What Top U.S. Olympians Really Eat
Heather Mitts
Soccer defender
Two-time gold medalist Heather Mitts rocks the defense position on the U.S. National Women’s soccer team, which defeated Canada in a dramatic overtime thriller on Monday and advanced to the finals against Japan this Thursday. Off the field, this 34-year-old superstar loves to cook, and preparing healthy, organic meals is a top priority. Her typical dinner consists of fish, chicken, or steak; salad with strawberries and balsamic dressing; and her favorite side dish, oven-roasted sweet potatoes. Heather’s secret weapon after a long practice session may surprise you with its simplicity: It’s a tall glass of chocolate milk. This childhood favorite actually contains the perfect blend of protein and carbohydrates to help repair muscles and replenish their energy supply after a vigorous bout of exercise. To fuel up for matches and top off her glycogen (carbohydrate) stores, Heather tucks into a big plate of pasta the night before and breakfasts on a tall stack of pancakes the morning of game day.
Growing up as a competitive gymnast, I dreamed about making the Olympic team (that’s me on the balance beam — Nadia Comãneci had nothing to worry about!). Although my childhood dreams of athletic grandeur are a thing of the past, I’m still equally fascinated (obsessed actually) with the incredible passion and supernatural abilities of our dedicated Olympians. Curious to know what our Olympians are eating? Me too! So with the London Games upon us, I couldn’t resist asking some of our Team USA superstars how they fuel up for the gold. Read on to learn how our elite gymnasts, rowers, triathletes, soccer sensations, and fencers build muscle, optimize recovery, and ramp up for competition. From sushi to chocolate milk, you’ll hear it all!
Hunter Kemper
Triathlete
It seems as though competing in three Olympics, being inducted into the Wake Forest Hall of Fame, and even becoming the first-ever triathlete to be featured on a Wheaties cereal box is just not enough for Hunter Kemper. Still in search of an Olympic medal — he gets his chance to try again early Tuesday morning — Kemper sure demonstrates drive: He’s just become the first American athlete to qualify for all four Olympic triathlons! Hunter downs about 4,000 calories and more than 100 ounces of water a day to fuel his daily running, biking, and swim practices. After his morning workout, he recovers with his “not so green” smoothie, a strategic blend of yogurt, OJ, berries, banana, spinach, and honey, along with a solid meal of eggs, toast, and more yogurt. To prep for competition, Hunter eats a big pasta dinner with chicken and bread the night before, and fuels up the morning of the event with a light, carb-rich meal like a banana, bagel, or Oatmeal Raisin Granola pr*bar. Hunter’s nightly ritual is guzzling a glass of water with two scoops of Metamucil, which keeps him regular, especially important when he’s traveling for international races.
Soccer defender
Two-time gold medalist Heather Mitts rocks the defense position on the U.S. National Women’s soccer team, which defeated Canada in a dramatic overtime thriller on Monday and advanced to the finals against Japan this Thursday. Off the field, this 34-year-old superstar loves to cook, and preparing healthy, organic meals is a top priority. Her typical dinner consists of fish, chicken, or steak; salad with strawberries and balsamic dressing; and her favorite side dish, oven-roasted sweet potatoes. Heather’s secret weapon after a long practice session may surprise you with its simplicity: It’s a tall glass of chocolate milk. This childhood favorite actually contains the perfect blend of protein and carbohydrates to help repair muscles and replenish their energy supply after a vigorous bout of exercise. To fuel up for matches and top off her glycogen (carbohydrate) stores, Heather tucks into a big plate of pasta the night before and breakfasts on a tall stack of pancakes the morning of game day.
Growing up as a competitive gymnast, I dreamed about making the Olympic team (that’s me on the balance beam — Nadia Comãneci had nothing to worry about!). Although my childhood dreams of athletic grandeur are a thing of the past, I’m still equally fascinated (obsessed actually) with the incredible passion and supernatural abilities of our dedicated Olympians. Curious to know what our Olympians are eating? Me too! So with the London Games upon us, I couldn’t resist asking some of our Team USA superstars how they fuel up for the gold. Read on to learn how our elite gymnasts, rowers, triathletes, soccer sensations, and fencers build muscle, optimize recovery, and ramp up for competition. From sushi to chocolate milk, you’ll hear it all!
