As the Winter Olympics kicks off, competing athletes are hitting their stride in terms of training and nutrition. However, if you’ve wondered what it takes to fuel an Olympian, Katherine Hobson has some answers. In her report for U.S. News & World Report, Hobson found the typical Olympic athlete is likely following a basic healthy diet—fruits, vegetables, lean protein, omega-3 fats—with greater quantities and slightly different percentages of macronutrients to address their muscle and training needs.
One of the first variables is the actual competitive sport. Intake of carbs, protein and fat per kilogram of body weight will change depending on the type of workout, including length, frequency and intensity. Speedskaters, for example, require higher levels of carbs on intense training days, and more protein after an exercise session to build muscle.
Another consideration is body composition. Ski jumpers must remain lean and muscular, but low in pounds because of the smaller energy expenditure involved. Skaters, on the other hand, would increase protein and reduce fat consumption to help lose pounds to protect against losing lean muscle mass. Further, women are particularly susceptible to problems in weight management, as caloric deficits can happen quickly.
Other issues include altitude and temperature, both of which can impact hydration and energy levels. Sports drinks can support both, while women may also need to take in more iron while at high altitudes.