12 Best Health Tips to Steal from Olympians

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An Olympic athlete’s career, with its years of training, can come down to one shot, a single trick, or hundredths of a second. Whether or not that moment earns them a spot on the podium or sends them home without a medal, we all can take away inspiration to be at the top of our game. Here are 12 of the best health tips nabbed from Olympic athletes and the professionals who get them in shape.

Gallery by Jessica Ashley

Photo: Francois Xavier Marit/ Getty Images

Breathe Well

Dr. Leah Lagos, a clinical and sport psychologist for elite athletes, says you’ll only be able to “kill it” if you can control your stress. Her go-to stress-management method? Dr. Lagos teaches clients to breathe at a rate that boosts their bodies’ ability to regulate and fend off stress. This rate, called “resonance frequency,” differs for each person. First, she finds that sweet spot, then instructs the athlete how to breathe before a competition. The result? Slowed heart rhythms that reduce anxiety, self-doubt, and muscle tension. Even better, many athletes report increased cardiovascular endurance and less fatigue.

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Shoo the “thought-squirrels”

“Distracting thoughts, ‘squirrels in the brain,’ can cause anxiety and interfere with an athletes’s ability to perform at their peak,” Dr. Lagos says. Before the Olympics, she has athletes pay attention when those squirrels attack, then practice refocusing their attention.

Her advice? Inhale through the nose for four seconds, exhale through the mouth for six seconds, and repeat for 10 full rounds. A busy brain can also be quieted by counting backward by sevens—100, 93, 86, and so on. During these exercises, athletes shift their thoughts from the distraction or worry and can refocus on training.

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Follow Three big diet rules

“Make sure that you are eating enough protein,” advises sports nutritionist Dr. Jamie Schehr. “Protein is essential for the body to perform for long durations of time as well as for the body to recover from any damage that occurs to muscle from exercise.”

Second, skip the sugars. While endurance athletes may need sugar for quick energy, most athletes should avoid simple sugars, which Dr. Schehr says can make you feel sluggish, put on pounds, and cause blood-sugar spikes. She encourages clients to switch to fresh fruits.

Third, plan ahead. “The best way to stick to healthy eating is to be prepared,” Dr. Schehr suggests. Scout out appropriate restaurants and grocery stores in your neighborhood, in areas you frequent and where you travel.

Photo: Brian Snyder/Reuters

Then follow Three more

Never get hungry and never get too full if you want to eat like an elite athlete, says Olympic swimmer and sport psychology professor Katrina Radke.

“Allow your metabolism to keep working for you, rather than against you. You will lose weight faster by eating more often and never overeating, rather than starving for hours and then chowing,” she notes.

Next, follow the 80/20 rule.

“Eighty percent of the time, eat so that you give yourself proper nutrition to fuel your body. Twenty percent of the time, be OK with giving yourself a break or treat.”

Once that becomes habit, aim for a 95/5 rule.

Finally, eat within 30 minutes of exercising. Radke says this practice optimizes muscle repair and the positive effects of training.

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Stretch, stretch, stretch

It’s the step we all want to skip, but it’s one of the most critical ways to stay fit—and keep us from hobbling around.

The most common health issues elite athletes face is probably injuries, Radke asserts. Injuries can occur from overuse of specific muscles, joints, and tendons. In her sport, swimmers commonly suffer from injured shoulders.

“We need to manage our health on levels,” Radke says. “A simple way to do this physically is to take time to stretch the opposite muscle groups so that the body is well-balanced in terms of being used.”

When you set a calendar or phone alarms to schedule workouts, plug in an extra five minutes for stretching. Adding yoga to your routine will also help you stretch and stay in balance.

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Don’t eat on the run

“Most professional athletes will take their time to eat their meals, something the rest of us should follow,” says Dr. Jamie Schehr. Treating clients who compete as professional volleyball players, cross-fit competitors, and Olympic swimmers, Dr. Schehr says we can all learn from athletes who slow down their record-breaking pace for meals.

