The 2014 Sochi Olympics are well underway. Fans have already been awed by the power and strength displayed by athletes in snowboarding, figure skating and skiing, to name just a few of the sports we’ve been watching since February 6th. It’s impossible to watch these athletes compete and not marvel at the amazing abilities of mind and body.

For every one of the Olympians, that power and strength most certainly comes from extraordinary talent and training, as well as discipline and the desire to push the envelope of their sport. But it is fascinating to learn what an important role nutritional concerns play in their development and their ability to compete at such an intense level.

The nutritionists and dietitians at the United States Olympic Committee (USOC) play a joint role when it comes to making sure the athletes’ nutritional needs are met on and off the field. Concentrating on service, education and research the sports nutrition experts at the USOC adhere to a three-pronged approach to helping athletes achieve excellence. By incorporating the expertise from the USOC’s sports medicine division and strength and conditioning team, sports nutrition experts utilize science as the foundation of performance enhancement.

Allen Tran is a high performance chef for the US Ski and Snowboard Association and this year’s US Olympic ski and snowboard teams in Sochi. In an interview, he commented about the nutritional needs of the US team. “When it comes to nutritional needs, athletes definitely need to incorporate a combination of lean protein, complex carbohydrates, healthy fats, and nutrient-dense fruits and veggies. That’s the nutritional base for many of my meals.”

Chef Tran’s sample menu includes oatmeal, Greek yogurt with fresh berries for breakfast and veggie and beef Texas chili and spinach salad with avocado for lunch.

Kelly Anne Erdman, MSc, R.D., former Olympic cyclist, 1992 Barcelona Games, helps organize the nutrition programs for Canada’s top athletes at the Canadian Sport Centre in Calgary. She commented, “We’re looking at high-quality sources of protein—beef, pork, eggs, turkey. That’s their main recovery meal, which is generally after their midday weight-and-resistance training.” Whole-grain rice and pasta as well as fresh vegetables round out the athletes’ diets.

The general nutrition guidelines for the USA team include: Consume a low saturated fat diet, (less than 7 percent of total calories. No more than one gram of saturated fat per 100 calories. Consume more monounsaturated and polyunsaturated fats such as oily fish, leafy greens, almonds, cashews and avocados. Eat foods with plant sterols and sterols which are found in fruits, vegetables, nuts, and seeds and com­mercially prepared butter-like table spreads.

Optimal hydration supports daily training and recovery. Suggestions to help increase fluid intake at training or competition include drinking cool fluids (59 degrees) in hot weather and warm fluids in cold weather. Sodium is critical for optimal cellular rehydration and should be included in drinks when athletes do not have the opportunity to consume electrolytes naturally found in food. Low fat milk and flavored milk have been shown to be effective rehydration solutions.

While most of us aren’t world-class athletes adhering to an intense training schedule (and probably have no need to consume the number of calories per day as those who are), we can all find the nutritional sense in the guidelines these professionals have outlined. Lean protein, fruits, vegetables, nuts, seeds … real foods that are nutritionally valuable can help keep all of our bodies performing at optimal levels. Even if we aren’t attempting a triple toe loop or a triple cork or looking to fly over 240 meters on a ski jump, optimal health is a goal that should have us all trying to eat like Olympians.

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