In high-level competitive sports, everything is precisely scheduled: training time and rhythm, sleep, food, etc. The organizers of the Paris 2024 Olympic Games received complaints from athletes and their companions even before the start of the event about insufficient portions of food in the cafeteria of the Olympic Village and a lack of some essential foodstuffs, such as eggs. These complaints prompted organizers to make quick adjustments. So how do athletes eat during the games? What are their specific needs?
Personalized diets: different for each individual
As Nathalie Boissot, a professor of sports physiology at the University of Clermont-Ferrand in France, says: “Athletes’ diets vary according to the type of sport, gender, body type and age. The basic principle is that caloric intake must be comparable to expenditure to keep weight stable.” Some sports use more energy than others, such as cycling, triathlons and marathons. For example, Tour de France cyclists burn as much as 8,000 kilocalories of energy per day, while the average man burns about 2,300 to 3,000 kilocalories per day and women 1,800 to 2,300 kilocalories.

Today, athletes’ nutritionists have a variety of tools to pinpoint the best dietary regimen. Julien Louis, a researcher at Liverpool John Moore University and the French National Institute of Sport (Insep), describes, “We have embedded power sensors and GPS watches for studying an athlete’s movement or running speed. These tools allow us to accurately calculate their energy expenditure and thus provide the right amount of calorie supplementation.”
Pre-race “carb overload”
Preparation for competition is particularly critical. Athletes reduce their intake of fatty foods and high-fiber vegetables in order to minimize digestive discomfort during the competition,” notes Julien-Louis. Easily digestible vegetables such as zucchini and carrots are therefore often on the menu, especially when pureed, as this ‘breaks up’ the fiber.” The most important thing, however, is to stock up on “quality” fuel. Says Boisseau, “Typically, athletes undergo a ‘carbohydrate overload’ eight to ten days before a competition, which means they increase their daily carbohydrate intake. This is the best fuel for physical activity!”
Good fats: an indispensable source of energy
In the same way that all sugars are not created equal, athletes need to choose specific fats. Boisseau says, “Ten to fifteen years ago, we advised athletes to avoid fats, but now the situation is completely different. Good fats are essential for testosterone production and for women’s hormone cycles and must be ingested.” Athletes usually choose unsaturated fatty acids, which are found in oily fish such as salmon, olive oil, canola oil, sunflower oil, and various types of nut foods.
How to match the ratio of carbohydrates, proteins and fats

The composition of an athlete’s diet varies from person to person, but overall, the ratio of carbohydrates, protein and fat is relatively constant. According to Boisseau, “Carbohydrates make up to 45 to 60 percent of to be daily energy intake, protein 12 to 15 percent, and the rest is fat.” These nutritional recommendations apply to the general population as well, except that portion sizes need to be reduced. Julian Louie adds, “The proportions of fat and protein don’t change much, but a marathoner’s carbohydrate intake may be twice that of an athlete in a team competition such as volleyball or water polo.”
Antioxidant-Rich Fruits and Vegetables
Are there any essential “superfoods” for athletes? According to Julien-Louis: “A balanced diet can, in principle, provide all the necessary nutrients to ensure a good performance in sport. If athletes do not like certain foods, such as fruit, vegetables or fish, dietary supplements can be used, and in winter, vitamins or probiotics can also be added, but are not essential.”
The “superfoods” we are talking about are the well-known antioxidant-rich fruits and vegetables such as colored peppers, red fruits, pineapple and mango. Eggs are also very important because they contain all the essential amino acids that the body needs to make protein.
Whether you’re a high-level athlete or an average person, these dietary suggestions can help improve health and athletic performance. Whether or not we compete in the Olympics, maintaining a good diet is a goal we can all strive for.