How to Eat Like an Athlete for Better Health

eat like an athlete for better health, How to Eat Like an Athlete for Better Health, Dr. Nicolle

It’s Wellness Wednesdays! We’ll talk about how to eat like an athlete for better health. Athletes require a large amount of calories each day, but you can learn a great deal from their diets. Their tips for staying active and full at the same time can lead to better health.


1. Diet tips from top runners. 

Runners need energy to get to the finish lines, and their diets are filled with healthy carbohydrates and proteins.

  • Runners can eat 5000 calories or more while training, but your diet doesn’t have to reach these levels. Base your diet on how many calories you can easily burn in a day.
  • A typical meal from a top runner includes meat, vegetables, and carbs for dinner. They admit pancakes can provide an energy boost, and whole grain ones are better for you.

2. Diet tips from Olympic hopefuls. 

Athletes who have Olympic dreams stick to strict diets.

  • A morning meal can include oatmeal, fruit, eggs, and toast. A healthy muffin made with whole grains and honey is another diet secret.
  • Variety in your meals is important because food boredom can lead to sneaking in treats and breaking the diet.
  • Instead of unhealthy snacks, dried and fresh fruits can give an energy boost and satisfy a sweet craving.

3. Diet tips from swimmers. 

Swimmers rely on their diets to keep them going in the water.

  • Before they begin their training for the day, their breakfast often consists of toast and fruit. After training, swimmers refuel with oatmeal, cereal, and fruit.
  • Lunch can include pasta, vegetables, and seafood.
  • Their dinner includes steak, vegetables, and baked potatoes. These meals are designed to have a balance of both carbohydrates and protein for better health.

eat like an athlete for better health, How to Eat Like an Athlete for Better Health, Dr. Nicolle

4. Diet tips from skiers. 

The slopes require energy and skills, so the diet matters.

  • Skiers enjoy oatmeal or porridge for breakfast to get an energy boost. They add fruits such as bananas, strawberries, and other foods to get more vitamins.
  • The cold conditions around them make it difficult to get a warm lunch. Skiers are often forced to eat cold sandwiches with vegetables during lunch. Training requires them to stay focused, so going to an inn or restaurant for a hot meal isn’t always an option.
  • Dinner can become a celebration because its warmth is a welcome change.

5. Diet tips from triathletes. 

They must excel in three sports at once, and their diets are strong.

  • Triathletes need a lot of calories to survive competing in three sports all in one day, so their diets are filled with carbohydrates and proteins.
  • A typical breakfast can include toast, fruit, smoothies, and protein powder.
  • A typical lunch can include sandwiches or wraps and salads.
  • Dinner can include fish, salad, and rice.

6. Diet tips from athletes after winning. 

A gold medal or ribbon comes with a price.

  • Athletes admit it’s easy to forget the strict diets after you get the medal around your neck. The balanced meals are hard to follow, and sweet treats are hard to ignore. They admit to indulging, but they recommend keeping it to a few meals.

Your diet has a direct impact on your activities and energy levels. Athletes have discovered the secrets to staying active and pushing their bodies to the limit while on strict diets.

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eat like an athlete for better health, How to Eat Like an Athlete for Better Health, Dr. Nicolle


I really wanted to talk about this topic today because your natural health and wellness is important. You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of poor health, including chronic disease, so that you can leave a legacy of health to your loved ones.


I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some chronic diseases (if you suffer from them). In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.


Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.


Stay healthy,


Dr. Nicolle


PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.

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How to Eat Like an Athlete for Better HealthHow to Eat Like an Athlete for Better Health

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