Olympic athletes: they’re definitely not just like the relaxation of us. Most train rigorously during the yr and compete in high-profile occasions in the interim in between the Video games. Their schedules have a serious aim on effectiveness and recovery, which signifies that they live—and eat—a tiny in different ways.

Demanding training schedules simply call for sufficient strength and the suitable vitamins and minerals at the suitable time. The nutritional demands of every single sport, and every single individual, are various, meaning that each and every athlete has to figure out a way of ingesting that supports their possess output. We questioned five athletes competing in Tokyo in five various sports to share what they try to eat on a regular day of training. Then we questioned sports dietitians to weigh in on what works about their diets—and what they could do to dial it in even more.

Cummings is a 1st-time Olympian and four-time Junior Environment Champion excess weight lifter. Born and raised in the small city of Beaufort, South Carolina, he however trains at local fitness centers. At age eleven, he turned the youngest lifter to ever entire a double-bodyweight clean up and jerk (200 kilos). He was also the 1st excess weight lifter to acquire four Junior Environment Champion titles in a row (2016 to 2019), and he at present retains 23 American documents. Whilst Cummings did not acquire house a medal this yr, he’s just starting his Olympic career. He trains five days a 7 days for roughly two hrs per day, and each and every training session focuses on a single of the two Olympic lifts: the snatch or the clean up and jerk.

Breakfast: A sausage, bacon, ham, and cheese omelet or a sausage, egg, and cheese burrito

Midmorning snack: Granola bar

Lunch: Both salmon and rice with tomatoes, or steak and potatoes with some greens

Afternoon/Submit-work out: Ascent Protein shake or Ascent recovery h2o (Cummings is sponsored by Ascent Protein)

Evening meal: Steak and potatoes or hen and greens, with fruit for dessert

Treats: French fries or cookie-dough ice cream every single when in a when

Expert Feeling:

As a excess weight lifter, Cummings is mostly centered on building energy. There is lots of protein in his diet regime, which is crucial for muscle restore and progress, but professionals say that receiving suitable carbs is equally crucial. “For best recovery, you want carbs to refuel, protein to restore, and electrolytes and h2o to rehydrate,” suggests Tony Castillo, a sports dietitian and the owner of Diet for Functionality in Stuart, Florida. Even energy-based athletes really should involve carbs in every single meal and snack.

Jessica DeGore, a Pittsburgh-based dietitian who works with woman athletes, applauds the fact that Cummings doesn’t prevent meals he enjoys. “Everyone, irrespective of whether they are Olympic athletes or not, really should appreciate all meals. By sometimes ingesting a lot less healthy meals like ice cream and French fries, CJ is generating a healthful romance with foodstuff.”

Morgan Stickney, 24, Paralympic Swimming

At age fifteen, Stickney, raised in Bedford, New Hampshire, was a single of the major twenty swimmers in the U.S. and hoped to someday qualify for the Olympics. But after an personal injury in her still left foot, multiple surgical procedures, and an an infection, she underwent a underneath-the-knee amputation on her still left leg in 2018. She commenced training for the impending Paralympics, which start in late August, as a unilateral amputee after recovery, but she before long felt a pain in her suitable foot and ultimately had to undergo a second amputation in 2019. Versus the odds, she was in a position to return to the pool months later on, and will now compete in the Paralympics as a bilateral amputee. She trains 6 days a 7 days, and each and every day includes two pool sessions, clocking in as significantly as four full hrs, and a single excess weight-training session.

Breakfast: Two packets of oatmeal with a banana

In the course of swim follow: Grape-flavored AminoVital drink

Immediately after swim follow, ahead of excess weight training: An RxBar or a Sort bar

Lunch: Protein shake, fruit, two difficult-boiled eggs, Chobani Greek yogurt, Kodiak Cake Graham cracker bites

Evening meal, after second swim follow: A large plate of greens, protein, and carbohydrates

Expert Feeling:

Due to the fact Stickney’s training program is so intense, San Diego–based sports dietitian Ashley Harpst recommends that she improve each her carb and protein consumption. “Morgan is depleting her muscle glycogen—the carbohydrates in her muscles—during her workouts, and she demands extra protein to construct and sustain her muscles.” Stickney’s amputations lessen her caloric demands marginally, but she’s however an elite athlete with an extremely demanding training routine.

Castillo recommends adding an extra protein shake after her swim work out, for brief-absorbing protein top into her energy work out. He also indicates that she try to eat an extra snack ahead of bed.

