Do you have the desire to become Tom Brady’s replacement or the next Serena Williams? Well, believe it or not, that pizza you eat every Friday will not get you there. These athletes are known to follow a strict diet that prepares them for each competition. High intensity workouts require endurance and a high intensity diet. In order to be the best, you have to eat the best. This article will inform you on how to reach your athletic potential. Read more to start your Athlete Diet.

Part One: Diet Tips

Rae Gutcheon

We Love Carbs

Athletes do not only love carbs for their satisfying flavor but for the energy that it gives us. Carbohydrates fuel the athlete’s body like a race-car picks up speed. Your body mutates carbohydrates into glucose, a form of sugar, which then becomes stored in your muscles as glycogen. This glycogen is used as the fuel to keep you running. Before each big event or game, an athlete should be storing three to four days work of glycogen. Within your diet, 70% of your calorie intake should be carbohydrates. This includes bread, cereal, pasta, fruit and vegetables.

But wait, there is more! Not only do carbohydrates get your body moving, but they also motivate the mind. Glucose also fuels the brain. 


We have all seen the cartoon series with Popeye and his can of spinach. Some type of magic happens when he eats that can of pure greens. Well, now you get to follow in his footsteps. Since energy comes from carbohydrates, we develop our muscle from protein! However, you cannot overwhelm protein intake because it will eventually cause damage to your kidneys. So, try to avoid the protein supplements and go for a bite of meat, fish, poultry, nuts, beans, eggs or milk. 


Water, as we know, remains one of the most important substances for the human body. Athletes should hydrate throughout the day, every day. Dehydration becomes a tricky game you do not want to encounter. For faster absorption, drink cold water instead of room temperature.

When to Eat

If you do not feel like being benched for a stomach ache or being featured as the next embarrassing story on Snapchat, please take this advice. Never eat less than 3-4 hours before exercising. Your stomach needs time to empty and refresh. Try to avoid any sugary or starchy foods as well, because dehydration will sneak up on you.

While working out or during a game, make sure to replenish the carbohydrates you burned. This is when Gatorade Energy Gel comes in handy. Every 15 to 20 minutes you should munch on a sports bar or sip a sports drink.

Part Two: Recipe Ideas

Simple Egg Salad

egg, egg yolk, milk
Jocelyn Hsu

Prep Time: 1 minute

Cook Time: 25 minutes

Total Time: 26 minutes Servings:  2


- 6 eggs

- 2 tablespoons dill relish

- ¼ cup of mayo

- ½ teaspoon of Dijon mustard

- Chive for flavor

- Salt

Instructions: Place the eggs in cold water and bring them to a boil. Once it is boiling, cover the pot and turn off the heat. Let them sit for about 8 to 12 minutes and then run the eggs under cold water. Let them bathe in the cold water for about 15 minutes. Then peel the eggs and chop them up. Mix them around in the salt and add in the other ingredients.


Enjoy some berries on the side such as blueberries, raspberries and blackberries. They are full of antioxidants needed for physical activity. 

Honey Grilled Salmon

salmon, Cooking, Healthy
Amy Dong

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 45 minutes Servings: 2


- 1 lb salmon

- 2 teaspoons honey

- 2 teaspoons soy sauce

- 1 teaspoon ginger

- Pinch of salt and pepper



Preheat the grill and cut the salmon fillet into pieces. Sprinkle salt and pepper over the top to season. In a bowl, mix the honey, soy sauce and ginger together. Place the salmon skin side up on the grill and close for 3 minutes, then flip. Cook for 2 minutes and brush the glaze over the salmon, then close. After 30 seconds, re-open and brush the glaze over the salmon. Repeat this a few times until the salmon is fully cooked.


Fill up on some black beans, pinto beans, kidney beans, and Lima beans. These have saturated fat and fiber that make you feel full for longer!

Pasta Salad

Rae Gutcheon

Prep Time: 5 minutes

Cook Time:  25 minutes

Total Time:  30 minutes  Servings:  2


- 1 teaspoon garlic (optional)

- 2 teaspoons of olive oil

- ½ a box of cherry tomatoes

- ½ cucumber (optional)

- Basil and cilantro for seasoning

- 1/2 box pasta


Warm the water to boil. While you wait, begin cutting up the cherry tomatoes in fourths. While boiling your pasta; place the cherry tomatoes and garlic on a low heat pan filled with one teaspoon olive oil. When ready, drain your pasta. Instead of using butter, use a splash of olive oil so the pasta does not stick. With the drained pasta over the heat, stir in the warm tomatoes and add in remaining ingredients.

Side Snack:

For a little pick me up if you are still hungry, add some nuts to the dish. They are a healthy fat that controls your blood sugar. They also are very easy to digest and full of fiber!

Banana Oatmeal

oatmeal, rice, porridge, cereal, milk, muesli
Christin Urso

Prep Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes Servings:


- Quaker’s oatmeal

- Banana

- Craisins

- Honey

- Chia seeds

Bananas are the best source for natural electrolytes. They are like an athlete’s super food. They have high potassium and eating one banana will help your fluid intake. Because they are so amazing, they save you from those random muscle spasms and cramps. Oatmeal is an excellent carbohydrate source for athletes. It in high in fiber and keeps you full. However make sure to use steel cut oats instead of instant, unless you want to spike your insulin levels and store bad fats. For the perfect game day morning, mix the ingredients listed above.

The athlete diet seems as though it may be difficult to keep up with, However, all you truly need to focus on is the ratio between fats, proteins, and carbohydrates! Who knew? Keep fueling your body to set yourself up for your best potential.