Hunter Kemper
Triathlete
It seems as though competing in three Olympics, being inducted into the Wake Forest Hall of Fame, and even becoming the first-ever triathlete to be featured on a Wheaties cereal box is just not enough for Hunter Kemper. Still in search of an Olympic medal — he gets his chance to try again early Tuesday morning — Kemper sure demonstrates drive: He’s just become the first American athlete to qualify for all four Olympic triathlons! Hunter downs about 4,000 calories and more than 100 ounces of water a day to fuel his daily running, biking, and swim practices. After his morning workout, he recovers with his “not so green” smoothie, a strategic blend of yogurt, OJ, berries, banana, spinach, and honey, along with a solid meal of eggs, toast, and more yogurt. To prep for competition, Hunter eats a big pasta dinner with chicken and bread the night before, and fuels up the morning of the event with a light, carb-rich meal like a banana, bagel, or Oatmeal Raisin Granola pr*bar. Hunter’s nightly ritual is guzzling a glass of water with two scoops of Metamucil, which keeps him regular, especially important when he’s traveling for international races.
Gabby Douglas
Gymnast
By the age of four, Gabby Douglas had already taught herself how to do a one-handed cartwheel, proving her talent in gymnastics at a very young age. Twelve years later, Douglas earned the only guaranteed spot on the Olympic team after winning the Olympic Trials and gaining the nickname “flying squirrel” for her extraordinary performance on the uneven bars. She clearly lived up to expectations last week, nailing two gold medals — in both the Individual All-Around and the Women’s Team final! Gabby’s discipline and commitment to her sport extend to her diet as well — at age 16, she’s already sworn off junk food, and she regularly eats balanced meals; a favorite dinner is salmon, mashed potatoes, and greens. When it comes to hydration, Gabby avoids sugary soda and guzzles plain ole H2O. But she’s still a teenager after all: Gabby relies on her mom to prepare healthy meals and has a soft spot for chocolate, proving there’s still room for treats in an Olympian’s diet.
Gymnast
By the age of four, Gabby Douglas had already taught herself how to do a one-handed cartwheel, proving her talent in gymnastics at a very young age. Twelve years later, Douglas earned the only guaranteed spot on the Olympic team after winning the Olympic Trials and gaining the nickname “flying squirrel” for her extraordinary performance on the uneven bars. She clearly lived up to expectations last week, nailing two gold medals — in both the Individual All-Around and the Women’s Team final! Gabby’s discipline and commitment to her sport extend to her diet as well — at age 16, she’s already sworn off junk food, and she regularly eats balanced meals; a favorite dinner is salmon, mashed potatoes, and greens. When it comes to hydration, Gabby avoids sugary soda and guzzles plain ole H2O. But she’s still a teenager after all: Gabby relies on her mom to prepare healthy meals and has a soft spot for chocolate, proving there’s still room for treats in an Olympian’s diet.
Jordyn Wieber
Gymnast
Move over, Justin Bieber… gymnast Jordyn Wieber has generated a “Wieber Fever” movement of her own! She’s the sixth American woman to win the World All-Around Championship, and though she didn’t qualify for the all-around competition, her dominant performance during the team final was instrumental in helping the U.S. Women’s Gymnastics capture gold. To keep her compact, powerful body in top performing shape, 17-year-old Jordyn eats an incredibly clean diet with guidance from her mom, an exercise physiologist with a strong nutrition background. She skips the bars and shakes and instead fills up on lean protein like chicken and egg whites and plenty of nutrient-packed produce, including lots of salad. For healthy takeout, she turns to Lebanese food, which offers high-fiber, protein-packed dishes. Her favorite is mujadara, a vegetarian entrée made with lentils and cracked wheat, which provides perfect high-energy fuel for her explosive tumbling passes. And when Jordyn’s in the mood for a treat, she indulges in frozen yogurt — even her splurges are healthy!
Gymnast
Move over, Justin Bieber… gymnast Jordyn Wieber has generated a “Wieber Fever” movement of her own! She’s the sixth American woman to win the World All-Around Championship, and though she didn’t qualify for the all-around competition, her dominant performance during the team final was instrumental in helping the U.S. Women’s Gymnastics capture gold. To keep her compact, powerful body in top performing shape, 17-year-old Jordyn eats an incredibly clean diet with guidance from her mom, an exercise physiologist with a strong nutrition background. She skips the bars and shakes and instead fills up on lean protein like chicken and egg whites and plenty of nutrient-packed produce, including lots of salad. For healthy takeout, she turns to Lebanese food, which offers high-fiber, protein-packed dishes. Her favorite is mujadara, a vegetarian entrée made with lentils and cracked wheat, which provides perfect high-energy fuel for her explosive tumbling passes. And when Jordyn’s in the mood for a treat, she indulges in frozen yogurt — even her splurges are healthy!
