Simone Biles Diet: How the Champion Fuels Success Every Day
Explore Simone Biles’s balanced, intuitive nutrition plan—the fuel behind her legendary performance, recovery, and wellbeing.
Simone Biles stands as one of the most accomplished athletes of her generation—a seven-time Olympic medalist and the most decorated gymnast in history. Her extraordinary achievements are powered not just by unwavering discipline in the gym, but also by a thoughtful, balanced approach to nutrition. Contrary to popular conceptions of elite athlete diets, Biles follows an intuitive eating philosophy that prioritizes listening to her body rather than rigidly tracking calories or food groups. This article explores the structure, principles, and real-life meals that keep Simone Biles fit, energetic, and healthy, day in and day out.
What Is Intuitive Eating?
Unlike restrictive regimens, intuitive eating encourages individuals to eat according to internal cues of hunger and fullness, focusing on nourishment, satisfaction, and physical needs rather than external rules or numbers. Biles has spoken openly about how tracking and restriction can lead to health problems and eating issues, particularly for gymnasts. Instead of rigid rules, she trusts her body and aims for moderation and variety.
Simone Biles’s Food Philosophy
- Intuitive over restrictive: Biles does not count calories or follow extreme restrictions, believing that such habits can foster unhealthy relationships with food.
- Prioritizes balance: She includes a mix of protein, vegetables, whole grains, and occasional treats to support both performance and enjoyment.
- Flexible meal choices: She stays open to new foods, often sampling takeout or delivery to keep her routine varied and fun.
- Hydration: Water is her drink of choice—she avoids caffeine and prioritizes staying hydrated throughout demanding training days.
Why She Avoids Counting and Tracking
Biles has witnessed the negative fallout from obsessive food tracking and restrictiveness in the gymnastics community. “For gymnasts in particular, [tracking] can lead to health problems and eating issues,” she explained. Her focus is on adequate energy, strong recovery, and mental wellbeing, all of which can be compromised by unhealthy fixation on numbers.
Daily Nutrition: What Simone Biles Eats in a Day
Biles’s meal choices change with her schedule, workout demands, and comfort. She does not follow a repetitive or highly regimented plan, but some patterns have emerged in her interviews and media features.
Breakfast: Quick, Protein-Rich, and Flexible
- Oatmeal or Fruit: On training days, she often starts her morning with oatmeal or fresh fruit—a fast, energizing breakfast rich in fiber and micronutrients.
- Sometimes skips: Her hectic routine sometimes leads her to skip breakfast, particularly on early practice mornings, though she makes up for it with hydration and later meals.
- No coffee: Biles does not rely on caffeine; water is her go-to drink to stay refreshed and alert in the mornings.
- Weekend treats: When her schedule allows, she enjoys making breakfast at home: protein waffles (sometimes with chocolate chips), eggs, or homemade cinnamon rolls.
| Breakfast Item | Key Benefits |
|---|---|
| Oatmeal with fruit | Fiber, vitamins, steady energy release |
| Protein shake (vanilla) | Muscle repair, satiety, portable nutrition |
| Eggs, waffles, cinnamon rolls (weekends) | Protein, comfort food, variety |
Her preferred protein shakes—often consumed after intense workouts—help cover her protein requirements and support muscle recovery. “Usually I drink half after the first practice and half after the second practice,” she noted, with vanilla as a top flavor when this information was sourced.
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Lunch: Balanced Proteins and Vegetables
- Chicken, fish, or salmon: Biles frequently chooses lean protein sources paired with vegetables and occasionally rice for lunch, helping maintain muscle mass and fueling afternoon sessions.
- Takeout options: Sometimes, for convenience or enjoyment, she opts for Uber Eats or other delivery services, including favorites like fish, pepperoni pizza, or healthy salads.
- Vegetable rotation: Her vegetable favorites include potatoes, broccoli, carrots, peas, green beans, asparagus, and maize.
Dinner: Refueling and Comfort
- Pasta or pizza: These carbohydrate-rich dishes help her restock glycogen stores after long training hours. “I usually have pasta or pizza for dinner,” she shared, emphasizing the importance of enjoyment in her diet.
- Again flexible: She sometimes cooks at home using simple appliances (air fryer, grill) or opts for delivery depending on time and energy.
Biles’s dinners reflect her view on balance: nourishing after strenuous workouts, but also including flavors and foods that bring comfort and pleasure. She is not afraid to indulge in pepperoni pizza after competitions, describing it as a “comforting delight” that she can have guilt-free.
Snacks and Drinks
- Plantain chips: A favorite snack to keep energy up during busy days.
- Protein drinks: Besides shakes, she sometimes uses supplemental protein drinks to cover her nutritional bases.
- Hydration: Water is prioritized throughout the day, especially in lieu of coffee or caffeinated beverages.
Key Principles Behind Simone Biles’s Diet
- Listen to your body: Biles eats according to hunger, fullness, and satisfaction instead of external schedules or strict rules.
