In a new video on his YouTube channel, Olympic swimmer, gold medalist and former freestyle world record holder Cody Miller shares everything that he eats on an average day while in training for a competition, starting with a 7 a.m. breakfast of Cheerios, strawberries and pears, and black coffee
“Some mornings I don’t eat anything at all,” he says. “If I wake up and I’m not hungry I won’t eat before a morning session, if it’s not too rigorous of a morning session, but usually I have something small like this.”
After his weights training workout, Miller eats an apple and washes it down with a shake made with creatine and greens, and supplements including fish oil, vitamin D, and probiotic creatine. (He also notes that he always keeps granola and pistachios in his car for snacking purposes.) By the time he gets home it’s time for his official breakfast: avocado toast with chicken breast and chilli flakes, served with a side of fruit, green tea, and a multivitamin.
For lunch, Miller eats the same thing as his young son: a peanut butter, jelly and banana sandwich with berries and a carrot. Then, prior to his swimming drills, he chomps down some pretzel thins.
“The whole you shouldn’t eat anything an hour or two before you swim, that’s nonsense,” he says. “I snack up until the moment I get in the water if I’m hungry… I do get hangry.”
After his swimming session, he has a recovery shake, beef jerky and a pear, then heads home again for lunch: two flatbreads with roasted zucchini, chicken breast and tomatoes, a green salad. A few hours later, his final meal of the day is rare fillet steak and couscous.
Miller adds that he isn’t necessarily a carb-loader, saying he tends to eat the same foods on the day of a competition that he does the rest of the time. “Diets for athletes and swimmers should be highly personalized,” he explains. “There’s no one-size-fits-all meal plan or diet plan for everyone out there. I know some athletes who perform great on a vegan diet, and there’s people on the opposite side of the spectrum.”
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