What Olympic Swimmers REALLY eat

Let’s take about food.

Today, I’m giving you a behind-the-scenes look at a typical day on my plate: what I eat, when I eat it, and why it matters. So if you’re curious about how I stay fueled and fast (with room for pizza on Saturdays), this one’s for you.

Let’s dive in.

🥗 My Diet in a Nutshell

I’d describe my diet as pretty close to paleo meaning I try to cut out preservatives and processed junk— nothing a caveman wouldn’t recognize. Basically, I try to stick to stuff that’s clean, whole, and not pumped full of ingredients you can’t pronounce.

My meals are loaded with carbs, lean proteins, and healthy fats, and I eat a whole lot of fruits, vegetables, and mixed greens. I aim for simple, real food that helps me feel good in training.

There are a few things I steer clear of:

🚫 No soda
🚫 No candy
🚫 No fast food
🚫 No junk food

That said, I’m not a robot—I give myself one cheat day a week.

My go-to cheat meal? Pizza and wings. Absolute favorites. But yeah, definitely not something I can swim on.

🏋️From Breakfast to Bedtime: My Training Day Meals

If you’re wondering what a full day of food might look like for me during heavy training, here’s some good examples of what I eat:

🏊‍♀️ Before Practice Snacks

Before practice, I like to keep it light—nothing that’s going to weigh me down or slow me up in the water.

Usually it’s something quick and easy, like a banana or a granola bar. I never train on an empty stomach, but I also avoid going in totally full.

You want to hit that sweet spot—just enough fuel to get going, but not so much that you're sinking in the pool

😌 Post-Swim Recovery Shake

Right after practice, I always start recovery with a protein shake. It’s quick, it’s easy, and it gets the job done. I blend in a protein powder, a carbohydrate mix, and a handful of extras to boost recovery—chia seeds, spinach, mixed greens, and a scoop of vitamins for good measure.

It might not win any smoothie awards, but it helps replenish what I just burned off in the pool and gets my body ready for the next workout. Plus, after a tough set, it’s nice to have something that’s fast and packed with nutrients—no cooking, no cleanup, just straight recovery fuel

🍓 All-Day Snacking

Throughout the day, I like to keep things steady with small snacks—just enough to keep my energy up without feeling too full.

I might grab a handful of peaches or strawberries to hold me over between meals. I’m a pretty consistent snacker, so I always keep my car stocked with easy options like granola, dried pears, and dried apples.

That way, I’ve always got something on hand, whether I’m heading to practice or just running errands.

🍳 Breakfast

Here’s an example of what I might have for breakfast after a morning workout:

• A brown rice bagel (gluten-free, dairy-free) with tofu-based cream cheese and ham

• A bowl of organic blackberries

• A raw green salad with spinach, kale, chard, bell peppers, and onions

• Homemade juice with carrot, beet, cucumber, and lemon

• And a glass of unsweetened dragonfruit tea

It’s a mix of protein, good carbs, and lots of nutrients to start the day strong.

🥪 Lunch

Here’s an example of a typical lunch I might have during a training day:

• Two turkey sandwiches on Canyon Bakehouse brown rice bread

• Hummus, mixed greens, and baby carrots

• A bowl of raspberries and oranges

• And a nut mix—usually raisins, sunflower seeds, cashews, and almonds

It’s balanced, it’s satisfying, and it keeps me fueled heading into the afternoon.

🍽️ Dinner

Dinner usually looks something like this after a long day of training:

• Chipotle-seasoned chicken

• Roasted sweet potatoes, red and yellow peppers

• Asparagus with olive oil, corn on the cob, and another big green salad

We’ll often throw in some roasted broccoli too—it’s a staple around here.

😴 Evening Snack

Toward the end of the day, if I’m feeling a little hungry, I’ll usually reach for something like blue corn chips and fresh guacamole. It’s quick, satisfying, and light—just the right way to wrap up the day without overdoing it before bed.

❓ The Calorie Question

People always ask: “Do you eat 10,000 or 12,000 calories a day?” Honestly—I have no idea. I’ve never tracked calories. I focus on food quality and eating frequently so I can train hard. That works for me.

👋Until Next Time

So, that’s what a typical day of meals looks like for me.

If you have questions, shoot them my way. Always happy to share more.

Thanks for reading—and thanks for supporting me on this journey.

Until my next newsletter, I will see you all - later