Simone Biles, the most decorated gymnast in history, has captured the world's attention with her unparalleled skills and dedication. As she prepares for the Olympics, her nutrition and workout routine provide fascinating insights into how she maintains her extraordinary performance. The 27-year-old’s success is largely due to her diet, which combines flexibility with healthful options.
Simone Biles' Diet: A Balanced Approach
Biles prioritizes nourishment and balance rather than adhering to a rigid diet. She does not track anything, preferring to eat what feels good and avoiding overeating. The gymnastics legend has a food philosophy that emphasizes intuitive eating. She believes habits “can lead to health problems and eating issues,” considering the results due to tracking. She also keeps a beneficial connection with food because of this strategy. According to Biles, regular body-check ups are good at maintaining an understanding of health. She feels its conducive this way to maintain her fitness level because of this adaptable technique. This approach helps her maintain a healthy relationship with food and stay in tune with her body's needs.
Breakfast
Breakfast is a matter of “if I have time” for her, but when she can grab some, she usually reaches for fruit or oatmeal. She doesn’t always eat breakfast. “I wake up so early before practice, which is at seven, so sometimes I’ll grab a quick bite and sometimes I won’t,” she told Women’s Health. Having a fruit-fuel breakfast is great as it can result in a 20% increase in energy and cognitive function. However, knowing Biles eating patterns provides an insight into what keeps this gymnastics icon at the top of her game.
On weekends, Biles enjoys a more substantial breakfast. “On the weekends, I’ll have some protein waffles with chocolate chips, some eggs, or even make cinnamon rolls,” she said. “Because I might not have to be at the gym, I can actually take the time to make breakfast.” Protein waffles are a favorite, often paired with fruit. “What I eat depends on the day and how I’m feeling, but sometimes I like to get up and have a protein waffle in the morning for breakfast with some fruit,” Biles noted. Did you know? Having a protein-rich breakfast can help you feel less hungry all day long-up to 60% less.
Lunch
For lunch, Biles likes a combination of ease, taste and nutrition. She frequently uses Uber Eats to get meals like fish or pepperoni pizza. Her lunch ranges from pepperoni pizza to salmon, which she usually orders through Uber Eats because it’s “more manageable,” according to Women’s Health. She uses her air fryer or grill to make pasta, chicken, or salmon when she cooks. When it comes to the use of food delivery services, she claims that it is “more manageable.” “For lunch, it’s usually chicken and some vegetables.” Simone Biles says, “I like to eat fish with vegetables and rice.”
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Dinner
While she’s a firm supporter of veggies-asparagus, broccoli, carrots, corn, green beans, peas and potatoes feature among her favorites-she doesn’t shy away from pizza and pasta for dinner, which serve as her fuel after hours at the gym. She usually has pasta or pizza for dinner, which gives her the fuel she needs after her strenuous workouts. Such meal methods help Simone Biles keep her gymnastics momentum in check. Biles really isn’t a picky eater, she’ll have just about anything-unless it contains coconut. “For some reason, I don’t particularly like that taste,” she told Women’s Health. “But anything else, I’m pretty good.”
“If I’m feeling like a little bit of a less healthy meal, I get pizza or fettuccine Alfredo with chicken,” she says. “I really like home restaurants that are in the area because I feel like I get to be closer with them. I’m not picky. I’ll try any new restaurant.” But pizza is her all-time favorite food. Her Instagram bio calls her a “pizza connoisseur,” and in 2016, she told ABC News that no matter how a competition goes, she always treats herself to a slice afterward. “It doesn’t even matter if I don’t win a self-gold, after every meet I have pizza,” she said. “Pepperoni pizza.”
Snacks and Hydration
If she gets hungry between meals, her go-to healthy snack is plantain chips. Biles likes plantain chips because they’re tasty and easy to keep on hand. Plantain chips are a good snack for the GOAT to keep her active. She doesn’t even reach for coffee to get the day started (which deserves a gold medal on its own). Instead, she keeps water close by throughout the morning. The 37x Olympic and World Championship medallist doesn’t drink coffee. Instead, she relies on replenishment via adquate water consumption to stay hydrated. When hunger pains inevitably strike, it’s protein shake time. “I love having a Core Power Protein Shake after a workout,” she says. “Usually I drink half after the first practice and half after the second practice. One of my favorite flavors at the moment is vanilla. It always changes, but it’s currently vanilla.”
