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

Page last reviewed: 01/07/2013

Next review due: 01/07/2015

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