Nutrition experts reveal how to time your meals perfectly and share simple tricks.
Even though athletes at the Winter Olympics in Italy couldn't resist the local pasta or pizza, they still strictly follow their meal plans and nutrition guides. For Olympians, timing and composition of meals are crucial, reports CNN. So, what does eating look like during the biggest sports event?
Kitchen by the Numbers
The main dining hall serves about 3,400 meals daily. Chefs go through three thousand eggs and 450 kilograms of pasta every day. Nutrition for athletes is not just about counting calories – it directly supports physical training and helps achieve peak performance.
We’ve got some tips from top athletes. They're not extreme and can inspire regular folks too:
- Experts say training without eating is a common mistake. “One of the most important rules is to eat something before morning training,” they explain. A small bite helps stabilize blood sugar levels and hydrate the body.
- Before training: Go for low-fiber fruit or crackers – like a banana with a bit of peanut butter.
- After training: Use a combination of proteins and carbs for recovery. The more intense the workout, the more carbs your body needs. A protein smoothie with fruit is an ideal choice.
- Fight inflammation: Experts recommend beet juice as a great anti-inflammatory. Cherry or blueberry juice works similarly. They contain antioxidants that suppress inflammation and reduce muscle soreness.
Iron and Vitamin C
Since athletes in Italy compete at high altitudes with thinner air, they need more oxygen. This requires a higher intake of iron, vitamin B12, and folic acid for red blood cell production.
- Key tip: If you want to absorb plant-based iron better (like from spinach), add a splash of lemon juice. Vitamin C changes iron into a form the body can use more efficiently.
Switch up your meals: Help yourself by mixing up colors. If you had green fruit yesterday, go for orange today. Each color provides different phytonutrients. Instead of three big meals, have five to six smaller portions throughout the day. This keeps your blood sugar stable and helps avoid fatigue. Consume 20 to 40 grams of protein every three to four hours. Too much protein at once can increase dehydration risk.
