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The most exciting summer event is coming — Paris 2024 Olympics. Inspired by the Olympics, the Start TODAY Challenge in July will encourage you to discover your inner athlete with functional exercises that build strength and agility, and improve performance in your favorite hobbies.
For the first time, Start TODAY’s monthly challenges now include nutrition. As a sports dietitian and TODAY’s Nutrition Editor, I’ve worked with hundreds of people to help them tap into their inner athlete and jumpstart their fitness, whether their goal is to complete a marathon, walk a 5K or build strength.
To help you eat like an athlete and reach your full fitness potential, we’ve put together some nutrition tips and a weekly meal plan. Before we get into the week 1 meal plan, let’s take a closer look at what it means to eat like an athlete.
What will athletes be eating at the Paris 2024 Olympics?
During the 15 days of the Olympic and Paralympic Games, Paris will host 15,000 athletes from 208 regions and countries. They will eat in the Olympic Village, where all kinds of cuisines are available to meet different nutritional needs and cultural habits. From surfers to runners to breakdancers, every athlete has their own nutrition routine.
Paris is known as one of the world’s great food capitals, and the Paris Olympics aims to blend French culinary creativity with sustainability. That means serving delicious food that is more plant-based and locally sourced. In the Olympic Village and competition venues, there will be more vegetarian options available to athletes, and the amount of animal protein in their diet will be reduced.
Tori Franklin, a two-time Olympian triple jumper for the U.S. national team, says she’s excited about the rise of vegetarian diets. “As a vegetarian, it’s really important to me to be mindful of how I eat and what I put in,” she says. Focusing on a vegetarian diet will help her meet her nutritional needs, which can be difficult to meet while traveling.
Additionally, at least 60% of the meals sold to spectators will also be vegetarian.
Following Paris’ lead, July’s weekly meal plans will feature at least 50% vegetarian dishes. Eating more plant-based foods is not only better for the planet, it’s also better for your health: Plant-based foods are rich in vitamins, minerals, fiber and antioxidants, and studies have shown that eating more plant-based foods may lower your rates of heart disease, cancer, obesity and osteoporosis.
3 tips for eating like an Olympian
There’s something we can learn from Olympic nutrition. Olympians prioritize healthy eating and training nutrition to get the most out of their bodies and compete at the highest level. No matter what activity you’re doing, these three sports nutrition principles can help you fuel like an athlete.
Focus on Overall Nutrition
While an emphasis on what you eat before and after exercise is the pinnacle of sports nutrition, what you eat throughout the day also impacts your overall health and fitness. I call this “holistic nutrition,” which simply means prioritizing nutrition throughout the day to promote strength and health before, during, and after exercise.
Simply put, this means eating a balanced diet that includes all three macronutrients. — Carbohydrates, proteins, fats — Have it with every meal. You need these three nutrients to give you energy, keep you full, and regulate your blood sugar levels.
To meet your daily fiber and micronutrient goals, eat lots of whole, plant-based foods and limit processed and sugary foods. Cooking at home can help you meet these goals. Also, try not to go too long between meals, as this can lead to extreme hunger and overeating. Franklin says to eat when you’re hungry and stop when you’re full. Simple enough, right?
TODAY.com’s weekly meal plans are a great starting point for prioritizing “holistic nutrition.”
Fuel your workout with the right pre-workout snack
Carbohydrates are your body’s main source of fuel when exercising. No matter the type of exercise, it’s always a good idea to consume some carbohydrates before you exercise. Even if it’s just a short walking session, eating a light snack before your workout can help keep you from running out of gas.
Every pre-workout meal should contain carbohydrates, but the timing of the meal will determine how much food you should take in. Here are some simple pre-workout guidelines:
- If you have 2-3 hours until trainingA balanced meal that contains carbohydrates, protein and a little fat will give you the energy you need for training. This would be most of the breakfast and lunch portions of your weekly meal plan.
- If you eat 1-2 hours before exercise, Choose a hearty snack that’s packed with carbohydrates and protein. Each week’s meal plan for July includes a selection of pre-workout snacks.
- Less than an hour of trainingEat small carbohydrate-rich foods, such as a banana, a handful of raisins, a slice of toast, or a handful of dry cereal.
Post-workout recovery
During exercise, muscle begins to break down, tiny tears occur, inflammation builds up in joints and muscles, and the body’s fuel stores (called glycogen) in the muscles and liver are depleted.
Post-exercise nutrition helps repair tired muscles, reduce inflammation and muscle soreness, and replenish energy stores. It may seem like a lot, but it’s easy to check off all of these boxes with a simple recovery nutrition plan. The most important nutrients to focus on after exercise are:
- Protein breaks down into amino acids, aids in muscle repair, and reduces hunger so you don’t feel hungry.
- Carbohydrates replenish glycogen in your muscles and liver, which is essential for recovery, and consuming carbs along with protein will help reduce fatigue after your run.
- Antioxidants may combat acute inflammation that occurs during exercise and reduce joint pain.
Eating as soon as possible after exercise will speed up the recovery process. If you can’t eat right away, try to eat something within two hours. If you’re short on time, a recovery drink like a smoothie is a great way to get the nutrients you need. Franklin’s favorite post-workout snacks are yogurt with granola and fruit, or a protein shake made with NOW® Sports Organic Pea Protein.
Here are some of our favorite recovery smoothie recipes.
Double Orange Smoothie
Frances Largeman Ross, RDN
Date and banana smoothie
Ahmed Al-Zahabi
July Meal Plan
Now it’s time to put these principles into practice. Luckily, I’ve done all the work for you! The July meal plan provides balanced meals to fuel you for each day’s activities and exercise. Start your day with a nutritious breakfast and refuel with healthy lunch and dinner.
Plus, as a bonus, each meal plan also includes pre- and post-workout snack ideas. Ready to get started?
