Jake Dalton Workout And Diet

Born: 1991

Jacob Dalton is from Nevada. He started with gymnastics at age 5. Dalton trained with coach Andrew Pileggi in high school, and then won a scholarship for gymnastics to the University of Oklahoma. He won US National vault championship in 2009 and 2011. Also in 2011, he won floor champion and All-Around Gold in the Winter Cup Challenge. Dalton has 4 World Championship medals and went to the Olympics (2012 & 2016) but did not medal. In 2017, he announced his retirement from competitive gymnastics. Dalton runs gymnastic gyms in Nevada. He also has a clothing brand called Mesomorphic and endorses Adidas and the supplement brand AdvoCare. He is married to fellow gymnast Kayla Nowak. Dalton has hundreds of thousands of followers on social media. He is 5 feet, 5 inches tall and weighs about 145 lbs.

Known For:

Jake Dalton’s Diet


As with virtually all pro athletes, diet is an essential component of Dalton’s daily regimen. When he’s training, he’ll eat every few hours, and his meals include a lot of lean protein: egg whites, poultry and protein shakes. He’ll have complex carbs like oatmeal and brown rice, and he eats his veggies every day in the form of salads and sweet potatoes. In the off-season, he’ll give himself a little more leeway, but he always drinks plenty of water. His supplements include protein, omega-3s, a pre workout and BCAAs.

Estimated Macros

  • Medium Carb 30% 30%
  • Medium Fat 30% 30%
  • High Protein 50% 50%

Diet Details


No Frills Diet

Dalton is very disciplined when he is preparing for a competition. Everything he eats must contain nutrition.


Power Up

Breakfast for Dalton might be 4 egg whites, 1/2 cup of oatmeal and strawberries. He’ll follow that up a few hours later with a snack of 2 more hard-boiled egg whites and a small piece of whole wheat toast.


Lean & Mean Meals

Dalton’s lunch is very basic: ground chicken or turkey with brown rice. Dinner is a little more exciting, but not much. A piece of chicken, steak or salmon accompanied by a salad and a sweet potato.


Protein All Day Long

Dalton’s snacks are always protein-heavy: egg whites, jerky, or a protein shake.


Thank Goodness There’s an Off-Season

Dalton cuts himself some slack when he’s not training and has a soft spot for sour candy. But in-season, he does not mess around.

What to Eat













What to Avoid








Fruit Juice






Dalton on His In-season Diet

‘When I am in training, I really dial it in and stay on track.’


Dalton on Cutting Loose With His Diet

My diet does change a little in off-season. I allow myself to have some more treats.’


Dalton on Nutrition & Recovery

‘Nutrition has a big factor in recovery. I usually try to get either food or at least a protein shake in right after I work out to fuel my body.’


Dalton on Diet & Exercise

‘You cannot outwork a bad diet.’

Jake Dalton’s Workout Routine


Weekly Routine

Flexibility Matters

Dalton says that consistent stretching is the key to staying flexible while you build muscle.

Playing Favorites

Dalton says his favorite event is floor because it allows for the widest variety of skills.

No One Is Immune to Flattery

While Dalton built his amazing physique purely to compete, now that he’s retired, he admits he doesn’t mind how working out makes him look.

Pumping Iron Is Overrated

Although Dalton did add in some weight training to his routine, his ripped physique was developed primarily through bodyweight exercises.

Full Time Job

When Dalton was a pro athlete, most of his day was spent at the gym. He’d spend an hour doing conditioning in the AM, then do 3-5 hours of gymnastics in the afternoon, totaling 30-40 hours per week.


Dalton’s conditioning routine is usually a high-intensity interval circuit based on gymnastics moves.

Put a Ring On It

Because spending 5 hours on his routines isn’t quite enough, Dalton usually finishes with strength exercises on the rings.


Dalton stretches and uses a foam roller after every workout to stay loose and flexible.

Exercise Style


A Jake Dalton Routine

Conditioning: 1 hr HIIT routine

Gymnastics: 3-5 hrs on specific events/skills



Dalton on why He Loves Floor Routines

‘There are just so many variations of skills and combinations you can put together so it makes it really fun.’


Dalton on HIIT

‘HIIT workouts are great for burning fat.’


Dalton on Bodyweight Exercises vs. Pumping Iron

‘It started from all bodyweight. I do more weights now just because I want to get better at rings, so I am trying to utilize weights for rings as well.’


Dalton on How He Finishes His Marathon Workout

‘I usually end with some more specific strength on rings, and then I like to have a protein shake when I stretch at the end of the workout.’


Dalton on Maintaining His Physique

‘I love being in good shape, and it can only help my performance in the gym, so why not continue?’

Jake Dalton’s Supplements

Protein Powder


Dalton endorses the AdvoCare brand of supplements. One of his go-tos is their protein shake to help with recovery, as well as to build muscle.

Get it here

Omega 3 Fish Oil


Dalton also takes Omegaplex, an omega-3 supplement which combats inflammation and boosts brain and overall health.

Get it here

Pre Workout

Pre Workout

Dalton takes Spark, an energy drink with 21 vitamins, minerals, and other nutrients that provide energy and mental focus for your workout.

Get it here



Dalton also supplements with Catalyst, which contains branched-chain amino acids (BCAAs) that support muscle growth, maintenance, and repair.

Get it here

Jake Dalton’s Lifestyle

Sleep Is Key

Dalton considers sleep to be an essential component of his recovery, and is usually in bed by 10 pm so he can get up at 7 am.

Skin In the Game

Dalton’s mom threatened his with a potato peeler if he ever got a tattoo. He now has several, including Olympic rings on his back and an American flag on his arm. (Presumably he had them done after he was out of Mom’s range.)

Making Up for Lost Time

Dalton says that because he was always training when he was young, his family never really went on vacation. The first time he went camping, he was in his 20s.

1001 Hobbies

Dalton has a YouTube channel in which he shares various aspects of his life, including his hobbies of camping, fishing, and eating candy.

Perfect Life

Dalton lives a pretty sweet existence, sharing it with his wife and 2 fur babies.

The One that Got Away

Dalton chronicles his life on YouTube, but doesn’t always have his camera available for his finer moments, like catching fish. You’ll just have to take his word that he caught a big one.


Dalton on Sleep & Recovery

‘I…think sleep is very important. I can’t really remember the last time I was up past midnight.’


Dalton on Mistakes

‘I don’t like messing up. I think that’s just part of my personality.’


Dalton on Retiring From Gymnastics

‘I could kind of feel my body going downhill.’


Dalton on Tattoos

‘My mom told me if i ever got a tattoo, she was going to take it off with a potato peeler.’


Dalton on The Dangers of Fishing Without Your GoPro

‘I caught a fish! But I don’t have film!…It was a pretty good size, but I tossed him back.’


Dalton on his Life

‘I love this woman. I love these dogs. I love camping. So much to be thankful for.’

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