Ryan Murphy is no stranger to an intense workout. As a gold medal Olympic swimmer, he often endures nine water practices, three weight training sessions, and two dry-land sessions within the course of a typical week. While the Olympics are currently postponed, Murphy ensures his diet complements his training, as Men’s Health discovered when he spoke to the magazine about what he eats on a typical training day.
Murphy’s philosophy to his diet? Keep it simple. “I want to be able to refuel from my training, and use my diet to complement [it],” he says.
Although Murphy is not a morning person, he wakes up at 5:20 a.m. in order to get himself to practice. Because he doesn’t like to make a meal before working out, he usually grabs a banana. After completing his first workout of the day, Murphy makes an egg omelet with salmon, spinach, onions, and mushrooms. He also loves a bowl of yogurt with berries and granola.
At lunch time, the Olympic swimmer eats chicken, salmon, or turkey right before his afternoon practice. A typical lunch for Murphy includes some type of protein, a solid grain—such as rice or quinoa—and a veggie.
“I don’t want to just have protein, because then I’m not able to perform at a high level,” Murphy says. “But I don’t want to just have carbs, because my muscles get broken down a lot through weight sessions.”
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Murphy’s biggest meal of the day is usually dinnertime, which is similar to lunch. When he has a sweet tooth, he reaches for his favorite snack: a bowl of yogurt, berries, and granola.
While Murphy’s diet stays relatively consistent, the athlete adjusts meals depending on how he feels. Murphy eats more carbs when he’s tired and additional protein when he’s sore.
“I try to keep it relatively simple so that it’s easy for me to follow, but my diet is a huge part of my performance,” he says. “I’ve invested a lot of time and energy into finding what works for me.”
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