Olympians Know How to Compete and Eat

1 Star2 Stars3 Stars4 Stars5 Stars (No Ratings Yet)

As the world gears up for the twenty-second winter Olympics in Sochi, we’ll begin to see athletes from around the globe challenge each other, as well as themselves, as they go for a spot on the podium. Though most people will never get to that level of athleticism and competition, that doesn’t mean they can’t learn a thing or two from these fitness heroes. One of those lessons is what to eat to stay at the top of your game.

We all know that garbage in, equates to garbage out; which is why any CrossFit addict feels at least a pang of shame downing a sugary soda or wolfing down a bag of potato chips. Beyond committing those minor diet sins though, many athletes don’t realize how much they can gain from tweaking their food intake slightly. This is where they could take some serious advice from Olympians.

Below are some of the foods that the winter Olympic athletes will be eating in mass quantities. Not only do they and their coaches swear by these fuels, but they’re all items that you can find easily in your local grocery or natural health foods store.

Peanut Butter is a Good Fat

So many athletes tout the versatility of peanut butter that it really needs to be on your “to eat” list, unless of course you are allergic to peanuts. The trick is that you can’t just slather it on everything from toast to cookies to cakes. Like all “good fat” foods, it should be measured out and used sparingly. Ideally, if you’re going to spread it on something, make sure whatever you’re spreading it on either contains grains or is a fruit, like an apple.

Lean Protein is Necessary Every Day

As most people know, lean protein is a great way to help build muscle and keep the belly full. Although most Olympians eschew red meat, they seem to be fond of egg whites, chicken and fish. Some even prefer to boost their intake of lean protein with delicious smoothie concoctions that include everything from chocolate powder (yes, chocolate is occasionally allowed) to prebiotic fiber to kale.

Carbs Are a Reliable Source of Energy

If you have been struggling to keep yourself from eating too many carbs, be careful: You don’t want to cut them out entirely. No Olympian we know would go on a carb-free diet plan. This doesn’t mean you can eat plates of pasta and bagels, but you shouldn’t be afraid of whole wheat toast. Just keep the processed carbs to a strict minimum. A slice of cake won’t do for your body what a slice of a sweet potato will.

Fill up on Veggies

Vegetables that are steamed, baked or raw should be on your menu every single day. In fact, if you can eat them for at least two of your meals, you’ll be ahead of the game. The key is to trying different veggies so you don’t get bored.

Additionally, you can try adding them to sandwiches and entrees so you don’t get “vegetable fatigue”. The same salad day after day will soon grow tiresome. Mix it up and you’ll be doing something excellent for your entire digestive system.

Though you may never actually know what it feels like to ski down the slopes at Sochi or nail a triple sow cow, you can definitely eat like you’re prepping for an Olympic moment. As a final note before you start to revise your menu for the week, remember that no athlete skips breakfast. Your mom was right: It’s the most important meal of the day!

Printable Version

We Are Scouting Top Writers

Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!

Share this post
@TabataTimes on Twitter, become a fan on Facebook 
Advertise Here

Most Popular of All Time

savfmarie published the post Three Big Ways CrossFit Will Positively Affect Your Daily Life on Tabata Times
During my many moons of plodding through WODs, I’ve learned a thing or two. I’ve also seen...
Beaverton CrossFit posted an article
Beaverton CrossFit posted an article
CrossFit West Santa Cruz shared a link on Facebook

Affiliate Cup Registration Deadline http://wp.me/puz1A-50A

CrossFit West Santa Cruz posted an article
Telegraph CrossFit shared a link on Facebook

Thursday 9/18/2014 WOD http://www.telegraphcrossfit.com/thursday-9182014/

Telegraph CrossFit posted an article
Telegraph CrossFit shared a link on Facebook

Telegraph CrossFit welcomes our newest Coach, Shannon! http://www.telegraphcrossfit.com/welcome-coach-shannon/

Telegraph CrossFit posted an article
CrossFit Ashland posted an article
CrossFit All Terrain posted an article
Max Fitness CrossFit shared an image on Facebook

WOD results from yesterday

CrossFit Cypher shared a link on Facebook

"When something bad happens while the barbell is in your hand, I believe you have three choices: You can either let it define you, destroy you, or strengthen you. When you allow a mistake to define or destroy you, you are not giving yourself the opportunity to let the mistake strengthen you. I believe that you need to take ALL you learn during practice and use it to strengthen you. To make it right."