“Allowing adequate time to eat and not eating on the run helps the body improve digestion and gives the body a more accurate sense of satiety or feeling full,” Dr. Schehr says. Count on this taking 20 minutes.

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Ditch diet soda

If you need an energy boost, it might seem counterintuitive to quit caffeine. But it has worked for athletes, and can come with the bonus of looking better too.

Before the crankiness and withdrawal headache kick in, consider this:

“An athlete I was working with had a very grueling competition schedule and would drink diet sodas before and after events for the caffeine lift,” Dr. Schehr explains. “When we took out her diet soda, not only did her energy and performance improve, but her physique and tone changed drastically for the better.”

Can’t even think about going cold turkey? Cut back one pop at a time, replacing with bubbly water garnished with cucumber, mint, lemon, or even slices of watermelon.

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Stay Connected

“There is no such thing as an individual sport,” says U.S. women’s bobsled champion and author Alexandra Allred. “Your relationship to coaches and teammates relates to performance, how you feel about YOU, commitment, good sportsmanship, failure, success, passion, and overcoming obstacles.”

Dr. Lagos concurs. “Ultimately, we are all interpersonal creatures who need to feel connected. In the weeks leading up to a big competition, such as the Olympics, some athletes feel isolated and even hyper-focused on their preparation. Others may feel overwhelmed by the demands from media, family, and old friends.”

She asks athletes of this caliber to connect with at least three people.

And the rest of us? Reach out daily to a training buddy, friend, or the moms on our own sidelines.

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Turn away from temptation

“In the Olympic village, there are many corporate sponsors who push their products, including food,” recalls Radke. The village is also full of foods from different countries to accommodate worldwide athletes.

“It is important to remember to keep doing your routine, eating as you have been,” she advises to all athletes. “This is not the time to try something new, a few days or weeks before your big performance.”

Allred learned to keep healthy snacks on hand, like nuts and fruit, while competing abroad. Do your best to walk away when there’s pressure to eat foods that don’t suit your personal plan. If you give in, don’t wait until Monday or after your event—shake it off and get back to your healthy ways.

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Grab your own gold medal

“Everyone has their own Olympic Games. Everyone has their own gold-medal performance they strive for,” Allred says of working with athletes of all ages. “I always urge people to find their own mini-Olympic moment.”

Allred’s personal best wasn’t being named the Olympic Committee’s Athlete of the Year, but finishing a marathon—slowly. She calls on the Olympic creed for inspiration:

The most important thing in the Olympic Games is not to win but to take part, just as the most important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well.

“It really isn’t about the win. It’s really not. It’s about fighting for that thing you want,” Allred says.

Photo: Manan Vatsyayana/Getty Images

Create a comeback story

After years of athletic success, overtraining triggered mononucleosis for Olympic swimmer Radke. She then developed Chronic Fatigue Syndrome, leaving her bedridden and dependent on a disabled parking permit at the age of 22.

“Luckily, I was able to overcome a debilitating disease through much growth,” she shares. It began with doing deep-breathing exercises until she could exercise again. Eventually, she earned another world-ranking in swimming.

When faced with obstacles, get the help you need and start strategizing a comeback plan that could be the stuff of a teary Bob Costas TV feature. Finding a new sport, specialists, a different training method, or shift in perspective could get you back in the game too.

Photo: Lucy Nicholson/Reuters

Money is not an excuse

If you don’t have the cash to hire a trainer or join a gym, you’re not alone. And you’re not off the hook.

Olympic hopefuls and up-and-comers are often strapped with huge bills.

“They need sponsors, coaches, facilities and equipment,” says Alexandra Allred. “Finances are so crucial to athletes—it’s not enough to just want [to compete]. You need money for all the training.”

That pressure can erode an athlete’s performance, commitment, and passion, she admits. Still, many find ways to keep sprinting, swimming and sledding.

Knowing you share the struggle with the world’s best athletes may help you feel less alone—and inspire creative ways to burn calories, not the budget.

Photo: The Washington Post/Getty Images

What do your favorite Olympians inspire you to accomplish? Tell us in the comments.

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