as hinder athletic performance. Avoid the most contaminated
fruits and vegetables by purchasing organic versions.
“The
Dirty Dozen” list of fruits and vegetables was put together by the
Environmental Working Group, this list includes apples, celery, bell peppers,
peaches, strawberries, nectarines, grapes, spinach, lettuce, cucumber,
blueberries and potatoes—some of the most contaminated fruits and
vegetables.
Olympians Eat Small, Frequent Meals
The Olympic season is considered peak season for athletes. They should fuel
often, eating every four hours. By keeping a regular meal schedule athletes can
prevent fatigue and reduce injury risk. During competition the most rapid use of
fuel, regardless of intensity occurs during the first 20 to 30 minutes. The goal
of athlete’s during competition is to provide macronutrients and calories to
sustain the activity. Athletes need proper nutrition to prevent glycogen
depletion, enhance their immune function, reduce muscle damage, and speed muscle
recovery.
More: Top
Marathon Recovery Foods
Olympians Hydrate Often
When entering competition fully hydrated, chances are athletes will be able
to perform better. Fluid requirements vary from person to person, so the best
way to stay adequately hydrated is to stick to a schedule. Different from
Olympians, most of us only require approximately 11 to 15 cups of water daily,
according to the Institute of Medicine. Choose to drink filtered water were many
of the dangerous contaminants have been removed.
More: 15
Hydration Facts for Athletes
Olympians Love Power Foods
Dara Torres, swimming.
Power food choice: raw almonds
Almonds are the best high fat, anti-inflammatory food! It’s not often
nutritionists recommend high-fat foods, but the quality fat found in almonds is
super supportive for athletes especially during recovery. One serving of almonds
contains six grams of protein, six grams of carbohydrates, and more than 20
flavonoids. These antioxidants prevent free-radical damage resulting from
extreme training sessions. Manganese and copper are two minerals found in
almonds. Both are needed to maintain the metabolic processes and support
stamina. Almonds are also high in magnesium. When an athlete has enough
magnesium in their system, their vessels relax, which improves blood and oxygen
flow throughout the body.
Ashton Eaton, decathlon
Power food choice: chunk light tuna packed in water
Tuna is an excellent source of protein. Tuna is rich in magnesium, potassium,
B vitamins and omega-3 essential fatty acids. By consuming a healthy, lean
protein after a strenuous workout recovery time is enhanced.
More: How
to Fuel Your Body for Energy
Carli Lloyd, soccer
Power food choice: edamame
Edamame is considered one of the best plant proteins, similar in quality to
eggs and cow’s milk. A unique protein in soy called, peptides, is known to
provide extreme health benefits, including improved blood pressure, controlled
blood sugar and improved immune function, all which are necessary in the world
of extreme sport. While soy foods are still linked to controversy, stick with
organic, whole food forms. Choose fermented versions like tempeh, fermented
tofu, and soy miso which include immune boosting probiotics.
Tamika Catchings, basketball
Power food choice: grilled chicken
Chicken is so versatile! It is a great source of protein. Approximately 67
percent of our daily protein needs are found in just 4 ounces. Skinless chicken
breast is an athlete favorite. Athletes are encouraged to eat lower fat options.
Athletes are very hard on their bodies, so the lean protein found in chicken
breasts may actually help prevent bone loss. Chicken is very rich in B6 and
niacin. These B vitamins are necessary in the conversion of proteins, fats, and
carbohydrates into usable energy.
More: How
Much Protein During a Workout?
Heather O’Reilly, soccer
Power food choice: Greek yogurt
Foods rich in probiotics have been shown to enhance recovery from fatigue and
help maintain a healthy immune system. The International Journal of Obesity,
recently published information showing that “adding one or two servings of
yogurt to your daily diet can help you maximize loss of fat and minimize loss of
muscle.” For athletes, dairy may enhance gains in lean mass, strength output, as
well as reduction in body fat levels.
Eric Shanteau, swimming
Power food choice: peanut butter
Peanuts, like almonds, are a very good source of monounsaturated fats and
antioxidants. Peanuts actually contain high concentrations of polyphenols.
Roasting peanuts can actually boost their antioxidant level by as much as 22
percent! Nutrition science has found that those who eat nuts at least twice a
week are much less likely to gain weight than those who almost never eat nuts.
So for the athlete needing to maintain their weight for competition nuts are a
great snack choice for quick, sustained energy.
More: Learn
to Snack Strategically
Reese Hoffa, shot put
Power food choice: sprouted-grain breads
Sprouted-grain breads are made from wheat kernels, called wheat berries. The
kernels sprout, are ground up and then baked into breads. Because they are made
from whole-wheat kernels, sprouted grain breads are a good source of whole
grains and fiber. Sprouted-grain breads made from a variety of grains and
legumes can provide a complete set of amino acids.
More: 5
Best Carbs for Athletes
Sample Olympian Diet
Approximately 60 percent of an athlete's diet should steam from carbohydrates
with a mix of vegetables, fruits, whole grains and small amounts of low fat,
organic dairy. About 30 percent of an athlete's diet should come from lean
proteins, fish, poultry, lean meats, beans, and low fat, organic dairy. Another
10 percent of an athlete's diet should come from quality fats, olive and canola
oils, nuts and nut butters, seeds and avocados.
A smart nutrition goal for any athlete would be to enjoy a nutrient rich,
mostly plant-based diet. Always fuel before, possibly during and after exercise.
Balance energy by eating small, frequent meals throughout the day and be sure to
hydrate adequately with water, herbal teas and natural juices. Good nutrition
will always enhance performance. Never let poor nutrition be a limiting
factor.
More: Natural
Race Food Alternatives
