How to eat like an Olympic athlete by Richard Kelly
Richard Kelly is a Lecturer on TU Dublin's Sports Science and Health programme and a Performance Nutritionist with Meath GAA.
Analysis: There is a carefully crafted nutritional plan behind every Olympic champion and competitor
The Olympic motto "Citius, Altius, Fortius – Communiter" (Faster, Higher, Stronger – Together) encapsulates the relentless drive of athletes striving for greatness. Yet behind their incredible feats lies a complex web of tailored nutritional strategies crucial for their success. From daily training sessions to the final competition, dietitians and nutritionists play an essential role in preparing athletes to perform at their peak.
Athletes must adopt effective nutritional strategies before, during and after training to optimise performance. Taking a holistic approach and focusing on nurturing optimal dietary habits is essential. The International Olympic Committee emphasises that "good nutrition helps athletes train hard, recover quickly, and adapt more effectively with less risk of illness or injury."
Going faster
Nutrition is a cornerstone of sports performance, influencing how athletes fuel their bodies. Carbohydrates, the unsung heroes of high-intensity exercises, are particularly crucial for most Olympic events, providing the necessary energy. When muscle and liver glycogen stores deplete, athletes experience fatigue, commonly known as "hitting the wall."
To combat this, increasing carbohydrate intake before exercise can boost muscle glycogen levels, enhancing endurance and performance. An elite athlete's diet includes oats, rice, wholegrain bread, pasta, fruits, vegetables, and legumes. Long-distance runner Mo Farah has highlighted the importance of carbohydrates for sustained energy.
Consuming carbohydrates after an event is vital for replenishing glycogen stores, especially for athletes competing in multiple events over several days. This recovery process is akin to refuelling a car after a long drive. However, it's not just about what you eat, but when you eat it. Proper meal timing ensures athletes have peak energy levels when needed most, adding a strategic element to their nutrition plan.
Reaching higher
Athletes must enhance their power output to achieve greater heights, often relying on phosphocreatine for rapid fuel. This can be found in creatine-rich foods such as red meat, chicken, salmon, tuna, and supplements can significantly boost intake.
Strong bones are also essential for withstanding the high forces experienced during training and competition. Calcium, found in dairy products, leafy greens, beans, and fortified foods, is vital for bone health, muscle function, and metabolic processes. Vitamin D, crucial for bone health and immune function, can be synthesised through sunlight exposure or obtained from foods like fatty fish and fortified products.
Becoming stronger
Muscles are the engines behind athletic movement, with strength beneficial across various sports. Building muscle mass requires consistent resistance training and a protein-rich diet. Irish sailor Annalise Murphy and US gymnast Simone Biles have both emphasised the importance of a balanced, protein-rich diet to support intense training and recovery.
Succeeding together
Olympic success is a collective effort involving a dedicated team of support staff, including dietitians and chefs. Modern nutritional strategies focus on behaviour change and the enjoyment of food, ensuring athletes receive the nutrients they need through meals they enjoy. Educating athletes and creating realistic, attainable nutrition plans are key to their success.
As pentathlete Natalya Coyle notes, balancing calorie intake and enjoying a variety of foods, including occasional treats, is crucial for sustained performance. "I believe in balance and love some chocolate or something sweet in the evening," she says.
While a great diet cannot turn an average athlete into an elite one, a poor diet can diminish an elite athlete's performance. Effective nutrition strategies help athletes resist fatigue and achieve their best, illustrating that there is a carefully crafted nutritional plan behind every Olympic champion.
The views expressed here are those of the author and do not represent or reflect the views of TU Dublin.