Gwen Jorgensen
Triathlete
After being recruited by USA Triathlon only two years ago, Gwen Jorgensen amazed millions when she took the silver at the 2011 ITU World Championship Series, claiming a spot on the U.S. Olympic team. Though an unfortunate flat tire dashed her dreams of an Olympic medal this year, we’re sure it’s not the last we’ll see of this inspiring, dynamic athlete. On foot, on a bike, and in the pool, Gwen’s cramming in two to three training sessions a day, so proper fueling is key to ensuring she has adequate energy reserves to stick with her program. She’s a huge proponent of a whole-foods diet, and her typical menu includes a big bowl of oatmeal plus poached eggs for breakfast; peanut butter and honey sandwiches for lunch; chicken or fish, quinoa with veggies and cheese, and a giant salad for dinner; plus a late-night snack of yogurt topped with a deliciously decadent mix of honey, almond butter, berries, and walnuts. After training sessions, she whips up her postexercise “recovery shake” by blending together almond milk, frozen berries, banana, peanut butter, flax, whey protein, and pineapple for a balanced brew of nutrient-rich carbs, high-quality protein, and healthy fats. Gwen even finds time to make her own homemade rice cakes, protein bars, and Crock-Pot yogurt!
Triathlete
After being recruited by USA Triathlon only two years ago, Gwen Jorgensen amazed millions when she took the silver at the 2011 ITU World Championship Series, claiming a spot on the U.S. Olympic team. Though an unfortunate flat tire dashed her dreams of an Olympic medal this year, we’re sure it’s not the last we’ll see of this inspiring, dynamic athlete. On foot, on a bike, and in the pool, Gwen’s cramming in two to three training sessions a day, so proper fueling is key to ensuring she has adequate energy reserves to stick with her program. She’s a huge proponent of a whole-foods diet, and her typical menu includes a big bowl of oatmeal plus poached eggs for breakfast; peanut butter and honey sandwiches for lunch; chicken or fish, quinoa with veggies and cheese, and a giant salad for dinner; plus a late-night snack of yogurt topped with a deliciously decadent mix of honey, almond butter, berries, and walnuts. After training sessions, she whips up her postexercise “recovery shake” by blending together almond milk, frozen berries, banana, peanut butter, flax, whey protein, and pineapple for a balanced brew of nutrient-rich carbs, high-quality protein, and healthy fats. Gwen even finds time to make her own homemade rice cakes, protein bars, and Crock-Pot yogurt!
Giuseppe Lanzone
Rower
Giuseppe Lanzone may have started out as a high school football player, but today he’s a star rower serving his seventh year on the U.S. National Team, finishing just shy of a medal last week when he came in fourth in Men’s Eight Final. Showing off his polished, athletic body in the Ralph Lauren Olympic collection photo shoot this year, Lanzone is a model Olympian on and off the water. To gear up for hours of team training on the open sea, Giuseppe eats anywhere from 4,500 to 7,000 calories a day, including a lumberjack breakfast of tortillas stuffed with eggs, hash browns, vegetables, and ground turkey, washed down with a large fruit smoothie. After workouts, he typically replenishes his system with PowerBar protein bars and recovery drinks. Eating a meal or snack that includes carbs and protein within the first hour after exercise is critical for endurance athletes, especially when they’re doing long sessions or multiple practices per day.
Rower
Giuseppe Lanzone may have started out as a high school football player, but today he’s a star rower serving his seventh year on the U.S. National Team, finishing just shy of a medal last week when he came in fourth in Men’s Eight Final. Showing off his polished, athletic body in the Ralph Lauren Olympic collection photo shoot this year, Lanzone is a model Olympian on and off the water. To gear up for hours of team training on the open sea, Giuseppe eats anywhere from 4,500 to 7,000 calories a day, including a lumberjack breakfast of tortillas stuffed with eggs, hash browns, vegetables, and ground turkey, washed down with a large fruit smoothie. After workouts, he typically replenishes his system with PowerBar protein bars and recovery drinks. Eating a meal or snack that includes carbs and protein within the first hour after exercise is critical for endurance athletes, especially when they’re doing long sessions or multiple practices per day.
Susan Francia
Rower
Susan Francia didn’t begin rowing until her sophomore year in college, but she soon wowed the world with a gold-medal win at the 2008 Olympics in Beijing — and made it two in a row this year, winning the gold in the Women’s Eight Final! Eating strategically is a critical part of Francia’s regimen: I’ve computed that she burns about 600 calories per hour of vigorous rowing, and Susan estimates she eats 4,000 calories a day to cover what she’s burning during training. The night before a race, Susan dines on sushi, a meal she says makes her feel like a “prehistoric warrior” heading into competition. She chooses salmon rolls for a concentrated dose of anti-inflammatory omega-3s, fats that may alleviate muscle soreness from the stress of intense exercise. Quinoa is another high-powered ingredient in Susan’s training menus. As one of the few vegetarian sources of complete protein, quinoa is ideal for muscle recovery. It’s also rich in minerals like iron and zinc, which support healthy bloods cells and keep oxygen pumping throughout the body.
