An Olympic Athlete's Diet

Here’s an example of what a male Olympic heavyweight rower might eat when training three times a day.

The diet provides about 6,000 calories a day. It's only suitable for athletes who do intensive training and isn't recommended for the general public.
7am: breakfast

• large bowl of cereal, such as porridge, muesli or Weetabix
• half pint semi-skimmed milk plus chopped banana
• 1–2 thick slices wholegrain bread with olive oil or sunflower spread and honey or jam
• glass of fruit juice
• 1 litre fruit squash

8am: training 

• 1 litre sports drink during training

9.45am: post-training second breakfast

• portion of scrambled eggs
• portion of baked beans
• 1–2 rashers grilled lean bacon
• portion of grilled mushrooms or tomatoes
• 2 thick slices wholegrain bread with olive oil spread
• 1 litre fruit squash

11am: training

• 1 litre sports drink during training
• 500ml low-fat milkshake after training

1pm: lunch

• pasta with bolognese or chicken and mushroom sauce
• mixed side salad
• fruit
• 1 litre fruit squash

4pm: training

• 1 litre water or sports drink during training

5.30pm: post-training snack

• large bowl of cereal with half pint semi-skimmed milk, or 4 slices toast with olive oil or sunflower spread and jam with large glass of semi-skimmed milk
• fruit
• 500ml water

7.30pm: dinner

• grilled meat or fish, such as salmon, tuna or chicken, or lean red meat
• 6-7 boiled new potatoes, large sweet potato or boiled rice
• large portion of vegetables, such as broccoli, carrots, corn or peas
• 1 bagel
• 1 low-fat yoghurt and 1 banana or other fruit
• 750ml water and squash

9.30pm: bedtime snack 

• low-fat hot chocolate with 1 cereal bar

10.30pm: bed

Last reviewed: 16/07/2011
Next review due: 16/07/2013