To get to the top of their respective games, elite athletes must follow strict dietary plans. Understanding these nutritional secrets can offer valuable insights for anyone looking to improve their health, fitness, and performance. Here, we examine the dietary habits of four world-class athletes, each from a different sport, to see what tips and tricks we can adopt in our own lives.

Mo Farah – Long-Distance Runner’s Carb Fuel

First up is Olympic long-distance runner, Mo Farah. To maintain pace over long distances, he needs to load up on carbohydrates. His diet includes pasta, rice, and bread, but he balances these with lean proteins and vegetables. However, Farah must take care of his body after runs: “You want protein, just to make sure the muscles can recover.” He usually has a protein drink within 20 minutes after a race. His approach demonstrates how a high-carb diet, when well-balanced, can fuel extensive physical activity.

Serena Williams – Tennis Pro’s Varied Plate

Tennis icon Serena Williams has adopted a dietary approach that is as versatile as her gameplay. Williams shifted towards a vegan diet, which was part of a strategy to “lean out” and enhance her overall health. Williams once noted, “I went vegan for 44 days,” highlighting her dedication to a healthier lifestyle. Now she describes herself as ‘vega-tarian’, reflecting her balance between vegan and vegetarian diets with the occasional inclusion of animal proteins like fish and chicken. 

Maro Itoje – Rugby’s Powerhouse Nutrition

Maro Itoje, one of England’s best rugby players, needs a diet that makes it possible to do a lot of heavy lifting, running around, and getting bashed about on a pitch for 80 minutes. This requires between 6–7 meals a day. His nutrition typically focuses on proteins like chicken and fish, complex carbohydrates like sweet potatoes, and a variety of fruits and vegetables for micronutrients. This balanced approach provides the energy required for several high-intensity international fixtures in quick succession, as well as muscle repair post-game.

Anthony Joshua – Boxer’s Protein Punch

Heavyweight boxer Anthony Joshua’s diet is integral to maintaining his muscle mass and strength. He consumes a whopping 5,000 calories a day, focusing on whole foods, vegetables, grains, and proteins like meats, fish, eggs, and dairy. Joshua explains, “I’ve just ripped my muscles apart – they’re really damaged, and now they’re crying out for food.” This high-calorie, protein-rich diet is essential for the demands of boxing​.

By understanding and applying the principles learned from each athlete, you can create a nutritional plan that supports your own fitness goals, whether it’s building strength, improving endurance, or enhancing overall health. Remember, it’s not just about what you eat, but how you balance these foods to meet your body’s needs.