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Olympic athletes – they are not like the rest of us. Most of them train hard all year round And compete in high-end events within the time limit between games. Their programs focus on performance and recovery, which means they live and eat a little differently.

Training programs require the right amount of energy and the right ingredients at the right time. Each athlete and each individual’s dietary needs are different, which means that each athlete must identify a diet that supports their own results. In Tokyo, we asked five athletes from five different sports to share what they ate on a typical training day. We then asked sports nutritionists to evaluate what their diet does and what they can do to call it quits.

Cummings is lifting the weight of the first Olympic and four-time junior world champions. He was born and raised in Biefert, South Carolina, and still trains in a local gym. At the age of 11, he became the youngest elevator to complete the two-pound clean and sound (200 pounds). He was the first weightlifter to win four consecutive World Junior Championships in a row (2016-2019), and currently holds 23 American records. Although Kumings did not win a medal this year, he is just starting his Olympic career. He trains for approximately two hours a day, five days a week, and each training session focuses on one of the two Olympic lifts – the hook or the net and the noise.

Breakfast One sausage, bacon, ham and cheese omelet or sausage, egg and cheese burrito

Noon snack; Granola Bar

Lunch: Either salmon and rice with tomatoes, or steak and potatoes with some vegetables

Afternoon / After Training; Climbing protein shaking or upward water (cumming is sponsored by Assange Protein)

Dinner Steak and potatoes or chicken and vegetables, for sweet fruit

Treatments: French fries or cookie-dough ice cream from time to time

Expert Opinion –

As a weight lifter, Cummings is primarily focused on building strength. There is a lot of protein in the diet that is important for muscle repair and growth, but experts say that getting enough carbohydrates is equally important. “For better recovery, carbohydrates need to be replenished, repaired protein, and regenerated electrolytes and water,” says Tony Castillo, a sports nutritionist and dietitian in Store, Florida. Even strength-based athletes should include carbohydrates in every meal and snack.

Pittsburgh-based nutritionist Jessica Degore, who works with female athletes, applauds Kummings’ abstinence. “All Olympic athletes, whether they are or not, should enjoy all the food. By occasionally eating unhealthy foods such as ice cream and French fries, CJ is having a healthy relationship with food.

Morgan Stani, 24, Paralympic swimmer

Growing up in Bedford, New Hampshire, at the age of 15, Stani was one of the top 20 players in the United States and hoped to one day qualify for the Olympics. But after an injury to her left leg, multiple surgeries and infections, she was amputated below the knee in 2018. She started training for the upcoming Paralympics in late August. Shortly after her recovery, she felt pain in her right leg and had to have her second leg amputated in 2019. Contrary to her opponents, she was able to return to the pool months later, and is now paralyzed in the Paralympics. She trains six days a week, and includes two swimming sessions each day, up to four total hours and one weight training session.

Breakfast Two packs with bananas

During swimming exercises; Wine-flavored amino vitamin drink

After swimming practice, before weight training – RxBar or Kind Bar

Lunch: Protein shakes, fruit, two boiled eggs, Chobani Greek yogurt, Kodiak Cake Graham biscuit bites

Dinner, after the second swimming exercise – A large bowl of vegetables, protein and carbohydrates

Expert Opinion –

Stickney’s training program is so strong that San Diego-based sports nutritionist Ashley Harps recommends increasing carbohydrate and protein intake. During her workouts, Morgan is depleting her carbohydrates (glycogen) in her muscles, and she needs extra protein to build and maintain her muscles. Stickney’s cuts slightly reduce calorie cravings, but she is still an excellent athlete with an amazing training program.

After her workout, Castlo recommends fast protein shaking and increasing the amount of protein shaking. She suggests that she eat more snacks before she goes to bed.

Michael Skinner, 24, Gymnastics

A.D. Skinner, who trained at her home in Arizona since taking a break from the University of Utah in 2019, was a substitute for the 2016 Olympics. She qualified for one of two American individual places in Tokyo – at the age of 24, she is the oldest U.S. gymnast to compete in the Olympics since 2004, and last year she received COVID, hospitalized for pneumonia. As a result, she encountered a bone marrow transplant in her leg. She had an impressive performance before the games, but did not have the opportunity to finish 11th in the group stage. She trains in the gym for more than five hours a day, five days a week.

Breakfast Yogurt stuffed with strawberries, bananas and granola

Lunch: A bowl of acai berry with protein flour and fruit and granola

Dinner A plate of baked beans, chicken, chicken, and vegetables, topped with guacamole and cheese

Snack (all day); Verb energy bar, fruit peel, cocoa pebbles, chocolate milk

Expert Opinion –

Skinner’s diet is high in carbohydrates, such as grains and oysters. My uncle says this is a good thing. “Carbohydrates are an essential fuel for athletes, especially in extreme sports,” she says. Without enough fuel for sports and competitions, Michael’s performance will suffer.

Castillo agrees on this day, as many high-carbohydrate foods throughout the day ensure that muscle glycogen stores are always high.

Hannah Roberts, 19, BMX Freestyle

Raised in Michigan, Roberts, who now coaches in Raleigh, North Carolina, has competed in BMX Freestyle since 2012. She is a world champion and won a silver medal in her first Olympics in Tokyo over the weekend. Included in games. Roberts She says she doesn’t think much about diet until she recovers from shoulder surgery in 2018 and realizes how much her energy and recovery has been affected. She now eats five meals a day to support her training program: six to four hours a week for six days a week, and one to two hours a week for four days a week.

Breakfast Protein pancakes, half a cup of berries, three eggs and one glass of boiled egg white and one glass of milk (Roberts is a member of the group milk)

Before training; A glass of milk and a few berries

Lunch: One peanut butter and jelly sandwich, half a glass of milk

After training; Half a glass of milk with a recovery powder (a mixture of protein and vitamins)

Dinner Three ounces of steak, three ounces of fried chicken, mashed potatoes and mixed vegetables

Expert Opinion –

Roberts is sponsored by American dairy companies, which clearly encourages her to drink milk. But Harpst, Castillo, and Degoria all agree that it is a great choice for pre- or post-training drinking and exercise in general. “Milk is an effective irrigation aid by providing calcium, phosphorus, B vitamins, potassium and vitamin D as well as protein and carbohydrates,” says Degre, who is accessible and affordable. Greater than many recovery drinks.

Castillo PB and J are popular among athletes because they are mobile, easy to eat and rich in carbohydrates. Roberts says it is wise to drink milk (a high-quality protein source) because peanut butter does not provide enough protein.

Cat Osterman, 38, softball

Osterman is the third-ranked team in Houston to win the silver medal this year. She won gold at the 2004 Olympics and gold in the 2008 Games. A.D. She switched to full-time training in 2015, but retired when it was announced that she would return to the Olympics in softball in 2020 (retired in 2012 and 2016). She trains two to six hours a day, five to six days a week. Each session includes some adjustment, lifting, throwing, and restoration work.

Breakfast Sweet potato hash with turkey sausage, pepper, onion and egg

Lunch: Arugula salad, chopped raw vegetables, a few canned peas, and cream, combined with a glass of milk (Osterman is also a member of the group milk)

After training; Soft made with frozen fruit and milk

Dinner Zucchini noodles with tomato and meat soup, and some quinoa

Expert Opinion –

Osterman’s diet seems to be lower in calories than other athletes. But Castillo, a dietitian with Major League Baseball Toronto Blue Jay, believes she is generally fit for the sport. (Although Degoria claims that Osterman is more active than other players on the field,) Castillo is applauded for its soft milk and lunch because it is high in protein in dairy products and sports. He drinks, but also recommends adding more protein for dinner.