{"id":313247,"date":"2025-08-03T00:48:39","date_gmt":"2025-08-03T00:48:39","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/313247\/"},"modified":"2025-08-03T00:48:39","modified_gmt":"2025-08-03T00:48:39","slug":"katie-ledeckys-go-to-high-protein-lunch","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/313247\/","title":{"rendered":"Katie Ledecky&#8217;s Go-To High-Protein Lunch"},"content":{"rendered":"<ul>\n<li>Katie Ledecky prioritizes protein, carbs and electrolytes to stay fueled throughout the day.<\/li>\n<li>A simple omelet with veggies is Ledecky&#8217;s go-to lunch to add protein to her day.<\/li>\n<li>The Olympic gold medalist is currently competing at her seventh World Aquatics Championships.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a href=\"https:\/\/www.eatingwell.com\/what-katie-ledecky-eats-in-a-day-interview-8635779\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Katie Ledecky<\/a> has always made waves, both out of the pool and in it as a competitive swimmer. Holding world records and nine Olympic gold medals, she\u2019s performing at her seventh World Aquatics Championships with the same determination as her first.\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Ledecky is as focused as ever on staying fueled, strong and hydrated, and being partnered with <a href=\"https:\/\/fairlife.com\/core-power\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Core Power<\/a> protein shakes definitely helps. Through this partnership, we caught up with the Team USA swimmer to talk about her nutrition routine, her favorite meal from her childhood and what it takes to compete at the highest level\u2014including the simple lunch she relies on. Read on for the full interview.\n<\/p>\n<p id=\"mntl-sc-block_6-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>What nutrients are you prioritizing in your routine?<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_8-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> As a middle-distance athlete, it&#8217;s important to get all the fuel, all the important nutrients, so for me that\u2019s protein, carbs and electrolytes. Throughout the day I focus on eating a really balanced diet, which is a mix of protein, carbs and fruits and vegetables. I treat myself every now and then, but I typically have a snack before my morning practice and then a Core Power after, and then I\u2019ll have a late breakfast, another snack or small lunch in the middle of the day, and then dinner after my afternoon practice. It&#8217;s constantly fueling and trying to be ready for the next workout, to make sure that I can stay on top of everything that I need.\n<\/p>\n<p id=\"mntl-sc-block_10-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>From when you first started professionally training to now, how would you say your eating pattern has changed?<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_12-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Given how long I&#8217;ve been in the sport, you can&#8217;t have the same things every single day or every single year, but I do find that once I find something that is working well that keeps me fueled before and after practice, I&#8217;ll stick with it. I found that with my omelet that I make myself in the middle of the day. Of course, I mix up what vegetables I&#8217;m throwing in my omelet or what kind of toast I&#8217;m having, but for the most part, I get into a routine and I&#8217;ve found what works. I would say the only thing I really switch up every day is dinner.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_14-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> What works for me now is a little different than what worked for me when I was 10 years old, that&#8217;s for sure, and I think the other big thing compared to when I was 10, 11, 12, all the way through high school, is that I have ownership over what I&#8217;m eating. I&#8217;m cooking for myself, I&#8217;m making all those decisions. I don&#8217;t have my mom around to cook every meal, although I would love that. I love it when she visits and does some of that for me, but I have to do that now for myself and I enjoy it. I enjoy learning about what fuels my body the best.\n<\/p>\n<p id=\"mntl-sc-block_16-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>What was your favorite meal that your mom made you during childhood?<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_18-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Oh, favorite meal&#8230;I mean, I just love breakfast food, so pancakes, steak and eggs, that was a favorite of mine\u2014not the pancakes, the steak and eggs. That was a favorite of mine for after prelims of a swim meet, coming home midday and having a good big lunch. She&#8217;s a pretty good cook.\n<\/p>\n<p id=\"mntl-sc-block_20-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>How important is hydration in your training regimen?\u00a0<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_22-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> For hydrating, you can never have too much. I know what I need at this point, and I also live and train in Gainesville, Florida. It&#8217;s very hot and humid here, especially in the summer, so I really just have to keep up with my hydration. Core Power has electrolytes as well, so it really adds to that. I don&#8217;t have a specific number, but I always have water nearby and am just constantly hydrating throughout the day.\n<\/p>\n<p id=\"mntl-sc-block_24-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>What time of day do you like to include and enjoy Core Power?<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> I mainly have Core Power after my morning workout. For overall context, I have 10 swim practices a week and then five &#8220;dry land&#8221; or weights sessions a week. And so in the morning, I have a two-hour swim and then I have an hour and a half of dry land type training. I&#8217;ll typically not really get a full meal in until after that weight session. I\u2019ll have half of a Core Power bottle after my swim practice and then the rest of the bottle after my weights, and that really allows me to get the protein and carbs that I need to get me through the workouts, replenish my nutrients and have me ready to go and recover.\n<\/p>\n<p id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>With the 2025 World Aquatics Championships here, what are you looking forward to most?<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_30-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> I&#8217;m excited just to race the world&#8217;s best. It&#8217;s pretty much the same competition as it is at the Olympics. I don&#8217;t know if people always recognize that. It&#8217;s not the Olympics, but it&#8217;s still a really big meet for us. It&#8217;s always an honor to represent Team USA as well, so I don&#8217;t take it for granted. This will be my seventh world championship\u2014for some on my team, it&#8217;ll be their first, and so it&#8217;s always fun to be around them and feed off of that excitement that they have going to their first world championships, and then I can always help them out and offer some of the experiences that I&#8217;ve had.\n<\/p>\n<p id=\"mntl-sc-block_32-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Editor\u2019s Note: This interview has been edited for clarity and length.<\/p>\n","protected":false},"excerpt":{"rendered":"Katie Ledecky prioritizes protein, carbs and electrolytes to stay fueled throughout the day. A simple omelet with veggies&hellip;\n","protected":false},"author":2,"featured_media":313248,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-313247","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114962084815641342","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/313247","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=313247"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/313247\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/313248"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=313247"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=313247"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=313247"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}