Olympians' Nutrition Secrets: How to Fuel Like a Winter Games Athlete

From pre-workout snacks to recovery smoothies, experts share the eating habits that power peak performance

Published on Feb. 15, 2026

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As the world's top athletes gather in Italy for the 2026 Winter Olympics, their nutrition routines are just as crucial as their training. Experts share how Olympians fuel up before, during, and after workouts - and how the average person can apply these strategies to their own fitness regimen.

Why it matters

Proper nutrition can make or break an athlete's performance, especially in high-stakes competitions like the Winter Olympics. The eating habits of elite athletes offer valuable insights that the general public can use to support their own health and fitness goals.

The details

Olympic athletes consume far more calories than the average person to fuel their intense training, with some reporting intakes of 10,000 or even 16,000 calories per day. But calorie counts aside, there are specific nutrition strategies Olympians use that anyone can emulate. These include eating a small snack before a workout, pairing protein and carbs for post-exercise recovery, and incorporating anti-inflammatory foods like beets, tart cherry juice, and spinach. Experts also emphasize the importance of variety, recommending that athletes and non-athletes alike rotate through different nutrient-dense foods rather than sticking to the same go-to meals.

  • Olympians often eat a small snack, like a banana with peanut butter, before their morning workout.
  • After intense training, Olympians refuel with a smoothie containing protein powder, fruit, and other recovery-boosting ingredients.
  • Some Olympians, like US marathoners, have found that eating something - even a small amount - before their morning run can significantly improve how they feel and perform.

The players

Kristen Gravani

A performance and food allergy dietitian at Stanford University who has worked with numerous Olympic athletes.

Dr. Dan Benardot

A professor at Emory University and registered dietitian who has been the nutritionist for several Team USA athletes.

Jessica Arquette

An assistant professor and registered dietitian at Ohio University who works with elite athletes.

Michael Phelps

A US competitive swimmer who claimed to consume 10,000 calories per day during his Olympic training.

Yohan Blake

A Jamaican sprinter who said 16 ripe bananas every day were his secret for running.

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What they’re saying

“When I was working with the US marathon team … I asked them, 'What's your eating pattern like?' And they said, 'Well, we wake up in the morning, we go for a morning run, we come back home, we have breakfast, something to eat.' And I said, 'Well, wait a second, don't tell me anything else. That's already a mistake.'”

— Dr. Dan Benardot, Professor and Registered Dietitian (wesh.com)

“A preworkout snack I love is a low-fiber fruit or crackers, and if there's enough time before the training, then we can pair that with a small amount of protein or a small amount of fat. For instance, a banana with a little bit of peanut butter would be great.”

— Kristen Gravani, Performance and Food Allergy Dietitian (wesh.com)

“For postworkout recovery, I recommend a combination of protein and carbohydrates, with the carbohydrate ratio adjusted based on the endurance demands of the workout or sport. A longer endurance-based workout requires more carbs, while a shorter or more strength-focused workout requires less.”

— Kristen Gravani, Performance and Food Allergy Dietitian (wesh.com)

What’s next

As the 2026 Winter Olympics approach, experts will continue to share insights into the nutrition strategies of elite athletes competing in the Games. Fans and aspiring athletes can follow along to learn how to fuel their own fitness journeys.

The takeaway

While the calorie needs of Olympians far exceed those of the average person, the core principles of their nutrition routines - timing meals, pairing nutrients, and emphasizing variety - are strategies anyone can adopt to support their health and athletic performance, whether training for a marathon or just trying to stay active.