When we picture the Olympics, our minds often drift to unforgettable moments: triumphant victories, inspiring underdog stories, and the emotional highs that come from standing atop a podium. Yet, those iconic scenes are merely the culmination of countless hours of effort, discipline, and meticulous planning—elements that frequently remain hidden from the public eye. Alongside rigorous training regimens, athletes place significant focus on their nutrition, understanding it as a crucial aspect of peak performance. Just consider legendary swimmer Michael Phelps, who famously maintained a demanding 10,000-calorie diet during his competitive years.
For many athletes, the guidance of a sports dietitian like Angie Asche, MS, RD, CSSD, is pivotal to their journey. Asche has collaborated with Team USA figure skaters and professional players in the NFL, MLB, and NHL, where she coaches athletes on how to refine their diets for optimized results.
Asche is now embarking on a new venture with the American Egg Board, emphasizing the significance of daily nutrients for everyone, not just Olympians. In this interview, she reveals key insights from elite athletes’ approach to diet and nutrition, which can benefit us all.
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The Healthy: Becoming a dietitian requires extensive education and specialized training. How did you start working with Olympic athletes?
Angie Asche, MS, RD, CSSD: My journey began a few years after establishing my private practice. Two ice skaters approached me through social media. Training in Michigan, they were part of Team USA and sought assistance to boost their energy levels and performance during their demanding schedules. This initial experience led to collaborations with several other skaters. Alongside Dana and Claire, my fellow sports dietitians at Eleat Sports Nutrition, I’ve worked with collegiate swimmers training for Olympic trials and Olympic weightlifting.
The Healthy: Is there a specific food you recommend that all athletes should include in their diets? If so, why?
Angie Asche, MS, RD, CSSD: Absolutely. Fruits and vegetables are essential, as a variety ensures athletes obtain a broad spectrum of micronutrients and antioxidants that play a crucial role in performance. Additionally, I advise consuming nutrient-rich carbohydrates like quinoa, sweet potatoes, potatoes, oats, and other whole grains.
High-quality protein sources, such as eggs, are another staple I recommend. Eggs hold a reputation as a nutritional powerhouse, offering complete protein with all nine essential amino acids necessary for muscle maintenance. Consuming high-quality protein like eggs alongside carbohydrates after workouts is vital for muscle recovery. Plus, egg yolks are rich in lutein and zeaxanthin—antioxidants linked to cognitive function.
The Healthy: For someone preparing for a big event—whether it involves athletic performance, childbirth, or recovering from surgery—are there dietary plans they should avoid? What foods would you strongly suggest?
Angie Asche, MS, RD, CSSD: I’m against diets that eliminate nutritious whole foods or entire macronutrients, such as very low-carb plans. Such diets are unsustainable and deprive the body of essential vitamins, minerals, and fiber.
Instead, I recommend incorporating abundant fruits, vegetables, whole grains, legumes, nuts, seeds, fatty fish, and high-quality proteins like eggs. These foods provide the energy and nutrients necessary to support the over 600 muscles in your body, promoting overall well-being for everything you enjoy.
The Healthy: What can non-athletes learn from the eating habits of elite athletes?
Angie Asche, MS, RD, CSSD: Supporting your body’s performance is vital, regardless of your lifestyle. Professional athletes exemplify the significance of protein intake. Building muscle isn’t just for athletic goals; it’s crucial for everyone.
Athletes understand the importance of consuming complete proteins containing all essential amino acids. However, protein quality varies significantly.
High-quality fuel from top-tier protein sources is essential for muscle and bone health throughout life. Eggs provide all nine essential amino acids, which your body cannot produce on its own.
The Healthy: With the variety of athletes you work with, how do you tailor nutritional recommendations?
Angie Asche, MS, RD, CSSD: Nutrition is highly individualized. While athletes in the same sport might share similar training schedules, their nutritional needs and goals can diverge significantly. We begin with a comprehensive nutritional assessment to gain insights into their current dietary practices. This forms the foundation for customization. We often conduct blood work to address any deficiencies and design safe supplement protocols as necessary. Adjustments are routinely made to align their nutrition with changes in training.
The Healthy: Protein is a prominent topic in fitness discussions today. What insights do you have on this issue based on age?
Angie Asche, MS, RD, CSSD: The piece you published hits the mark! As we age, protein requirements indeed increase. However, many factors can affect individual protein needs.
Protein requirements can vary greatly depending on a person’s age, size, activity level, and health status. The recommended dietary allowance for adults stands at 0.8 grams per kilogram of body weight. For a 150-pound adult, that translates to 55 grams of protein daily. More active individuals typically require between 1.4 to 2.0 grams per kilogram, equating to about 95 to 136 grams per day, with higher needs for those engaged in vigorous training.
For instance, each egg contains 6 grams of complete protein, including all nine essential amino acids in a bioavailable form, making them a top choice for meeting protein goals.
The Healthy: In our fast-paced world, what do you suggest for meal prep or making smart nutrition choices when time is limited?
Angie Asche, MS, RD, CSSD: I always encourage people to make the healthy choice the easy choice. Dedicating even just one hour over the weekend or midweek to meal prep can yield significant results. Chop fresh vegetables for recipes, prepare a double batch of a meal to freeze half for later, and incorporate eggs into your meal prep to have a convenient protein source readily available. Hard-boiled eggs are a fantastic portable snack for busy individuals between training sessions or competitions.
The Healthy: What Olympic moment are you most looking forward to?
Angie Asche, MS, RD, CSSD: I’m particularly excited about figure skating. Observing the skill and dedication involved has become even more fascinating for me.
The Healthy: What’s one self-care habit that you consistently prioritize?
Angie Asche, MS, RD, CSSD: For me, it’s about movement. While I may not have a rigorous workout schedule, taking daily walks with my kids or dog is crucial for my physical and mental health.
