(rock music)
- Hey, I'm Ryan Murphy Olympic swimmer,
I'm going to take you through my daily diet
and how it complements my training.
So our training is really intense.
Doing nine water practices a week,
three weight room sessions and two dry land sessions.
So it's a pretty packed day and there's a lot of fuel
that goes into making my body work at its max.
A lot of the foods I have here are what helps me perform
to the best of my ability.
I'll wake up at 5:20 in the morning,
roll out of bed.
I'm not a morning person.
So I don't like to make a meal before practice.
So I'll grab a quick banana to have on the way to practice
as I'm in the car,
get a little potassium boost,
so I don't cramp either.
Our 15 minute practice,
those practices are usually a little bit more aerobic based.
So that's something that's gonna burn a lot of carbs.
I'll come home and then I'm pretty drained.
So I'll make an omelet.
So I'll have eggs, salmon, spinach, onion mushroom,
scramble it up and that tastes phenomenal.
And then on the side to get some carbs,
I'll have some some yogurt,
granola and berries just to make sure I'm getting
in some really solid antioxidants after
a hard day of training.
I'm trying to have my carbs earlier in the day,
have my proteins maybe a little bit later in the day,
just so that I'm not going to bed but with a lot of carbs
in my stomach.
That's an easy way for me to gain weight.
As I move through the day,
lunch is usually a smaller meal,
I'll have that right before afternoon practice,
and it's really just trying to keep it around
like 500 calories.
I want my belly to not be super full
when I'm going to workout.
I also want to give my muscles and my body enough to perform
at a really high level.
And for lunch,
I'm having a solid green,
whether it be rice, quinoa,
barley, lentils, a lean protein with chickens, salmon,
and then a veggie.
So the reason I want to have all that in there
is so that my body can be well rounded.
I don't want to just have protein,
because then I'm not able to perform at a high level.
But I don't want to just have carbs,
because my muscles get broken down a lot through
those weight sessions we do.
We go really heavy on the legs.
I'm a backstroke which is also a very leg driven stroke.
It's really important that and I've got the cards
to help my heart push through that,
but then I've also got the protein so that my muscles
can repair after that sort of break down.
(pop music)
For dinner, that's usually my biggest meal of the day.
So that's really just trying to make sure that I come off
the day and I'm completely refueled from the training I did.
So typically, brown rice or quinoa,
barley, lentils paired with that,
I'm going to have a lean protein.
So that's gonna be the chicken, salmon, turkey,
and then to top it off,
I'll have a solid veggie in there too.
So that could be broccoli, carrots, peppers,
yeah that's a meal that I want to taste really good.
So my philosophy behind my diet
is honestly I want to keep it really simple.
I want to be able to refuel for my training
and use my diet to complement my training.
If I'm going into a phase where we're trying
to build strength,
I'm going to add a little bit more protein into my diet.
If we're in a little bit more of an aerobic phase,
where my body is going to be kind of depleted,
I'm gonna add in a little bit more carbs.
But I want to keep my fat percentage,
pretty level throughout the season.
I'm someone that gains weight pretty easy.
I can't be a garbage just because I can't eat anything.
And I think we've got it dialed in pretty well
at this point.
So there are a lot of sacrifices I make in my diet
to be able to compete at the highest level.
I get a sweet tooth just like everyone else.
And when I feel that coming on at the end of the night,
the things I'll grab is a is a yogurt, berries and granola.
I think that's something that tastes really good
and that kind of acts as my dessert.
That's kind of my diet throughout the day.
And the only time it really adjusts is if I feel like
we're in a really hard stretch of tranning.
So if I'm feeling just general fatigue,
I'll try to pump up the carbs in my diet,
if I'm feeling really sore,
I'll try to bump up the protein in my diet.
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.
I've really invested a lot of time and energy
into finding what works for me
and that's that's kind of how I approach it.
(pop music)