The men ate 3,055 calories per day, while the women ate 2,391. So because of this, elite endurance athletes are now often advised to eat carbohydrates 24 to 36 hours before competition. Endurance athletes, such as swimmers, cyclists, rowers, and marathon runners, take the cake for most calories generally eaten in a day. You may be one of those athletes who can’t even look at a smoothie, salad, or pizza after your wrap up your workout, but one of the best ways to promote muscle recovery and replenish your glycogen stores is to refuel – at least with a little something – within 30 minutes of finishing your workout. Most of them follow specialized diet plans, which help them to get their desired results. So how much did they eat? But for athletes in particular, there are a few key ingredients you should try to work into your diet every day. A good rule of thumb is to take a drink at least every 15 to 20 minutes. Young athletes should spread protein foods throughout the day, having some at each meal and with most snacks, such as eggs and whole-grain toast with fruit for breakfast or a sandwich with low-sodium deli meat on whole-grain bread with yogurt and raw veggies for lunch. Athletes performing in "aesthetic" sports, such as gymnastics or synchronized swimming, take in about 2,000-2,500 calories day. These will keep you energetic and active for the long day. A drop in blood sugar can make you feel lightheaded and tired. While no one diet is right for everyone, experts agree that plants can be a great source of protein, even for serious athletes, who can require as much as twice the recommended 0.7 to 0.8 grams per kilogram of body weight daily, according to the International Association of Athletics Federation. Been asked a lot recently to do a video on what ATHLETES eat in a day! According to Glassman, Phelps' workouts can burn 4,000 to 6,000 calories in a day, and those calories must be replenished in order to train the following day. Diets high in protein allow for muscle recovery after a workout, while carbohydrates provide fuel for the muscles. On the other end of the spectrum, Houston Texans defensive end J.J. Watts shapes his diet mainly around calories-9,000 calories per day, which could mean 50 slices of bacon, 20 chicken breasts, and 13 avocados. Eat snacks 1 hour before a competition to prevent hunger and low blood sugar. Victoria's Secret models must stay in tip top shape for their jobs. An elite rower, for example, can eat two breakfasts–one before and one after training. The pre-game meal is a sacred tradition in sports. "Typically I eat 3/4 to 1 cup of 0% Fage plain yogurt topped with chia seeds, cherries, and a drizzle of dark maple syrup," says Teshima. Staying hydrated is the most important thing athletes can do. Uncover more diet secrets from top athletes in our eat like an athlete series. With that, they engage in daily exercise for half an hour — but what do the best athletes in the world eat? There's absolutely a science to what foods power the best performance, but many pro athletes approach the pre-game meal with a wider lens. Like water, fruits are also common among the athletes and are eaten whenever they are required any time of the day, or night. Do you think that it is possible to experience all the benefits delivered by CrossFit while just ignoring your diet? But even those athletes don't get to enjoy the Bacchanalian feast that endurance athletes do. The Olympics have left us in total, jaw-on-the-floor awe more than once, and the winter games, what with the frigid temperatures, snowy courses … Get inspired in the kitchen by their plant-based menus - by Alex Davies 13 Sep 2017 Getty. Some athletes eat a lot less The biggest — and most important — nutrition rule to follow in the build-up to and on race day: do not try anything new. Moehl and Teshima both start their days with variations on the same dish: a superfood Greek yogurt parfait. During a workout, you quickly lose fluid when you sweat. Claim now And how do they fuel their training? Plant-based protein foods like tofu and beans also are great choices. Beer 52 exclusive offer: Get a free case of craft beer worth £24. That’s never possible. What should you eat after your workout? When athletes should eat? You want to eat 20-30 grams of protein several times throughout the day, rather than eating very little at breakfast and 50 grams at dinner. If you’re all over #meatfreemonday, you’re not alone – 44 per cent of Aussies skip the stuff at least once a week. Don’t wait until you are thirsty to drink. Team and power athletes are more likely to tap out at the 5000 calorie range per day. That involves a ton of rigorous exercise — according to Cosmopolitan, many models exercise twice a day when it gets close to fashion show time — and following strict diets.This combination helps them prepare to brave the runway — and the world — in their skivvies and heels. Relaxing on your off day doesn't mean you should be a couch potato all day, but spending a portion of your down time watching television or reading a book can help get your mind off training and give your body a much-needed chance to recover. Hope y'all enjoyed this VIDEO!! Related: Diet Tips To Lose Belly Fat The amount of energy found within a given food is dependent on the macronutrient (carbohydrate, protein and fat) content of the item. On the day of a big event, eat your last meal 3 to 4 hours before exercising, to give your stomach time to empty. Your body is made up of nearly 60% water. So here it isssss!!!! Professional athletes know that a healthy diet is an important part of performing at an elite level. 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