How to eat like an Olympic athlete, with caffeine gum, beetroot shots, pickle juice and milk

Although the Olympic games in Paris in 2024 are now sadly over, no stone was left unturned by the Olympic teams looking for the narrowest of edges in their quest for victory over their competition. Popularised by David Brailsford in the 2012 London games, the application of marginal gains – small incremental improvements in many diverse areas of performance – is in full force and one of the largest parts of this is sports nutrition and hydration. The good news for mere mortals like us is that everyone can benefit from small improvements in fuel for exercise and overall nutrition. It can also be easier to make many small changes in different areas than to make bigger, harder to sustain changes to just a few areas of eating.

At the start of the games Wendy Martinson, head performance nutritionist for Team GB said “Everything in sports science has gone up a notch for Paris and no stone is being left unturned to make sure athletes are fuelled and hydrated optimally.” That will include thousands of snacks in the form of energy gels, cereal bars, bananas and wine gums, differently designed fluids and any approved ergogenic aid that might provide the extra few percent that can be the difference between gold and 4th place. “In our exclusive Team GB areas we have sleep pods and ice baths alongside snacks and drinks that are available all day so if anyone misses a meal they can grab something – If athletes don’t fuel right they are in trouble”.

Caffeine – either in gum or expresso form.

A comprehensive review by leading sports scientists for World Athletics that was published in the International Journal of Sport Nutrition and Exercise Metabolism has discovered that only 5 five supplements enhance performance – caffeine is one of them (the others are creatine, nitrate/beetroot juice, beta-alanine and bicarbonate of soda). Studies have shown that consuming caffeine can prevent fatigue and feelings of pain. They do this by blocking a chemical called adenosine which is responsible for making us feel drowsy, and so improve focus, alertness, motivation and reaction time, qualities useful in a wide range of sports (except perhaps shooting and the need for a steady hand). It is probably the most widely used supplement among elite athletes. In his autobiography Mo Farrah described his use of caffeine during the London 2012 Olympics, having one or two shots of expresso 20 minutes before a race. Caffeine gum remains the most popular choice as it is easily absorbed and can work faster. Even for everyday athletes it can help, with a study by Sheffield Hallam University showing that amateur runners in a park run went on average 17 seconds faster after a caffeine supplement.

Black tea

Around 40,000 teabags are part of the food supplies that were sent to Paris for Team GB athletes. This not only made them feel at home (non-UK teas can be distasteful to British people)  but also helped with recovery. Caffeine-containing drinks like tea and coffee were used to be considered diuretics, but that theory has long since been overturned with some studies showing tea is as effective at rehydrating as water as well as being more helpful in recovery. Researchers from Rutgers University found that it helps to reduce muscle soreness after intense exercise. “Tea provides fluid and is a source of polyphenols, which are very good for recovery,” said Team GB nutritionist Martinson.

Daily beetroot shots

A popular choice among Olympic athletes, beetroot contains inorganic dietary nitrates, one of the key 5 supplements found to enhance athletic performance. These nitrates are converted by the body into nitric oxide, which has the effect of relaxing and widening blood vessels, increasing our ability to use energy and run, row, or swim for longer. One particular study by the University of Exeter showed that the shots of beetroot juice could increase athletic endurance by as much as 16%. Although the ingredients are available in tablet form, as is often the case the actual food is more beneficial – a study by a US university in Indiana found that beetroot juice surpassed the benefits of the tablets because they contained additional nutrients – particularly phytonutrients – that enhanced the effects of the nitrates. Scientists agreed that wherever possible real food trumps supplements because of all the additional nutrients they contain.

Wine gums and jelly beans

It’s well known that foods high in sugar give an instant energy boost. Although not recommended for those targeting weight loss, for sports through all levels these treats give instant energy, with just 4 wine gums containing 17 grams of carbohydrate, predominately sugar.

Milk, isotonic drinks and electrolytes

With the Olympic games taking place in summer, staying hydrated is paramount. Isotonic drinks not only replace the water that we lose during exercise, but they also replace electrolytes that we lose in sweat – electrolytes are essential for basic life functions, such as maintaining electrical neutrality in cells and generating and conducting action potentials in the nerves and muscles. Athletes are urged to monitor their urine colour, with pale straw being optimal; anything darker and you are dehydrated. But there’s no need for expensive fancy versions, you can make your own by adding a small dash of salt to a glass of non-diet squash. Milk is also highly rated as a sports recovery drink, with a study by the University of Newcastle showing that it was more effective at aiding recovery between bouts of intense exercise than other calorie and carb-equivalent drinks.

Yoghurt, the secret weapon

Team GB has an official yoghurt partner, and thus an endless supply of Danone Get PRO yoghurts, which are enhanced with higher levels of protein. There are many benefits to yoghurt; Chinese research shows that the beneficial effect on gut bacteria helps to regulate neurological pathways linked to psychological stress and fatigue that athletes get when under duress, helping them keep going even when it really starts to hurt. It also contains casein, another protein that helps in the repair and recovery of muscles. Spanish studies also showed that it helps strengthen the immune system and reduces the oxidative stress of exercise – it is worth noting that long-term oxidative stress is linked to cancer, so yoghurt helps with this too.

All-around healthy nutrition

How to eat like an Olympic athlete isn’t just limited to these specialist foods and supplements. On top of these specific foods and drinks, athletes will also need to eat healthy, whole food and balanced diet, rich in macro and micronutrients. Although these foods will appear on many lists of healthy food plans, that doesn’t make them any less relevant for everyday athletes or those wanting to be fit and healthy. Here are some examples, divided into food macros.

Non-processed high-quality carbohydrates: the main sources of energy for the body.

• Whole-grain bread
• Oatmeal
• Brown rice
• All fruits (but lower sugar ones are better for non-exercise days)
• Lentils
• Quinoa
• Sweet potatoes

Healthy proteins – important for muscle growth and repair.

• Lean meats
• Plant-based protein like beans, lentils, nuts, and seeds
• Fish
• Eggs
• Dairy

Anti-oxidant-rich foods – neutralise the free radicals we produce in exercise, maintain the immune system, and reduce muscle soreness and fatigue.

• Berries
• Cherries
• Leafy greens like kale and Swiss chard
• Nuts
• Broccoli
• Artichokes
• Tomatoes

Healthy fats – vital for cell health, plus allow us to absorb key vitamins A, D, E and K.

• Avocados
• Olive oil
• Nuts and nut butter
• Eggs
• Seeds like sunflower seeds, chia seeds, and flaxseeds
• Oily fish like salmon, trout, and sardines

It is also worth noting that as we age these high-quality foods become ever more important, along with strength training in particular – we specialise in fitness for the over 50s – so if in this age bracket or older the benefits will be marked.