THERE ARE THREE things that you can count on hurdler Rai Benjamin to do daily: Train (twice; one run workout, one strength), go to Whole Foods, and play Call of Duty.
The Nike-sponsored athlete may be able to thank that commitment to routine for his shiny new silver medal, after a 46.89-second season-best run in the 400 meter hurdles at the World Athletic Championships last week in Eugene, Oregon. The top-two finish at the biggest competition in the sport other than the Olympic Games is no surprise for Benjamin, who holds the second-fastest time ever recorded for the event and has consistently placed at the medal level in international competition since 2019.
But routine isn’t just a matter of habit. “Track is something people have a lot of superstitions about,” Benjamin said in an interview with Men’s Health during the competition. “I feel like that’s why everyone does the same thing all the time, so this is just what works for me.”
Before toeing the line and earning his new hardware, Benjamin talked to us about his affinity for Bon Appetit recipes, go-to peanut butter, and the one thing he always keeps in his cabinet.
How are you feeling right now?
Pretty good. Excited for tomorrow and what we’ve done up to this point. It’s just going to be a fight. I want to win.
In-season, what time do you typically get up?
I get up around maybe 7:30 or 8 a.m. From there I make breakfast, and I will have a ½ cup of old-fashioned oats with oat milk because I feel like that’s a lot better than regular milk. I’ll have that with some bananas and Justin’s peanut butter as well as some brown sugar.
So you eat before you train?
Definitely. I usually have that, a glass of water, and then I make my way to practice for 9:30. The day typically runs from 9:30 to 10:45 or 11 a.m. During that time, I’ll warm up, and we go through whatever the run workout is.
What do you eat after the workout?
I’ll make another snack. Usually it’s a peanut butter and banana sandwich. Then I’ll go to weights and lift for like an hour and 20 minutes or so. I finish up with a 10-minute ice bath, and that’s all the training for the day.
Kevin Morris/Kevmoto.com
So you’re a banana and peanut butter guy is what you’re saying?
I just got on that whole wave recently, but it’s been nothing but good.
What kind of bread?
What’s that one that was started by the ex-con? It’s sprouted.
Dave’s Killer Bread.
That one.
What do you eat for lunch?
Every day when I get in my car after training I drive home and think about what I‘m gonna eat. I watch a lot of Bon Appetit videos, and I’ll look for a recipe.
I’ll go to Whole Foods, buy the exact ingredients that I’ll need for whatever recipe. I’d rather cook it fresh. More times than not, I’ll make enough for it to be both lunch and dinner.
So you’re saying you go to Whole Foods every day? Do they know you there?
I’ll see familiar faces, but it changes every day. I don’t really keep any food in my place, so I’ll just go there and grab a few things. I go off of feeling. And it’s only 5 minutes away from my house.
What are some of your favorite recipes?
I would say teriyaki chicken, salmon, mashed potatoes, and steak. I make a lot of vegetables, too. I’ll go with broccoli, asparagus, zucchini, squash, and sweet potato. It all varies. I like to get saute them. My go to meal lately is salmon, broccoli, and rice.
Do you ever snack?
Nope. I just feel like it’s a bad habit. Whatever I eat, it holds me over, and I try not to eat past 8:30 or 9 p.m. at night. Every night, I relax and play Call of Duty with my teammate. Then, I’m sleeping around 10.
Have you always prioritized your diet like this?
I have. I remember when I first got to USC, I wasn’t as great. I was eating fries and Oreos. One day my coach called me into my office and made me write down everything I ate for the week. When I showed him, he looked at me like I was crazy, and then he asked me if I wanted to be kicked off of the team. It completely changed the way I viewed nutrition, and was definitely problematic at the time. Once I made some changes, I noticed I had a lot more energy. You wouldn’t put 80 in a Ferrari, you want to put 91+ in there. I’d say this is the difference maker. Small things. Big difference.
You have a pretty well-known rivalry with Norwegian hurdler Karsten Warholm. Do you feel like that helps you?
I think so. Because of it, we’ve elevated the event. A few of us are pretty banged up this year. So, while it’s going to be a tough one out there, that competition has pushed us all to be our best. We have a lot to look forward to right now including next year’s world championships and the Olympics after that. I’ll keep putting in the work to come out on top.
Kevin Morris/Kevmoto.com
Any indulgences you want to share?
I don’t go out much, and if I do it’s something on the tame side like Soho House. I stay focused. I’ll have wine here and there, like maybe once every few months. But I don’t really ever touch hard alcohol, especially in-season. Other than that, Whole Foods makes these brown butter cookies. I’d say they’re the best thing that they sell. Definitely get one of those every once in a while.
Would you say that you stick to this routine because it’s calming?
Oh for sure. It’s my way to unwind and find some calm.
Anything else you do to chill out before you toe the starting line?
I definitely say a few words to myself. Affirmations. Like, you’ve got this. Go out there and win your heat. You’re going to perform well. And trust that I am the best there is.
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