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The 23-time Olympic gold winner is certainly a class above the rest of the common folk. In his illustrious 12-year Olympic career, the American managed to grab all headlines by winning 23 gold, 3 silver and 8 bronze medals, 10 more than the second-placed Larisa Latynina.
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His strong training program combined with a monstrous diet helped him become what he is today. During his stint at the 2008 Beijing Olympics, Phelps had amassed an extraordinary amount of calories per day. Swimming is a daunting exercise and due to the extra resistance offered by water, the American would have spent most of these calories in the pool. Not to forget, Phelps had five-hour training sessions at that point of time.
Michael Phelps had toned down his diet a lot since 2008 but still was on a very calorie dense diet in 2016, which had around 3,500 calories. The American has attributed this drop in the calorie intake to his age and reduced training hours, which were now close to two-to-four hours. Even with reduced calorie intake, Phelps brought home 5 medals in the 2016 Rio Olympics.
Let us look closer at his 2016 diet that included around 1,200 calories per meal.
Note: This is not for the faint of heart, and one should attempt this diet if they have the metabolism or the workload of Michael Phelps.
1 Large Bowl of Oatmeal
Nutrients: Oatmeal is an excellent source of carbohydrates and dietary fibre. Additionally, it is a rich source of manganese, phosphorous, magnesium, vitamins B1 and B5. A single bowl of oatmeal provides just over 300 calories of energy, making it one of the best calorie-dense breakfasts.
Benefits: It has tonnes of antioxidants that help lower blood pressure. Oatmeal is also very effective in controlling blood sugar levels, and aids in the growth of good bacteria in the digestive tract.
Also, read What Is A Healthy Diet? 5 Best Tips For A Healthy Diet Plan.
1 Large Omelette with Ham and Cheese
Nutrients: A ham and cheese omelette has close to 400 calories of energy, making it a perfect food before or after an intense training program. It has around 32 grams of protein, 21 grams of fat and 530 grams of potassium. Moreover, it is rich in calcium, iron, and vitamins A and B12.
Benefits: Being a rich source of protein, it is great for muscle regeneration and recovery. Moreover, it is very effective in maintaining cardiovascular health along with a healthy red blood cell production.
Lean Meats
Nutrients: Lean meats are an excellent source of protein and are low on fats. Moreover, they contain tonnes of antioxidants and good amounts of Selenium and choline. A single chicken breast contains over 100 calories, 31 grams of protein and 3.6 grams of fat. Similar calorie content is found in other lean meats.
Benefits: The high protein content is very beneficial in improving bone health and muscle regeneration. Choline and Selenium present in lean meats help improve nerve function and immunity.
1 Foot-long meatball marinara sub
Nutrients: A foot-long meatball marinara sub has close of 1000 calories, 140 grams of carbohydrates, 48 grams of protein and around 18 grams of dietary fibre. Not only that, it is rich in vitamins A and C, calcium and iron.
Benefits: The meatballs are a rich source of protein and contribute a lot towards good bone health. The other micronutrients present in the meal reduce the risk of cardiovascular diseases and improve oxygen transport in the blood.
2 Plates of Whole Grains
Nutrients: Whole grains are not as calorie-dense as other foods on the list, but they are a very good source of dietary fibre. In addition, quite a few whole grains are rich sources of calcium, magnesium, zinc, iron and other essential vitamins.
Benefits: Being rich in fibre, whole grains aid in improving digestion and reducing the risk of heart diseases. They also regular blood sugar and help maintain optimal blood pressure.
Fresh fruits and vegetables
As a part of his move to have healthier alternatives, Michael Phelps included lots of fresh fruits and vegetables in his diet during the 2016 Rio Olympics.
Nutrients: Leafy greens are a rich source of vitamins A and E, while citrus fruits are loaded with vitamin C. Having a blend of contrasting fruits and vegetables is key for meeting all the requirements of the body.
Benefits: Fruits and vegetables are a rich source of vitamins and minerals that reduce the risk of cardiovascular diseases and high blood pressure. Some of them even go a long way in preventing cancer. Not only being low in calories, they are a very rich source of dietary fibre, which is great for digestion.
Additionally, the American never forgets to include a cup of coffee in his diet.
Also, read 14 Days Perfect Vegan Meal Plan - 2000 Calories.