Rower
Susan Francia didn’t begin rowing until her sophomore year in college, but she soon wowed the world with a gold-medal win at the 2008 Olympics in Beijing — and made it two in a row this year, winning the gold in the Women’s Eight Final! Eating strategically is a critical part of Francia’s regimen: I’ve computed that she burns about 600 calories per hour of vigorous rowing, and Susan estimates she eats 4,000 calories a day to cover what she’s burning during training. The night before a race, Susan dines on sushi, a meal she says makes her feel like a “prehistoric warrior” heading into competition. She chooses salmon rolls for a concentrated dose of anti-inflammatory omega-3s, fats that may alleviate muscle soreness from the stress of intense exercise. Quinoa is another high-powered ingredient in Susan’s training menus. As one of the few vegetarian sources of complete protein, quinoa is ideal for muscle recovery. It’s also rich in minerals like iron and zinc, which support healthy bloods cells and keep oxygen pumping throughout the body.
Tim Morehouse
Fencer
Tim Morehouse, two-time U.S. National Individual Champion and past Olympic silver medalist, is definitely a force to be reckoned with in the sport of fencing. Surprisingly, Tim told me that he didn’t give much thought to nutrition until after Beijing, when he realized that overhauling his subpar diet could boost his energy and give him an edge over competitors. He quickly ditched his pizza habit and recruited Bistro MD, a healthy-meal delivery program that made eating well manageable for this busy Manhattan athlete. Between meals Tim snacks on Sabra hummus and vegetables and sips Isopure protein shakes to ensure he’s getting the appropriate amount of calories (3,000 to 4,000 per day) and nutrients to fuel his daily five-hour sessions at the gym. In the process, Tim dropped 15 pounds and was on top of his game heading into the London Olympics, where he finished in the top ten.
Fencer
Tim Morehouse, two-time U.S. National Individual Champion and past Olympic silver medalist, is definitely a force to be reckoned with in the sport of fencing. Surprisingly, Tim told me that he didn’t give much thought to nutrition until after Beijing, when he realized that overhauling his subpar diet could boost his energy and give him an edge over competitors. He quickly ditched his pizza habit and recruited Bistro MD, a healthy-meal delivery program that made eating well manageable for this busy Manhattan athlete. Between meals Tim snacks on Sabra hummus and vegetables and sips Isopure protein shakes to ensure he’s getting the appropriate amount of calories (3,000 to 4,000 per day) and nutrients to fuel his daily five-hour sessions at the gym. In the process, Tim dropped 15 pounds and was on top of his game heading into the London Olympics, where he finished in the top ten.
John Orozco
Gymnast
From earning a black belt before age ten to being crowned the 2012 U.S. all-around champion in gymnastics, there is no doubt that 19-year-old John Orozco has guts and determination. To power up and maintain his muscled physique, John, who finished eighth in the Men’s Individual All-Around in this year’s Games, eats 2,500 to 4,000 calories daily, depending on his practice schedule. On the morning of a meet, John feasts on a big breakfast and then typically eats light for the rest of the day. His pre-competition morning meal consists of protein-rich eggs and Greek yogurt, plus high-octane, easy-to-digest carbs from fruit and toast — a winning combination. At the gym, John snacks on granola bars, pr* nutrition bars, and Chobani Greek yogurt (mango and strawberry are his faves). He also totes around a personalized water bottle, designed by his nutritionist Jennifer Gibson, RD, to make sure he’s hitting his hydration targets.
Source from http://www.joybauer.com
Gymnast
From earning a black belt before age ten to being crowned the 2012 U.S. all-around champion in gymnastics, there is no doubt that 19-year-old John Orozco has guts and determination. To power up and maintain his muscled physique, John, who finished eighth in the Men’s Individual All-Around in this year’s Games, eats 2,500 to 4,000 calories daily, depending on his practice schedule. On the morning of a meet, John feasts on a big breakfast and then typically eats light for the rest of the day. His pre-competition morning meal consists of protein-rich eggs and Greek yogurt, plus high-octane, easy-to-digest carbs from fruit and toast — a winning combination. At the gym, John snacks on granola bars, pr* nutrition bars, and Chobani Greek yogurt (mango and strawberry are his faves). He also totes around a personalized water bottle, designed by his nutritionist Jennifer Gibson, RD, to make sure he’s hitting his hydration targets.
Source from http://www.joybauer.com
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