2022-02-09T14:30:31Z
- Nathan Chen is a US figure skater who just set a new world record at the Beijing Winter Olympics.
- Chen fuels his performance with a high-protein diet full of fruits and veggies.
- He keeps his energy up with snacks including yogurt and dark chocolate almonds.
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American figure skater Nathan Chen broke a world record at the 2022 Winter Olympics in Beijing, and his performance is fueled by a diet focused on protein, fruits, and vegetables.
Chen, 22, performed a near-flawless routine scoring 113.97 on February 8.
To perform at his best, Chen trains hard — 4-5 hours a day — and eats a high-protein diet with plenty of snacks.
Breakfast is really important for Chen because he usually trains in the morning, he told the USADA. He makes sure he eats a balanced meal with protein, carbs, and vegetables.
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According to Delish, an average day of eating for Chen could be:
- Breakfast: Smoothie, egg wrap, yogurt, and corn flakes
- Snacks: Yogurt, dark chocolate almonds, fruit, or Special K bars
- Lunch: Meat sandwich, yogurt, fruit
- Dinner: Rice, pasta, or bread with fish, red meat, or chicken, plus a vegetable and sometimes soup
"For me, it works best to eat a bigger meal hours before competition and then snack on things that are higher in carbs before I compete," Chen said, and he keeps snacks with him to keep his energy up throughout the day.
Chen eats lots of fruit for nutrients and hydration
Chen prefers to get all his nutrients in through food rather than taking supplements, he previously said, so eats lots of fruits and veggies like watermelon, spinach, oranges, and broccoli, as well as quinoa, eggs, tofu, and dark chocolate.
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Fruit helps Chen stay hydrated too, he said.
"To stay healthy at home and on the road, hydration is my first step," Chen said. "I'm a big watermelon fan, and it's perfect for keeping me hydrated during training and keeps me from craving sweets."
Staying hydrated and energized is important for Chen's active lifestyle.
When preparing for a competition, he gets up at 7.30 a.m. and does three training sessions every day, he told Delish.
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Chen complements his time on the ice with strength workouts in the gym and cycling.
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As an enthusiast with a deep understanding of nutrition and sports performance, I've closely followed the dietary practices of elite athletes. My knowledge extends to the intricate connection between diet and optimal physical performance, and I can draw upon a wealth of information to shed light on the article about Nathan Chen, the US figure skater who set a new world record at the 2022 Winter Olympics in Beijing.
Nathan Chen's outstanding performance is undoubtedly a result of his dedication to both training and nutrition. The article highlights his commitment to a high-protein diet rich in fruits and vegetables, showcasing a meticulous approach to fueling his body for peak performance.
Chen's daily routine involves rigorous training sessions lasting 4-5 hours a day, underscoring the significance of his dietary choices. His breakfast, a crucial component of his daily nutrition, is carefully crafted to include a balance of protein, carbs, and vegetables, ensuring sustained energy for his morning training sessions.
The specifics of Chen's diet, as reported by Delish, provide further insights into his nutritional strategy. His meals include a variety of nutrient-dense foods, such as smoothies, egg wraps, yogurt, corn flakes, meat sandwiches, rice, pasta, bread, and a selection of protein sources like fish, red meat, and chicken. Notably, he incorporates snacks like yogurt, dark chocolate almonds, fruits, and Special K bars throughout the day to maintain energy levels.
Chen's preference for obtaining nutrients from whole foods rather than supplements is a testament to his holistic approach to nutrition. Fruits and vegetables like watermelon, spinach, oranges, and broccoli, along with quinoa, eggs, tofu, and dark chocolate, constitute a substantial part of his diet. Fruit, in particular, serves a dual purpose for Chen by providing essential nutrients and contributing to hydration.
The article emphasizes Chen's emphasis on hydration, considering it a crucial aspect of his health and performance. His choice of watermelon, known for its high water content, aligns with his commitment to staying hydrated during training while also satisfying his taste for something sweet without compromising his nutritional goals.
Chen's dedication extends beyond the ice rink, incorporating strength workouts in the gym and cycling into his routine. This comprehensive approach to fitness, coupled with a well-rounded and purposeful diet, underlines the holistic strategy that elite athletes like Nathan Chen employ to achieve and maintain peak performance.
