Nutrition experts reveal how to time meals right and simple tricks.
Even though athletes at the Winter Olympics in Italy can't resist the local pasta and pizza, they're still sticking to their diets and nutrition plans. Timing and composition of meals play a key role for Olympians, as reported by CNN. So, what does eating during the biggest sports event look like?
Kitchen by the Numbers
The main dining hall prepares around 3,400 meals daily. Each day, chefs work through 3,000 eggs and 450 kilograms of pasta. Nutrition for athletes isn't just about counting calories—it's about directly supporting physical training and achieving top performance.
Here are some tips that top athletes follow. They're not extreme and can inspire everyday people:
- Experts think training on an empty stomach is a common mistake. "One of the most important rules is to eat something before morning training," they explain. A small snack stabilizes blood sugar and hydrates the body.
- Before training: Choose low-fiber fruit or crackers—like a banana with a bit of peanut butter.
- After training: Use a combination of protein and carbs for recovery. The more intense the training, the more carbs your body needs. An ideal choice is a protein smoothie with fruit.
- Fight inflammation: Experts recommend beetroot juice as a great anti-inflammatory agent. Cherry or blueberry juice has similar effects. They contain antioxidants that reduce inflammation and muscle soreness.
Iron and Vitamin C
Since athletes in Italy compete in high-altitude conditions with thinner air, they need more oxygen. This requires a higher intake of iron, vitamin B12, and folic acid to produce red blood cells.
- Key tip: To better absorb iron from plants (like spinach), drizzle it with lemon juice. Vitamin C converts iron into a form the body can absorb more effectively.
Mix up your meals: Use different colors. If you had green fruit yesterday, go for orange today. Each color provides different phytonutrients. Instead of three big meals, go for five to six smaller ones throughout the day. It keeps your blood sugar stable and prevents fatigue. Consume 20 to 40 grams of protein every three to four hours. Taking in too much protein at once can increase the risk of dehydration.
