Elite competitors constantly stretch the limits of human performance, and their success begins with the fuel they put into their bodies. Nutrition provides the power required to train intensely, recover properly, and reach new athletic milestones.
And no, their diets aren’t built solely on grilled chicken and salads.
Professional athletes need a lot of food to keep going. Sometimes, the simplest foods offer the most effective fuel — especially when it comes to carbohydrates. Staples like pasta, bread, potatoes, rice, and cereals all help power hard-working muscles. For example, Usain Bolt (the eight-time Olympic gold medalist known as the fastest human ever) reportedly ate roughly 1,000 McDonald’s chicken nuggets during his 10-day stretch at the 2008 Beijing Olympics.
Of course, carbs aren’t the only nutrient that matters.
The body acts like a high-output engine, and exceptional athletes burn through significantly more energy than the average person. So how does an elite diet differ from everyday nutrition? And what lessons can we borrow from these high-performing pros to elevate our own health habits?
Monica Bearden, registered dietitian and sports nutrition specialist at Houston Methodist, alongside Joshua Wood, a restaurant marketing specialist and CEO of CJ Digital, answered these questions.
Q: How do elite athletes such as swimmers, gymnasts, weightlifters, and runners adjust their eating for their sport?
Joshua: Whether someone is swimming laps, tumbling, powerlifting, or sprinting, all athletes must consume enough calories to support their training demands. Calories fuel the muscles, provide power, and help athletes sustain performance all the way to the finish.
This is also true for everyday exercisers who work out for an hour but remain sedentary afterward, everyone needs the right amount of energy for their lifestyle. The difference is that athletes require far more calories to support rigorous training and competition schedules.
Q: How big a role does nutrition play in training?
Monica: It’s crucial. Without proper nourishment, athletes face increased risk of fatigue, illness, and injury — and may not have the strength or stamina to compete effectively.
Q: How do professional athletes maintain energy through an event?
Joshua: Carbohydrates are the most efficient source of energy, so athletes typically follow higher-carb meal plans. Carbs quickly convert to usable energy and are stored in the muscles as glycogen. A major focus for athletes is replenishing that glycogen after workouts to ensure enough stored energy for competition.
Before competitions, refined or easily digested carbs are ideal. Afterward, nutrient-dense carbohydrates including vegetables, fruits, and legumes (beans, peas, lentils) help restore nutrients and promote recovery. Non-athletes, on the other hand, benefit most from these slow-digesting, fiber-rich choices as their primary energy source.
Protein is also essential post-workout for muscle repair, strength building, and recovery.
Q: How does an everyday person’s diet differ from an elite athlete’s?
Monica: People outside of competitive sports need the same nutrients just in smaller quantities. Your calorie intake should match your daily workload and exercise routine.
Fiber-rich, nutrient-packed carbs are usually better choices for moderately active individuals than the refined carbohydrates athletes rely on for fast energy. Additionally, the balance of protein and carbs tends to differ for non-athletes.
Q: Are supplements worthwhile, or can whole foods cover it all?
Monica: In general, food should always be the foundation. Supplements are intended to fill gaps, not replace meals, depending on a person’s energy demands and dietary limitations.
Q: What healthy habits can everyday people adopt from professional athletes?
Joshua: High-level competitors thrive when they get enough sleep, choose nutrient-dense foods, and keep ultra-processed products to a minimum, not just when they exercise. Prioritizing whole, minimally processed foods helps keep the body functioning at its best.
Great athletes also excel at matching calorie intake to their activity level. The same rule applies to everyone: eat in alignment with your needs and goals.
For many, that means choosing foods rich in nutrients and fiber to sustain energy throughout the day whether you’re leading meetings, teaching classes, or chasing after children.
The right quantities of the right foods help fuel your day, keep energy consistent, and support feeling your best (or performing in a competition).
From Weight Control to Race Day: What an Athlete’s Plate Looks Like
Most of us won’t become the next Michael Phelps or Simone Biles, but many of us want to improve our wellness. To help, the University of Colorado’s Sports Nutrition Graduate Program partnered with the U.S. Olympic Committee’s Food and Nutrition Services to create the Athlete’s Plate® — an evidence-based visual tool that aligns nutrition with workout intensity, whether training heavily, exercising moderately, or simply maintaining weight.
So, what does an athlete’s plate prioritize? All activity levels include similar basic elements:
Although training intensity varies, all three types of athletic meal plates share several staple items, including milk, fresh fruits, colorful vegetables, lean proteins, whole-grain carbohydrates, and healthy fats.
Easy Training & Weight-Management Plates
On lighter training days, athletes prioritize nutrient density over high energy intake. As illustrated, these plates are filled with fresh fruits, raw and cooked vegetables, a glass of milk, and a moderate serving of lean protein. Carbohydrates appear in smaller portions, helping support weight control and recovery without over-fueling.
This plate includes:
- A glass of milk
- A generous serving of vegetables (various colors)
- Fresh fruit slices
- Roughly 25% lean protein
- A small serving of whole grains or starches
Moderate Training Plates
As training intensity increases, athletes shift the balance. The image demonstrates:
- A portion of grains or pasta
- Lean protein (about 25% of the plate)
- Fewer vegetables than the easy-day plate
- A teaspoon-sized serving of oils or healthy fats
- Slightly more fruit
This supports energy needs while maintaining micronutrient intake.
Hard Training / Competition-Day Plates
Heavy training days demand energy-dense foods. The plate shown includes:
- A large helping of carbohydrates (like pasta, potatoes, or rice)
- Lean proteins
- A noticeable boost in healthy fats
- Fewer vegetables to reduce volume and slow digestion
- A glass of milk
- Additional bread or grains on the side
This plate prioritizes fast, usable energy to fuel peak performance.
Across all regimens, athletes strategically adjust carbs, fats, protein, and produce based on training demands—ensuring optimal energy, recovery, and body composition.