Macronutrient Requirements
For the average person, hitting their major macronutrient requirements is a daily goal. For Olympic gymnast Simone Biles, it’s a non-negotiable. You certainly don’t land a triple double on the floor or a double-double on the beam without having the energy necessary to power those moves. Biles maintains a disciplined approach to nutrition, emphasizing a balanced diet rich in lean proteins, complex carbohydrates, and healthy fats.
Protein Intake
Moreover, to fulfill her daily protein needs, Biles includes protein drinks in her well-balanced diet. She gains and maintains muscle, which is necessary for her gymnastics performance. After competitions, she routinely eats pepperoni pizza as a comforting delight that she can engage in guilt-free.
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Avoiding Restrictions
Simone Biles has a similar view on this, which keeps her full and healthy on the daily to focus on her gymnastics routines. As a gold medalist who’s prepping for her second Olympics, Simone Biles pretty much lives at the gym, so she has to keep her body fueled. To do so, she eats a diet rich in protein, fiber, and lots of fruits and vegetables. However, she says it’s important that she does not restrict herself or count calories. “I do not track anything,” she recently told Women’s Health. “I eat what I feel good with and try not to overeat or stuff myself because I’m always at the gym.” The 23-year-old gymnastics champion has seen restrictive eating take control of some peers, which is why she does her best to be mindful of it. “For gymnasts in particular, [tracking] can lead to health problems and eating issues, so I just eat what I know I can and should,” she explained.
Occasional Treats
She rarely has a sweet tooth and enjoys cocktails on weekends. “I have to be in a dessert mood and that usually happens more often when I’m out of town,” Biles told Women’s Health. “I find myself looking at local places on Uber Eats for cookies or ice cream or both.” If dessert cravings come up at home, she’ll either have strawberries with whipped cream or bake what she calls s’mores cookies. “I put a graham cracker at the bottom, marshmallows and chocolate on the top, and then I wrap it in cookie dough and bake it,” she explained. She’ll also have the occasional boozy beverage on the weekends, often electing for a glass of wine or margarita.
Simone Biles' Workout Routine: A Testament to Dedication
Simone Biles' workout routine is a testament to her dedication, discipline, and the demands of elite gymnastics. Simone Biles' daily workout routine includes several hours of gymnastics practice focusing on skill refinement and conditioning.
Cross-Training
Simone Biles incorporates cross-training sessions, which include a mix of swimming, running, and biking, into her rigorous training regimen to prepare for competitions. During the summer months, Biles takes advantage of having access to a pool for her cross-training sessions.
Strength Training
Gymnastics requires exceptional upper body, core, and leg strength to perform gravity-defying flips, twists, and holds. Biles incorporates a variety of strength training exercises to build and maintain muscle strength and endurance.
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Flexibility and Mobility
Gymnasts like Simone Biles must achieve extraordinary levels of flexibility and mobility to execute their routines with grace and precision.
Explosive Power
Explosive power is essential for executing aerial techniques with precision.
Repetition and Mastery
Biles repeats routines multiple times to ensure consistency and mastery.
Supplementary Routines
Aside from Simone Biles workout routine, there’s also several supplementary routines that are integral to maintaining her physical fitness.
Recovery
Given the physical demands of her training, Biles prioritizes recovery to ensure optimal performance and minimize the risk of injuries. Yes, rest and recovery are essential parts of Simone Biles’ training regimen.
Mental Fortitude
Gymnastics is as much a mental sport as it is physical, requiring focus, confidence, and resilience. Biles stays motivated by setting short-term and long-term goals, visualizing success, and maintaining a positive mindset. Biles has also incorporated mental health therapy into her training routine. In multiple interviews before and during the 2024 Olympics, she’s credited therapy with helping make her strong. “After all these years of putting in the mental work in, it’s paid off.