Got nutrition? Ask an Olympian.

Food is the key to success when competing in these intense competitions. Olympic athletes are role models not only for their sport, but for their healthy lifestyles.

The food that they fuel their bodies with during training and competition can have a monumental effect on the athlete’s performance. High quality sources of protein such as beef, pork, eggs and turkey and whole grain rice, pasta, and fresh vegetables are recommended. According to mindbodygreen.com, most Olympic athletes eat between five to seven times per day.

On competition days, they typically consume a pre-competition meal of high protein two or three hours before their start time. Some may have a high protein bar or dried fruit within a half an hour of the event to gain an extra boost to their glucose level.

According to firstwefeast.com, it is recommend that athletes should be slightly hungry rather than slightly-full, that way the body’s blood supply is focused on the exercise muscles rather than the digestive system.

A true role model for Olympic dieting is Elana Meyers Taylor for overcoming her intense back spasms. Taylor is an Olympic bobsledding champion. Since bobsledding is a gravity sport, Taylor has to watch her weight carefully.

Taylor makes sure she eats nutrient-dense foods to assure she is always energized. According to mindbodygreen.com, Taylor has a routined meal plan each day.

“I wake up and eat egg whites with veggies and oatmeal. Lunch and dinner are usually pretty similar with chicken, vegetables, rice and sweet potatoes. I have protein shakes and smoothies during the day, but I keep it pretty simple. Lot’s of veggies and lean proteins,” said Taylor.

The proper diet is an integral part of Olympian’s day-to-day training schedules, and they manage their food intake with as much precision as their workouts. Each winter sport has it’s own specific requirements for weight, strength, and energy.

Once a competition is finally over, most athletes will binge on their favorite foods of their choice. According to firstwefeast.com, Brianna Decker, Olympic hockey player, eats home cooked enchiladas and shrimp jambalaya after her competitions.

Shaun White is a two-time Olympic gold medalist, for snowboarding. White holds the record for the most X games gold medals. White eats a big ol’ steak the night before competing.White said he feels as if he’s ‘pretty good’ about eating healthy foods during his Olympic training.

In an interview with Askmen.com, White said that years of international travel have made him an open- minded and adventurous eater. Chinese food is White’s indulgence after competition.

“I can’t stay away from Chinese food. I really love that stuff,” said White.