- Balance over perfection: Her plan includes nutrient-dense proteins, fruits, vegetables, and grains, with room for less “healthy” foods like pizza, cinnamon rolls, and treats on weekends.
- Adapt to the schedule: She modifies her meals based on workout intensity, practice timing, and personal enjoyment.
- Hydration matters: Drinking water consistently is vital for energy, recovery, and overall health.
- Mental wellbeing: Minimizing restriction and tracking helps her avoid the psychological pitfalls commonly seen in competitive sports nutrition.
The Role of Nutrition in Athletic Performance
Proper nutrition is essential for athletes seeking peak physical performance, rapid recovery, and long-term health. For Simone Biles, this means:
- Prioritizing protein for muscle repair and energy post-workout.
- Choosing complex carbohydrates to sustain energy and replenish stores after intense practices.
- Incorporating fiber-rich vegetables for digestive health and essential micronutrients.
- Allowing treats and comfort foods in moderation, which supports mental satisfaction and reduces risk of unhealthy fixation.
- Staying hydrated to aid recovery, alertness, and overall functioning.
Sample Day: Simone Biles’s Meal Routine
The following is a sample representation of a day’s eating routine, based on direct quotes and typical structure:
| Time | Meal | Description |
|---|---|---|
| Morning | Oatmeal or fruit | Quick, energizing start; sometimes skipped depending on practice schedule |
| Mid-Morning | Protein shake (vanilla) | Half after first practice; half after second, supports muscle recovery |
| Lunch | Chicken or fish with veggies and rice | Lean protein and fiber-rich vegetables, sometimes takeout—flexible |
| Snacks | Plantain chips, fruit, or protein snacks | Quick energy boost to manage training breaks |
| Dinner | Pasta or pizza | Main meal after training, focus on comfort and refueling |
| Weekend Treats | Protein waffles, cinnamon rolls, eggs | Home-cooked, higher variety for enjoyment |
Frequently Asked Questions (FAQs)
Q: Does Simone Biles follow a strict diet plan?
A: No. Simone Biles does not count calories or follow a rigid nutrition plan. She believes that strict food tracking can create health issues, especially for gymnasts, and prefers to eat intuitively.
Q: What are Simone Biles’s favorite foods?
A: Her favorite foods include potatoes, broccoli, carrots, peas, maize, green beans, asparagus, protein waffles with fruit, pasta, pizza, eggs, cinnamon rolls, chicken, and salmon.
Q: Does Simone Biles drink coffee?
A: No. She does not reach for coffee to start her day, relying on water for hydration and alertness instead.
Q: How does Simone Biles handle meal prep and cooking?
A: She occasionally uses delivery services like Uber Eats for convenience and variety, but also enjoys preparing simple meals using an air fryer or grill when time allows.
Q: Are there any foods she avoids?
A: Biles does not use exclusionary language regarding foods. Instead, she focuses on eating what makes her feel healthy and satisfied, without obsessing over restrictions.
Q: How does Biles’s nutrition support her performance?
A: Her balanced intake of protein, fiber, carbohydrates, and hydration fuels her twice-daily, six-hour training sessions, powers muscle growth, and aids recovery—all without strict limitations or negative mental associations.
Lessons from Simone Biles’s Nutrition Approach
- Flexibility: A rigid diet isn’t always necessary for peak performance. Listening to your body and adapting your choices based on real needs can help you stay healthy and strong.
- Diversity: Don’t be afraid to include a range of foods in your plan, from nutrient-rich staples to occasional treats—it’s the overall pattern, not perfect restriction, that matters most.
- Mental Health: Nutrition should aid wellbeing, not become a source of anxiety or unhealthy fixation. A mindful, intuitive approach can be especially important in high-pressure careers or athletic pursuits.
- Hydration: Regular water intake can support focus, energy, and recovery, especially for athletes who endure long practices without relying on caffeine.
- Individuality: What works best for Simone Biles may inspire others but should be tailored to personal lifestyle, goals, and wellness—not copied precisely.
Takeaways for Everyday Athletes
While you may not be training for the Olympics, Biles’s philosophy offers practical guidance:
- Eat with intention, letting hunger and fullness guide your choices.
- Balance your meals with protein, colorful vegetables, whole grains, and foods you love.
- Stay hydrated and remember to prioritize overall wellbeing, not just performance goals.
- Allow room for treats and flexibility—health is a marathon, not a sprint.
Simone Biles’s diet serves as proof that champions can thrive with a balanced, intuitive relationship to food—one that nurtures both body and mind for sustainable excellence.
References
- https://www.essentiallysports.com/us-sports-news-olympics-news-gymnastics-news-what-is-simone-biles-diet-here-is-how-the-gymnastics-goat-keeps-herself-fit-and-healthy/
- https://www.prevention.com/food-nutrition/a37101687/simone-biles-diet/
- https://www.deseret.com/lifestyle/2024/08/05/simone-biles-diet/
- https://www.youtube.com/watch?v=QboZM5MyaAQ
- https://www.rockstaracademy.com/blog/aspiring-athletes-get-inspired-by-simone-biles-workout-plan
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