MyKayla Skinner, 24, Gymnastics

Skinner, who has been training at the elite amount in her house condition of Arizona considering that getting a go away of absence from the University of Utah in 2019, was an alternate at the 2016 Olympic Video games. She certified for a single of two American individual places in Tokyo, completely towards the odds—at 24, she’s the oldest U.S. gymnast to compete at the Olympics considering that 2004, and in the past yr, she has contracted COVID, been hospitalized with pneumonia as a result, and dealt with a bone spur in her foot. Despite her remarkable displaying ahead of the Video games, she positioned eleventh in qualifying rounds and did not get the prospect to compete in the finals. She trains in the gymnasium for over five hrs a day, five days a 7 days.

Breakfast: Yogurt topped with strawberries, bananas, and granola

Lunch: An acai bowl with protein powder and topped with fruit and granola

Evening meal: A baked dish of rice, beans, hen, and greens, topped with guacamole and cheese

Snacks (during the day): A Verb strength bar, fruit leather, Cocoa Pebbles, chocolate milk

Expert Feeling:

Skinner’s diet regime is high in rapidly-absorbing carbs, like the cereal and the acai bowl. DeGore suggests this is a very good issue. “Carbohydrates are the most crucial gas for athletes, specially for high-intensity sports like gymnastics,” she suggests. “MyKayla’s effectiveness would put up with without suitable gas for workouts and competitions.”

Castillo agrees, pointing out that quite a few high-carb snacks during the day make sure that her muscle glycogen stores are often topped off.

Hannah Roberts, 19, BMX Freestyle

Roberts, who was raised in Michigan but now trains in Raleigh, North Carolina, has been competing in BMX freestyle considering that 2012. She is the reigning earth winner and took house silver in her Olympic debut over the weekend in Tokyo, the 1st time BMX freestyle has been provided in the Video games. Roberts suggests she did not consider significantly about nourishment until she was recovering from shoulder surgical procedure in 2018 and recognized how significantly it impacted her strength and recovery. Now she eats five times a day to guidance her training program: 3 to four hrs on her bike 6 days a 7 days, and a single to two hrs in the gymnasium four days a 7 days.

Breakfast: A protein pancake, half a cup of berries, 3 eggs and a single cup of scrambled egg whites, and a glass of milk (Roberts is a member of Team Milk)

Before training: A glass of milk and a handful of berries

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

Immediately after training: 50 percent a glass of milk with a scoop of recovery powder (a combine of protein and nutritional vitamins)

Evening meal: A 3-ounce steak, 3 ounces of grilled hen, mashed potatoes, and a serving of blended greens

Expert Feeling:

Roberts is sponsored by America’s Milk Companies, which clearly presents her incentive to drink milk. But Harpst, Castillo, and DeGore all concur that it is an outstanding alternative for a pre- or submit-work out drink and for effectiveness nourishment in general. “Milk is an productive rehydration support, giving calcium, phosphorus, B nutritional vitamins, potassium, and vitamin D, as well as protein and carbohydrates,” DeGore suggests, adding that it’s also obtainable and economical. “It outperforms most recovery drinks.”

Castillo suggests that PB&J is a beloved among the athletes, mainly because it’s portable, easy to try to eat, and rich in carbohydrates. He suggests that Roberts is sensible to drink milk (a high-high quality protein resource) together with it, mainly because peanut butter doesn’t provide sufficient protein on its possess.

Cat Osterman, 38, Softball

Osterman is a pitcher from Houston who took house silver this yr in the course of her third stint on Team United states. She also received gold at the 2004 Olympic Video games and silver in the 2008 Video games. She turned to coaching whole-time in 2015, but arrived out of retirement when it was declared that softball would return to the Olympics in 2020 (it was excluded in 2012 and 2016). She trains five to 6 days a 7 days for in between two and 6 hrs a day. Just about every session includes some type of conditioning, lifting, throwing, and recovery get the job done.

Breakfast: Sweet potato hash with turkey sausage, peppers, onions, and an egg

Lunch: A salad of arugula, chopped uncooked greens, a few candied pecans, and a creamy dressing, paired with a glass of milk (Osterman is also a member of Team Milk)

Immediately after training: A smoothie built with frozen fruit and milk

Evening meal: Zucchini noodles with a tomato and meat sauce, plus some quinoa thrown in

Expert Feeling:

Osterman’s diet regime looks to be decreased in energy than those of other athletes. But Castillo, who made use of to be a dietitian with Important League Baseball’s Toronto Blue Jays, thinks that all round it’s likely ideal for her sport. (Despite the fact that DeGore details out that, as a pitcher, Osterman can be extra active than other gamers on the field.) Castillo applauds her for including milk in her smoothies and as element of her lunch, considering that it’s increased in protein than nondairy milks and sports drinks, but recommends adding extra protein to evening meal as well.