Here’s What Olympic Swimmer Katie Ledecky Eats in a Day to Look (and Feel) Amazing

Swimmer Katie Ledecky is a five-time U.S. Olympic gold medalist and 15-time World Champion. (We know…no big deal.) With the Tokyo Olympics less than a year out, she’s training harder than ever, so when we got the opportunity to take a peek at her routine, we jumped at the chance. From peanut butter toast to chocolate milk, here’s everything she eats in a day to fuel her body.

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5:45 A.m.

“My first swim practice is at 6:15, so I’ll usually wake up 30 minutes prior. Before diving into the pool, I’ll typically have a granola bar or peanut butter toast and a banana. These are great options pre-practice because they give me enough energy to power through an early morning workout, without making me feel too heavy or full.”

8:00 A.m.

“Around this time, I’m just finishing up practice and need to recover, so I’ll drink a bottle of low-fat chocolate milk within 30 minutes of my workout. This has been my go-to post-workout recovery beverage since I was 13 years old. I remember being a young swimmer when someone explained that drinking chocolate milk for recovery gives my body nutrients it needs to refuel. Since then, I make sure to keep one in my lunchbox daily and drink it after a tough workout. Of course, it tastes great too—which is why it made so much sense for me to team up with the Built with Chocolate milk campaign.”

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9:30 A.m.

“On the days I’m doing dry-land workouts, I’ll usually have a larger breakfast. Some of my favorites are scrambled eggs with veggies and toast, or oatmeal with lots of fruit. In high school, I ordered a bacon, tomato and cheese omelet so much from my local deli that they actually re-named it Katie’s Gold Medal Omelet.”

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12:30 P.m.

“Many people don’t realize this about me because I’m a professional athlete, but I love naps. I’d say that athletes are probably the biggest nappers of all time. If I have the time during the day, I’ll definitely squeeze in a nap to re-charge for the next workout. When I wake up, it’s usually lunchtime, and I’ll opt for something light and simple: a salad, sandwich or wrap with chicken and avocado. I definitely need protein throughout my day.”

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2:30 P.m.

“Before heading to my second swim practice of the day, I’ll have another small snack. My goal is to make sure that I have enough food to fuel my swim, without feeling weighed down. I really enjoy fresh fruit, especially berries. A yogurt with granola is also a go-to.”

5:00 P.m.

“After my second swim, I’ll have another low-fat chocolate milk; it has the right mix of protein and carbs to help me refuel exhausted muscles after a tough workout.” 

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6:30 P.m.

“For dinner, I like to pair chicken or steak with pasta or rice, along with some veggies. I avoid soda and desserts, but if I’m really craving something sweet after dinner, I’ll eat some fruit with honey before going to bed early, usually around 9:30.”

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