Eat Like an Olympian


Alright guys, I’ve shown you how to train and look like an Olympian, now it’s time to eat like one. One thing is for sure, Olympians don’t limit their food intake, and they focus on nutrition and the quality of their nutrients. Some athletes are required to eat an intense diet depending on their sport. Some may need to consume over 5,000 calories a day and some may need to stay at a low weight (like ski jumpers) which would require them to take in a lot less calories than the average athlete.

So, depending on the sport, Olympians do not need a diet substantially different from the basic diet recommended for both you and me. This means a diet with essential vitamins and minerals and  appropriate amounts of carbohydrates, protein and fat. The diet should include lots of fruits and vegetables, whole grains, lean protein and healthy fats such as olive oil. Food is what fuels an Olympic athlete so it’s important they are giving their bodies top grade nutrients so they can perform at their best. Athletes look at food as necessary fuel for their bodies. They believe that if they put junk in, they get junk out.

You may assume that Olympic athletes are able to eat whatever they want and not gain a pound due to the amount of training they do, but that’s not the case. Fueling their bodies correctly is just as important as their training. Make sure you always fuel before, during and after, for optimum performance.

You may not be headed to London to compete for your Country but here are some strategies to take from Olympic athletes and their diets.

-Eat when you’re hungry and stop when you’re full. If you track what you eat in a day compared to how often you got hungry in that same day, I’m sure more of you than not are victims of bored eating. Try distracting yourself to avoid snacking to kill time. Put on a catchy tune, pick up a book or a magazine or get up and walk around for a few minutes. Focusing on something else will help your phantom hunger pains go away.

-Chow down at breakfast. Don’t start the day on an empty tank. Replenish your energy stores to ensure adequate fuel for training or your everyday workouts. Have both carbohydrate and protein in your breakfast. Protein will help maintain your glucose levels throughout the morning and stave off hunger, while carbohydrates will provide needed energy. Oatmeal is a perfect breakfast to start your day and many athletes turn to this for an easy morning meal. The slow digesting oats will help fuel your day longer. For added protein add in some peanut butter or almond butter and some fresh fruit for sweetness.

-Prepare your own meals as much as possible. Many athletes could double as chefs, as many of them have learned exactly what they need for nutrients and the best way to cook them. Using fresh ingredients gives you more control and the ability to make a healthy and delicious meal without the extra calories of a restaurant meal. Restaurants often cook with added oils and sauces that increase calories. The more you prepare your meals, the better you’ll become.

Alright folks, when you’re sitting on your couch watching the Olympic Games, don’t just sit and wonder, get up and get healthy and start making changes. It’s never too late!



Nutrition | Diet | Health


How to Look Like an Olympian

Every two years you enjoy a couple weeks of constant Olympic events that consist of one hard body after the next. Ever wonder what they do to get those incredible back muscles, washboard abs, and solid legs? In honor of the Olympics I’ve gathered together exercises you can do to get that Olympic hard body I know you want.

Swimmers Back and Shoulders

Want back and shoulder muscles like Michael Phelps? Ok, you may not have the genetics for the broad shoulders he’s got but here is how you can get the next best thing. Dumb bells will be your best friend for sculpting your shoulders and back.  Overhead presses are a great way to work the muscles in the shoulder. Overhead presses work the major muscles of the shoulder, with a focus on the middle deltoid and tricep.  To do a basic overhead press, stand or sit holding weights with elbows bent and hands at eye level.  Push weight overhead without arching the back and lower back to start. Do 2 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.

Gymnasts’ Abs

Being a gymnast take a lot of balance, and good balance comes from a strong core. Lets talk planks and v-sits. Working your abdominals can be done throughout your entire workout. Keeping your core tight during other weight training exercises will work to strengthen the abs. Don’t spend all your time doing tons of crunches. To get visible results try doing planks on your forearms and v-sits.  Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Runners Legs

If you’ve ever seen an avid runner or sprinter, they always have nice toned legs. Besides the obvious of developing a regular running routine to sculpt your legs, there are other exercises that are a great way to strengthen your legs to make your running better and legs leaner. Lunges and squats are the greatest way to get lean legs. Add these moves to your workout.

Wide-Leg Squats: Stand with your feet just wider than shoulder-width apart. Bend the knees and slowly lower your butt until your thighs are nearly horizontal to floor (don’t let your knees move forward beyond your toes). Slowly press back up to a standing position. Do three sets of 10 to 15.

Lunges: Lunges train both your hamstrings and glutes. Stand with your feet together and lunge forward with your left foot, bending your leg so it is at a 90-degree angle with your knee positioned directly above your ankle. To avoid knee injury, don’t extend your knee any farther than this. Keep your right leg straight. Push back off the heel of your left foot until you are in a standing position. Once your left leg is fatigued, repeat with your right leg.


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