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Food & Drink

Eat Like an Athlete

Eating like an athlete involves a balanced diet rich in carbohydrates, proteins, and healthy fats, tailored to support performance and recovery. Key Principles of an Athlete's Diet Macronutrient Balance:

  • Carbohydrates: They should make up 50-70% of your daily caloric intake, as they are the primary fuel source for your muscles and brain. Focus on high-quality carbs like whole grains, fruits, and vegetables.
  • Proteins: Essential for muscle repair and recovery, aim for 1.2 to 2.0 grams of protein per kilogram of body weight. Good sources include lean meats, dairy, legumes, and plant-based proteins.
  • Healthy Fats: Include sources of healthy fats, such as avocados, nuts, seeds, and olive oil, which help with nutrient absorption and provide long-lasting energy.

Meal Timing:

  • Pre-Workout: Consume a meal rich in carbohydrates and moderate in protein about 2-3 hours before training. This could be oatmeal with fruit or a whole grain sandwich with lean protein.
  • Post-Workout: Focus on recovery by eating a meal or snack that includes both protein and carbohydrates within 30-60 minutes after exercise. A smoothie with protein powder and a banana or a turkey wrap can be effective.

Hydration:

  • Staying hydrated is crucial for performance. Drink water throughout the day and consider electrolyte-rich drinks during intense training sessions to replace lost fluids.

Suprisingly, some of the most elite athletes don't always stick to their diets. Here are some examples of what they really crave:

Athlete Name Sport Favorite Food/Dish
Usain Bolt Sprinting Chicken McNuggets & Jamaican Yellow Yams
Cristiano Ronaldo Soccer Bacalhau à Brás (Portuguese Salted Cod Dish)
LeBron James Basketball Tacos & Italian Cuisine
Lionel Messi Soccer Milanesa Napolitana (Breaded Steak w/ Cheese & Sauce)
Serena Williams Tennis Tacos & Moon Pies (Cheat Meals)
Simone Biles Gymnastics Pepperoni Pizza & Fettuccine Alfredo
Caitlin Clark Basketball Chicken Parmesan
Naomi Osaka Tennis Sushi & Soul Food (Fried Chicken, Mac & Cheese)

Here's a few more:

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Untitled FASTPAGES: 1. Cover \ 2. From the Publisher's Desk \ 3. Contents /Credits \ 4. Calendar \ 5. State of the World \ 6. Feature \ 7. Sports \ 7a. Sports Extra \ 8. Money \ 9. Food & Drink \ 10. Books \ 11. Public Domain / Toast of the Town \ 12. Back Page \ Marketplace \ Daily Idler \ Home \ | idleguy.com January 2026 | Page 9