Eat to win: 4 top athletes share their secrets to healthy eating

Whether you're training for the Olympics or just fueling up for a run, what you eat has a big impact on your fitness performance. Here, 4 Olympic athletes share their top nutrition tips and we offer recipes to help you eat to win.


Citrus Berry Smoothie
Citrus Berry Smoothie

Dara Torres

Dara Torres is more than your average Olympic athlete: she has set three World records, holds 13 National titles and owns nine Olympic medals, four of which are gold. Torres is the first U.S. swimmer to compete in four Olympic games and now, at 41 and a mother of a 2-year-old, she's once again a medal contender-in Beijing. Dara often starts her day with a high-protein, high-fiber berry shake. Recipe to try: Citrus Berry Smoothie.

Q: Describe your typical day of training.
A: I spend two hours in the pool, five days a week, and I weight train four days a week-two days of lower-body and core and the other two days upper-body and core. I also do resistive stretching three days a week.

Q: How many calories would you say you consume in a day?
A: I have no idea. I had an eating disorder in college so I don't count calories.

Q: Favorite dinner or recipe?
A: A mixed green salad, turkey-spinach lasagna, garlic bread and green beans. My favorite cookbook is one I got in college-Where's Mom Now That I Need Her?

Q: Do you have an eating mantra you try to live by?
A: I eat what I want, when I want, but I exercise so I can do that.

Grilled Chicken Tenders with Cilantro Pesto
Grilled Chicken Tenders with Cilantro Pesto

Mary Lou Retton

In 1984, gymnast Mary Lou Retton brought home five Olympic medals from the Summer Olympic Games-including the All Around Gold Medal, a first for an American woman. Now 40, this mother of four girls (ages 6, 8, 11 and 13) eats "just to be healthy."

Q: How many calories would you say you consume in a day?
A: You know, I don't count calories. I hate those charts because, at 4'9", I should probably weigh 37 pounds. I don't weigh myself either. I go by my clothes, how they fit and feel and what I look like in the mirror. I hate to get targeted on a number, especially with four girls. We don't use the words 'skinny' or 'thin' in the house. We use the words 'healthy,' 'muscular' and 'strong' and we discuss healthy eating.

Q: Favorite power breakfast?
A: Egg whites. If I eat protein, it holds me a little longer-egg whites and a whole-wheat bagel or toast hold me until lunch. And of course Wheaties. The breakfast of champions!

Q: What's your typical dinner?
A: I really try to prepare balanced meals. We'll do a lean piece of protein, a vegetable and a starch. I use a lot of EatingWell recipes; Grilled Chicken Tenders with Cilantro Pesto is one of our favorites. But pasta is my staple food. I'm Italian and, growing up, every Sunday after church the whole, big, large, loud family would get together for a big pasta dinner. Now, I try to do whole-wheat pasta. There are some that look white now so I trick my kids.


Peanut Energy Bars
Peanut Energy Bars

Apolo Anton Ohno

Apolo Anton Ohno, 26, has been the reigning U.S. short track speedskating champion since 2001 and has won the U.S. men's title nine times. In 2007, Ohno gained a whole new fan base when he and dance partner Julianne Hough won season four of the hit ABC series Dancing with the Stars. Ohno's stamina shows no signs of waning: he plans to compete in his third Olympics at the 2010 Winter Olympics in Vancouver, Canada.

With a busy training schedule, Apolo reaches for quick, healthy snacks to keep his energy levels high. Recipe to try: Peanut Energy Bars.

Q: Describe your typical day of training.
A: In the morning, I train on the ice from 7:00 to 11:30. Then from 3:00 to 6:00 in the evening, I lift weights, run and bike sprints, and do technique training on dry land (performing exercises that use the same muscles required to skate).

Q: How many calories would you say you consume in a day?
A: It all depends on my activity level. I've never really counted calories because when I'm in tune with my nutrition, I can feel when I need to add more grams of fat, protein or carbohydrates.

Q: If you need a quick bite, what do you reach for first?
A: An apple and salmon sticks (like beef jerky but made with salmon).

Q: Favorite snacks?
A: My "bad" snacks are multicolored Swedish fish and peanut M&Ms. "Good" snacks are fruits and veggies.

Egg & Salmon Sandwich
Egg & Salmon Sandwich

Erik Vendt

Swimmer Erik Vendt was the first American to break 15 minutes in the mile and is a two-time Olympic silver medalist in the 400 individual medley (2000, 2004). Now 27, Erik recently came out of retirement and is set to compete in the 4x200m freestyle relay in Beijing. Erik credits his speedy return, in part, to an organic diet.

One of Erik Vendt's favorite power breakfasts is an omelet with Cheddar, peppers, onions and tomatoes. Recipe to try: Egg & Salmon Sandwich.

Q: Describe your typical day of training.
A: A normal day consists of two swimming workouts-morning and afternoon, totaling 4 hours-and some sort of dry-land routine, alternating weights one day with running and Pilates on the other. In swimming, speed comes directly from the core so Pilates helps immensely.

Q: If you need to grab a quick bite to eat, what do you reach for first?
A: I'll normally make a tuna sandwich to tide me over. It's quick, easy and does the job.

Q: Do you have an eating mantra you try to live by?
A: I think there's a direct correlation between what you eat and how you feel. As soon as I began eating organic I felt better, more alive and healthier.

By Brierley Wright, M.S., R.D.

Brierley's interest in nutrition and food come together in her position as an associate editor at EatingWell. Brierley holds a master's degree in Nutrition Communication from the Friedman School of Nutrition Science and Policy at Tufts University. A Registered Dietitian, she completed her undergraduate degree at the University of Vermont.

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