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%
- Medium Fat 30%
- Medium-High Protein 60%
Diet Details
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.
Simple Meals
Biles recharges at lunch time with that old standby, chicken and veggies. Dinner is similar, often fish with veggies and rice.
Healthy Snacks
Biles pre-workout snack is bananas and peanut butter. An alternative fave is plantain chips.
Celebration ‘Za
After every big meet, Biles cuts loose by having pizza.
What to Eat
Lean Meat
Poultry
Tofu
Veggies
Fruit
Whole Grains
Nuts
Fresh Produce
Coffee
Water
What to Avoid
Fried Foods
Junk Food
Empty Calorie Foods
Refined Sugar
Processed Foods
Artificial Ingredients
Chemical Additives
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.’
Biles on Snacks
‘If I get hungry between meals, my go-to healthy snack is plantain chips.’
Biles on Dinner
‘I like to eat fish with vegetables and rice.’
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 Workout 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
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.
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.’
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.’
Biles on Cross-Training
‘We swam twice a week — almost a mile! I swore I was going to drown.’
Biles on Doing a Beam Routine After Biking
‘My legs were absolute jello.’
Biles on her Favorite Routine
‘I like doing legs because those exercises come pretty easy to me.’
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!’
Biles on Stretching
‘It’s very important to keep your body flexible so that you don’t get injured.’
Simone Biles’s Supplements
Protein Drink
Potassium
Omega 3s
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.
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.’
Biles on Pushing the Olympics Back a Year
‘Ultimately, it was the right decision.’
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.’
Biles on Going for It
‘Dream big because my whole career…I never thought in a million years that I would be here.’
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.’
Biles on Teamwork
‘I think we’re stronger together than individually.’
Recommended Products
References
https://hollywoodlife.com/2020/04/10/simone-biles-home-workout-exercise-video/
https://www.womenshealthmag.com/fitness/a19982193/simone-biles-rio-olympics/
https://www.wellandgood.com/good-food/simone-biles-diet-nutrition/
https://www.insider.com/simone-biles-diet-2016-8
https://www.goodhousekeeping.com/life/inspirational-stories/news/g3779/who-is-simone-biles/