San Carlos CrossFit shared an image on Facebook

12:00 ball slams. Get aggressive! #ballslams #power #speed #wod #workout #fit #fitness #crossfit #coordination #crossfitguys #crossfitgirls #agility #athlete #paleo #pr #strength #setgoals

Arena Ready CrossFit shared a link on Facebook

Check our Ritu's article "3 Ways to Master the Art of Happiness in 90 Seconds or Less" from The Huffington Post. And don't forget to come to her Thursday evening yoga class at 7pm!

WhatWouldJohnMackEat published the post Skillet Tomato Chicken Thighs on Nutrition WOD
Here it is again, a one skillet meal to satisfy all of your needs. We all know I am a fan of...
CrossFit Los Gatos shared an image on Facebook

Today's Women's Only class doing buddy carries!

CrossFit Oakland shared a link on Facebook

4 Spots Available for Strong School! http://www.crossfitoakland.com/registration-open-for-jo-ann-aitas-strong-school/

CrossFit 101 shared an image on Facebook

From home made wall balls and cinder blocks four years ago to our 7th installment and 2000 more pounds of gear. #hellyeah #thankyoulord

CrossFit Potrero Hill posted on Facebook

More than a gym -- we're a community dedicated to helping you reach your fitness goals. Thanks for your support San Francisco!

CrossFit Cypher shared a link on Facebook

Apparently we iz fayyymus ya'll! Especially our cover girl Michelle whose birthday was yesterday :)! http://sf.cityvoter.com/crossfit-cypher/biz/672076

CrossFit Modesto shared an image on Facebook

Remember if you didn't find a 1 Rep Max on Deadlift this past Monday, you have the option of doing so until the week ends instead of that day's strength workout. Here's Jared who, before he started his sets, stated that he was going to beat his previous max 315lbs and he did indeed. Here he is lifting 360lbs! Nice job on that massive PR Jared!

CrossFit Modesto shared an image on Facebook

9 am in action! Burpees and Kb Snatches today!

United Barbell shared a link on Facebook

And the Winners Are...

United Barbell shared a link on Facebook

And the Winners Are....

CrossFit Sandpoint shared an image on Facebook

Jon and his new weight vest.

CrossFit 101 shared a link on Facebook

Congrats to Erika who got her first chest to bar pull up yesterday.

saulj posted on Facebook

6pm tonight - Sara, our photographer, will be at the gym to photograph those of you who're missing from the Athlete Wall of Fame. Don't be shy! We want YOU up there!

CrossFit Modesto shared an image on Facebook

Jason Murray repping out 115lbs Strict Presses while rocking a Total Nutrition shirt, which is a great place for pre, post, and in between Workout Supplements! Did I mention that all Crossfit Modesto Students get 20% off there?

CrossFit Los Gatos posted an article
Berkeley CrossFit posted an article
CrossFit 101 posted an article
Morgan Hill CrossFit shared a link on Facebook

week16 day3 http://wp.me/p3Bc8L-nl

CrossFit 101 shared an image on Facebook

Bunless grass fed beef burger. Paleo Go!!!

CrossFit Dark Element shared a link on Facebook


United Barbell shared a link on Facebook

Here is a second chance for an unprecedented opportunity to learn from and train under the Singapore National Olympic Coach NEXT WEEK! For those of you unable to attend the weekend seminar United Barbell will be hosting Wu Chuanfu in 4 2.5hr workshops targeting Snatch (Tuesday the 23rd/Thursday the 25th) and Clean and Jerk (Wednesday the 24th/Friday the 26th) Spots are limited to get just a slice of all that Coach Wu has to offer. Each session will run from 1:30 - 4:00 at United Barbell and will cost $120. To reserve your spot, please email myself (jenny@unitedbarbell.com) or Diane Fu(diane.fu@gmail.com). Hope to see you there!

