Simone Biles Workout and Diet

Olympic Gymnast
Born: 1997

Simone Biles is from Columbus, Ohio. Her parents were unable to care for her and her siblings, and they spent time in foster care before being adopted by their grandparents. Biles first tried gymnastics at age 6 and her career started at age 14 when she placed 3rd in the American Classic in Houston, Texas. She homeschooled starting in 2012 to give more time to her training and graduated from high school in 2015. Biles signed a letter of intent with UCLA but did not matriculate and went pro instead. She enrolled in the online University of the People for business administration and became their brand ambassador. Biles has won 30 medals at the Olympics and World Championships so far, and is the most decorated American gymnast in history. She is a 5-time all-around World champ and holds the most World gold medals (19). Mary Lou Retton called her ‘the greatest gymnast ever.’ Biles was one of many athletes involved in the Larry Nassar molestation scandal. She has written a memoir called Courage to Soar. She has millions of followers on social media. Biles is 4 feet 8 inches tall and weighs about 105 lbs.

Known For:

Simone Biles’s Diet

Summary

Like most pro athletes, Biles takes nutrition seriously. She eats whole, natural foods and passes on the junk. She takes a balanced approach to eating and doesn’t avoid anything, such as carbs. Her meals are pretty basic and virtually always contain protein and fiber, which help fill you up and avoid cravings. She often drinks Smartwater because it contains vitamins.

Estimated Macros

  • Medium Carb 30% 30%
  • Medium Fat 30% 30%
  • Medium-High Protein 60% 60%

Diet Details

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Power Up

Biles doesn’t eat exactly the same thing every day, but she always eats healthy. Some days she’ll have protein waffles and fruit. Other days, it might be egg whites and cold cereal.

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Simple Meals

Biles recharges at lunch time with that old standby, chicken and veggies. Dinner is similar, often fish with veggies and rice.

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Healthy Snacks

Biles pre-workout snack is bananas and peanut butter. An alternative fave is plantain chips.

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Celebration ‘Za

After every big meet, Biles cuts loose by having pizza.

What to Eat

R

Lean Meat

R

Poultry

R

Tofu

R

Veggies

R

Fruit

R

Whole Grains

R

Nuts

R

Fresh Produce

R

Coffee

R

Water

What to Avoid

Q

Fried Foods

Q

Junk Food

Q

Empty Calorie Foods

Q

Refined Sugar

Q

Processed Foods

Q

Artificial Ingredients

Q

Chemical Additives

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Biles on Breakfast

‘What I eat depends on the day and how I’m feeling, but sometimes I like to get up and have a protein waffle in the morning…with some fruit.’

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Biles on Snacks

‘If I get hungry between meals, my go-to healthy snack is plantain chips.’

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Biles on Dinner

‘I like to eat fish with vegetables and rice.’

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Biles on her Post-meet Cheat

‘It doesn’t even matter if I don’t win a self-gold, after every meet, I have pizza. Pepperoni pizza.’

Simone Biles’s Fitness Routine

Weekly Routine

Training the Mind

Biles says her biggest obstacles are mental, not physical.

Cross-Train for Gains

Biles and the Olympic team cross-train to improve overall strength and work muscles in new ways. They have done swimming and biking, and they also run.

Pump Up the Jam

Biles usually works out to music. One of her favorite songs is ‘This One’s for You’ by David Guetta.

Double Daily Dose

Five days a week, Biles works out 6 hours a day, 3 hours in the morning, 3 hours in the afternoon. Luckily she only lives 10 minutes from the gym.

Therapy Rules

To keep her body in top form, Biles ends each day with some therapy, either at home or at the gym.

Show Off

Biles says splits or over-splits (where the legs are elevated on mats) are her favorite stretch because not many people can do them.

Exercise Style

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A Simone Biles Routine

Gym: 3 hrs morning/3 hrs afternoon

Therapy: daily

Cross-training: swim 1 mile/bike 10 miles/do anything that is dif-ferent from your usual.

