As an elite athlete, Simone Biles’ nutrition diet is a key component of her ability to perform at the highest level. Her daily intake emphasizes a balance of macronutrients – carbohydrates, proteins, and healthy fats – coupled with a mindful approach to eating. While her schedule often dictates the timing and type of meals, she aims to provide her body with the fuel it needs for intensive training and recovery.
Breakfast and Pre-Workout Fuel
Simone Biles starts her day early, often with practice beginning at 7 AM. Her breakfast choices are often quick and easy, reflecting the limited time she has before training. {Link: According to Women's Health https://www.womenshealthmag.com/food/a34482124/simone-biles-diet/}, she sometimes skips breakfast if time is short but often opts for oatmeal or fruit when she does eat. On weekends, when her schedule is more relaxed, she enjoys cooking protein waffles with chocolate chips or cinnamon rolls. Hydration is also crucial, and she focuses on drinking plenty of water during morning practices. Post-workout, she often includes a protein shake, such as a Core Power Protein Shake, to aid in muscle recovery.
Lunch and Dinner
Lunch for Simone often centers around protein and fiber to sustain her through the afternoon training sessions. Her choices include chicken or salmon, often paired with a variety of vegetables. She enjoys asparagus, broccoli, carrots, corn, green beans, peas, and has a particular fondness for potatoes. Due to her busy schedule, takeout, particularly through services like Uber Eats, is also a frequent option, allowing her to easily get meals like pizza or sushi. When cooking at home, she might prepare pasta, chicken, or salmon using an air fryer, oven, or grill.
Dinner, following another long training session, continues to focus on replenishing the body. Similar to lunch, it includes lean proteins like salmon or chicken with vegetables and potatoes. Her husband, Jonathan Owens, is also known to prepare meals like grilled chicken or salmon with vegetables and sometimes mac and cheese. She also enjoys indulging in "less healthy" meals like pizza or fettuccine Alfredo with chicken, especially after intense training or competitions.
Snacks and Treats
Simone Biles doesn't over-snack, primarily due to her constant presence at the gym. When she does snack, her preferred choices are fruits like grapes, strawberries, or bananas. She also enjoys plantain chips, finding them convenient and nutritious. For occasional treats, she enjoys banana bread, banana muffins, popcorn, or pretzels with Nutella. She's also a self-proclaimed "pizza connoisseur" and always celebrates after competitions with pepperoni pizza, regardless of the outcome. Her favorite baked good to make herself are s'mores cookies, which involve wrapping a graham cracker, marshmallows, and chocolate in cookie dough.
Simone Biles' Dietary Philosophy
Crucially, Simone Biles does not follow a strict, restrictive diet or track her food intake. Instead, she practices intuitive eating, listening to her body's needs and preferences. She emphasizes the importance of a healthy relationship with food, recognizing that restrictive practices can lead to negative health and eating issues for gymnasts. Her diet is described as flexible and mindful, ensuring she is fueled for training while also allowing space for enjoyment and satisfaction from food.
Comparison: Elite Gymnast Diet vs. General Athletic Nutrition
While Simone Biles' diet showcases a flexible approach, it aligns with general recommendations for elite athletes, particularly gymnasts.
| Aspect | Simone Biles' Diet | General Elite Gymnast Diet Guidance | Key Focus |
|---|---|---|---|
| Carbohydrates | Oatmeal, fruit, toast, pasta, potatoes, rice | Complex carbs (whole grains, fruits, vegetables), simple carbs for quick energy | Energy for training, glycogen replenishment |
| Protein | Chicken, salmon, eggs, protein shakes, tofu, lean meats | Lean meats, fish, dairy, eggs, plant-based proteins | Muscle repair, growth, satiety, energy contribution |
| Fats | Healthy sources (salmon, avocado), occasional indulgences (pizza, mac & cheese) | Healthy fats (avocados, nuts, seeds, olive oil) | Hormone production, inflammation reduction, overall health |
| Timing | Meals spread throughout the day, post-workout protein shake | Balanced meals 2-3 hours pre-training, carbs+protein post-training | Sustained energy, recovery |
| Flexibility | Intuitive eating, allows for treats | Emphasizes whole foods but acknowledges individual needs and preferences | Sustainable approach, avoiding restrictive eating |
Both Simone's approach and general guidelines emphasize nutrient-dense foods to support high energy demands, muscle repair, and recovery. The main differences often lie in the level of strictness; while general guidance provides framework, Simone embraces flexibility and intuitive eating more prominently, underscoring the personalized nature of nutrition for athletes.
The Importance of Hydration
Hydration is paramount for gymnasts like Biles. Proper fluid intake supports bodily functions, muscle pliability, joint lubrication, and nutrient transport. Dehydration can negatively impact performance, energy levels, and concentration. Drinking water regularly throughout the day, before, during, and after training, is recommended. During intense or prolonged sessions (over 1.5 hours), electrolyte drinks can be beneficial to replenish sodium and potassium losses from sweat.
Conclusion
What do Simone Biles eat daily? Her diet is a practical example of how an elite athlete fuels her body for peak performance without resorting to extreme restrictions. It is characterized by a strong foundation of balanced nutrition – adequate protein for muscle repair, complex carbohydrates for sustained energy, healthy fats, and plenty of fruits and vegetables. Alongside this foundation, her intuitive approach to eating, allowing for enjoyable foods and treats, underscores the importance of a healthy relationship with food and finding a sustainable dietary pattern that supports both athletic excellence and overall well-being. Her choices demonstrate that peak physical condition is achievable with a diet that is both nourishing and personally satisfying.