Max Fitness CrossFit posted on Facebook

WOD-9/17/14 5x3 Deadlift 85% 1 RM 10 Min AMRAP 10 Med Ball Cleans 7 Push Ups 5 Toes to Bar

CrossFit Oakland posted on Facebook

Wednesday's WOD: TIER 1 A. Deadlift 3 x 2 B. 4 Rounds for Time: 9 Hang Power Cleans 12 Lunges 15 Kettlebell Swings TIER 2 A. Deadlift 3 x 2 B. 4 Rounds for Time: 9 Pull-Ups 12 Step-Ups @ 24”/20” 15 Hang Power Cleans @ 75#/55# TIER 3 A. Deadlift 3 x 2 B. 4 Rounds for Time: 9 Chest-2-Bar Pull-Ups 12 Step-Ups @ 30”/24” 15 Hang Power Cleans @ 95#/65#

CrossFit Oakdale shared a link on Facebook


CrossFit Potrero Hill shared a link on Facebook

WOD- Wednesday, Sept 17 WOD Prep with Yasmen- How to prepare your body before the WOD 1. T-spine smash 2. Overhead Tissue Smash 3. Low Back Warm-Up and Stretch Bar Warm-up 2rds: 5 HPS 5 PS 5 HPC 5 PC 5 PJ 5 pause BS for MU/ Pull-ups: 5 Swing hip to …

CrossFit Potrero Hill posted an article
CrossFitOfFremont posted an article
Corey's Gym posted an article
tarynhaggerstone published the post Confessions of an Olympic Weightlifter on
My name is Taryn Haggerstone and I'd like to make a confession (Well a couple actually).....First...
CrossFit Modesto shared an image on Facebook

Guys this is Irving. This is also what hard work and dedication looks like, because Irving just hit a lifetime PR on deadlift tonight of 255lbs. He hasn't lifted anywhere near this weight in close to a year due to a back injury. But wow was it exciting to see him hit this! Great Job Irving and keep up the good work

CrossFit Sweatshop posted an article
Concord CrossFit posted on Facebook

Hope you're on your way to our trial MOBILITY class!!! see you at 5!

cfsausalito shared an image on Facebook

Lisa looking SOLID on those overhead lunges today! #badass #crossfit #crossfitsausalito #sausalito

Tamalpais CrossFit shared a link on Facebook

We have a Row Clinic on Saturday from 12-2, there are still some spots available and the cost is only $40! let us know if you would like to attend!! here is more info: http://www.tamcrossfit.com/row-clinic-tamalpais-crossfit-san-rafael/

CrossFit Oakdale shared a link on Facebook

I promise I'm not anti-coffee.

CrossFit Envy shared an image on Facebook

The schedule for body far testing filled up, so we added more slots!! Reserve yours ASAP.

American River Crossfit shared a link on Facebook

09/16/2014 http://wp.me/sGeX1-09162014

CrossFit East Sacramento shared a link on Facebook

Today's blog post is up on the CFES Blog - [Sean McDaniel Profile]

CrossFit Envy posted on Facebook

Prehab/activation: SMR - lacrosse ball overhead rib mobilization Banded rack stretch 1x10 light push presses 2x5 pause jerks with light weight -then- Work to a heavy single in Split Jerk -then- With a 15 minute running clock: Row 1000m Followed by max rounds of: 10 Pull-ups 15 Thrusters (75/55) (or a light weight) 30 Double unders

CrossFit Envy posted on Facebook

Competitors Program Week 3, Day 2: Work to a heavy double in both weighted pull-up and floor press -then- AMRAP in 12 minutes: (1,2,3...) Bar muscle up (2,4,6...) Thruster (155/105) or 65-70% 1RM (3,6,9...) Plate burpees (22/10) -then- 4 rounds timed individually: 250m row 50 double unders Rest as needed. Post best and worst times.

Kristy Parrish published the post 3 Deadly "Dieting" Traps...and How to Avoid Them on
Our Find Your Fuel Challenge starts this Sunday, and before it kicks off, I want to drive home...
CrossFit Folsom Lake shared an image on Facebook

Monday's 4:30 class. Must say congrats to Emily Rice for her first intermediate class and she did the WOD Rx'd!!

CrossFit Folsom Lake shared a link on Facebook

Just posted a photo http://t.co/vVbxujcaZZ

CrossFit West Petaluma shared a link on Facebook

On the Home Front http://blog.genesispetaluma.com/?p=2889

CrossFit Bios shared a link on Facebook

@TabataTimes on Twitter

Watch the latest episode of GPTV