Stretching: daily.

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Biles on Her Gym Routine

‘I have practice from 9 am to 12 pm and then I drive home and eat lunch…I grab a quick snack and head back to the gym from 3 pm to 6 pm.’

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Biles on Her Evening Routine

‘I either have therapy at the gym or at home and then I eat dinner and chill and do it all again the next day.’

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Biles on Cross-Training

‘We swam twice a week — almost a mile! I swore I was going to drown.’

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Biles on Doing a Beam Routine After Biking

‘My legs were absolute jello.’

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Biles on her Favorite Routine

‘I like doing legs because those exercises come pretty easy to me.’

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Biles on her Least Favorite Routine

‘Stomach conditioning, I don’t like it at all. I like laughing better for an ab workout than actually doing abs!’

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Biles on Stretching

‘It’s very important to keep your body flexible so that you don’t get injured.’

Simone Biles’s Supplements

Protein Powder

Protein Drink

To fuel her long workouts, Biles drinks a protein beverage called Core Power. It contains essential amino acids, calcium and vita-min D to aid with recovery, but Biles drinks it before exercise.

Get it here

Potassium

Potassium

Biles goes for bananas as a pre-workout snack because of their anti-cramping potassium content. If you’re not bananas for bana-nas, you can always supplement.

Get it here

Omega 3 Fish Oil

Omega 3s

Biles often eats fish as part of her evening meal because it is high in anti-inflammatory omega-3s.

Get it here

Simone Biles’s Lifestyle

High Tech Healing

At the 2016 Olympics, Biles sported a pair of fancy compression boots to speed recovery. Three hundred and fifty pairs of these boots went to the ‘16 Olympic village, and even NFL and NBA players like LeBron Janes has used them.

Darling Daredevil

Biles was a natural gymnast who taught herself to flip backward off mailboxes when she was a little kid.

Dynamic Duo

Biles has worked with the same coach, Aimee Boorman, since she was 8 years old.

Diminutive Dynamo

At 4’ 8”, Biles was the shortest of the 555 American athletes at the 2016 Olympic games.

Doggie Delight

Biles loves her dogs: she has 4 German shepherds. She is not crazy about bees, however, and jumped off the World Championship podium in 2014 to escape one that had flown into her bouquet.

Home Away From Home

Through her mother, Biles has citizenship in Belize, and she considers the small central American country to be her second home.

Scandalous Treatment

Biles is one of some 2 dozen athletes who were assaulted by Larry Nassar, the doctor who molested athletes under the guise of medical treatment. Nassar went to prison and USA Gymnastics proposed a $215-million settlement and declared bankruptcy. Biles is not satisfied with the settlement proposal.

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Biles on the Challenges of Postponing the Olympics

‘It’s just the mental strain of going in the gym, day in, day out…I feel right now we’re kind of emptying our gas tank…That takes a toll on your mind.’

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Biles on Pushing the Olympics Back a Year

‘Ultimately, it was the right decision.’

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Biles on the USA Gymnastics Organization

‘Dealing with the USAG another year…It’s almost as if I feel like….something else is going to go wrong. Or [USAG] is going to do something wrong again. Maybe it’s the year for them to get it right.’

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Biles on Going for It

‘Dream big because my whole career…I never thought in a million years that I would be here.’

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Biles on Inspiring Others

‘It’s amazing that I can inspire little kids to know that you can be short or tall and your body type doesn’t matter because you can do anything.’

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Biles on Teamwork

‘I think we’re stronger together than individually.’

Recommended Products

Courage to Soar
Courage to Soar
Smartwater
Smartwater
Core Power Protein Drink
Core Power Protein Drink
Kellogg’s Red Berries cereal
Kellogg’s Red Berries cereal
Beats by Dre
Beats by Dre
Chapstick
Chapstick
Hershey’s
Hershey’s
Caboodles Active
Caboodles Active
NormaTec compression boots
NormaTec compression boots
Gymnastic grips
Gymnastic grips
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