Midcheshire Independent Issue 170

15 SEPTEMBER 2024 Visit our website: www.independentnewspapers.co.uk Independent HEALTH & WELLBEING THE world has been gripped by Olympic fever this summer, withmillions across the globe tuning in to watch Paris 2024. The athletes have spent countless hours training to compete in the most prestig- ious sporting event of 2024, which means sticking to a strict fitness regime and diet. Daily diets look different for each Olympian, but the goal is to keep the body fuelled with the necessary vitamins and nutrients. To gain insight into the diet of an Olympian, nutritionists at the weight-loss programme Second Nature have created this easy-to-follow guide. REMEMBER TO SET YOUR GOALS BEFORE starting your healthy eating journey, it’s essential to consider your long-term goals. For example, are you looking to lose weight or bulk up? Athletes also need to con- sider this question when competing in the Olympics, as different sports require different diets. It’s important to remember that one diet does not fit all in the world of sports. While box- ers tend to go through more periods of weight cycling to meet their target weights, swimmers will maintain a consistently high-calorie intake to meet the demands of their training. There’s a common mis- conception that all Olympic athletes tend to cut down on calories while training and competing. However, the truth is that most athletes need to maintain a higher calorie intake to sustain their intensive training and recov- ery demands. WHAT MEALS DO OLYMPIC ATHLETES EAT? WHILE the number of cal- ories each athlete consumes differs, Olympians all have the same goal—to be as strong as possible and perform to the best of their abilities. Ultimately, your diet should focus on what makes your body feel good and strong. AVOCADO AND BOILED EGGS ON SOURDOUGH TOAST MANY athletes tend to eat larger meals throughout the day to keep their bodies energised during busy train- ing days. Because of this, avocado and boiled eggs are the go-to breakfast choice for many Olympians. Avocados are full of healthy fats, which help to maintain healthy cholesterol levels. Boiled eggs are also packed with protein—an essential part of an athlete’s diet for building muscle and strength. Protein is one of the most essential parts of an Olym- pian’s diet. The food group is hugely effective for strength- ening muscles and reducing the risk of injury. Protein is also an essential component of our immune system to help athletes fight off illness. Sourdough toast is rich in complex carbohydrates which will help fuel the athlete’s training. Carbohydrates can also help to reduce inflamma- tion which can be high due to the athlete’s training load. CHICKEN WITH VEGETABLES CHICKEN is packed with protein and can improve heart health, which is why many athletes incorporate it into their daily diets. Chicken quesadillas and stir fries were some of the go-to meal choices in the Olympic Village; A side of vegetables and rice typically accompanies these meals. Broccoli, spinach, and peas are all rich in iron, helping to boost energy levels, making Eat like an Olympian them a crucial part of an Olympian’s daily diet. SALMON AND RICE ANOTHER popular meal choice for Olympians is salmon, topped with a side of rice and vegetables. Salmon is low in calories, which is perfect for athletes looking to stay lean while building muscles, such as boxers and gymnasts. The food is also rich in omega-3 fatty acids, which reduce inflammation and improve heart health. Rice is another fantastic food choice for fuelling your body, keeping you full and energised throughout the day. MAKE YOURSELF A SMOOTHIE SMOOTHIES are quick to make and easy to digest— perfect for athletes with busy training schedules. They are also a fantastic way to obtain your daily dose of vitamins, which is why they are so heavily relied on in the world of sports. American swimmer Ryan Murphy has stated that his typical smoothie contains strawberries, bananas, spin- ach, oats, cinnamon, honey, and coconut water. This smoothie is rich in both iron and vitamin C, making it an ideal option for boosting energy and strength. DON’T MISS OUT ON A SWEET TREAT THERE’S a common miscon- ception that Olympic athletes tend to cut out entire food groups, like carbs and sugar, to stay in shape—but this often isn’t true. Many athletes have reiterated the importance of eating a sugary pudding after a heavy training day. On your fitness journey, it’s important to remember to treat yourself - even if you’re being more mindful about your eating choices. Restrictive eating can result in a damaged relation- ship with food, which can negatively impact your mental and physical health, so having a sweet treat for dessert can be beneficial. Sugar is an important fac- tor in maintaining a healthy and balanced diet. When eaten in moderation, the food group provides your body with a much-needed energy boost, which is why detox diets that cut out sugar entirely can be harmful. Peanut butter bites are another dessert enjoyed by multiple athletes. This snack is rich in protein and an excel- lent energy source.