by Dana M Robinson - Published 6 months ago

5 Lessons from Elite Athletes

Hi, I'm Stephanie, the registered dietitian and nutrition scientist at MyFitnessPal. I ensure the nutrition advice, features, and RD-approved recipes we provide help you achieve optimal health.

I spent a year as an intern in the nutrition department at the Olympic Training Center. Here's what I learned:

Always Make Sure You Eat Enough

Our primary goal was ensuring athletes consumed enough food to maintain their performance. The key takeaway is that proper functioning requires adequate intake of the right foods. While we may not train as intensely as Olympians, we all need proper fuel for daily activities and workouts.

Focus on Eating After You Work Out

Post-workout meals are crucial, and macronutrient balance is critical. For every gram of protein, athletes should consume 4 grams of carbohydrates after training. Carbohydrates replenish energy and aid in protein utilization (ensuring protein rebuilds and repairs muscle). While the average person may not need such precise and intensive refueling, we should still aim for a serving of protein and carbohydrates after a strenuous workout.

Vegetables are the Best Choice

We always provided a fully stocked salad bar and a serving of steamed or roasted vegetables at every meal. Adequate vegetable intake, including variety, was crucial for ensuring our athletes received sufficient vitamins and minerals. This is vital for immune function and efficient metabolism.

There is No Perfect Diet for Everyone

We didn't approach nutrition in a one-size-fits-all way. Our recommendations were tailored to each athlete's sport, sleep, recovery, training schedule, and dietary needs. If you don't have a personal dietitian, you can use MyFitnessPal to track the nutrients you struggle to consume.

A Healthy Gut is Important

Probiotics were a popular topic. Athletes in the midst of intense training were more susceptible to illness, especially during travel, and probiotics were shown to reduce these risks. Maintaining optimal gut health is crucial for a strong immune system. Aim to include a serving of probiotics from yogurt, kimchi, tempeh, or kombucha at least twice a week.

The Most Important Points

Even if you're not training for a professional sport, these tips are essential for a healthy lifestyle. Include protein and carbohydrates in every meal, prioritize vegetables, and ensure adequate fuel throughout the day.