"Like most of the world, I’ve found myself glued to Olympics coverage the past few weeks. While my athletic ability (or lack thereof) is nowhere near those I’ve watched on TV, seeing athletes fulfill their dreams is something I can get behind. As a dietitian, I know that having proper nutrition is key to improving athletic performance; they must have some go-to meals to fuel for success.
So, what does it take to fuel an Olympic athlete? Thanks to USA rugby player, recent bronze medalist, and TikTok queen Ilona Maher, we get an inside look at what an athlete eats every day. Maher has risen in popularity since documenting her experiences at the 2020 Olympics. This year, she’s reporting live from Paris, promoting body positivity, the BTS coverage we really want (like this encounter with Simone Biles), and what she’s eating abroad (a giant croissant while wearing her medal? Iconic). Keep reading to learn what Ilona Maher eats and tips we can all take away from her, Olympic athlete or not.
What Ilona Maher Eats in a Day
Over the past few years, Maher has taken to TikTok to share what she eats in a day, her favorite snacks, and even restaurant reviews. Most recently, she has filmed clips eating in the Olympic Village, showcasing her meals (and humor). In this TikTok, she shares the importance of fueling up with carbs, highlighting the different options she selected (a croissant, bread, and crepe, as you do when you’re in France). While carbs are the star of the video, you’ll notice Maher pairs them with grilled chicken and some cheese for added protein and fat.
To give a better idea of what this Olympic athlete eats in a day, Maher shares a full day of meals and snacks in this TikTok. She enjoys three eggs with double yolks and toast for breakfast, veggies and chicken for lunch, and ends her day with salmon and salad for dinner. Throughout the day, she has many snacks like pickles, a protein coffee, or seaweed snacks. And yes, even a pro athlete indulges in dessert, ending the day with cookies.
In this TikTok, Maher shares a day of eating when dining out. She starts her morning with coffee (with a scoop of protein powder) and picks up a breakfast sandwich from McDonald’s and a salad for lunch. Her dinner is spent with a friend at a restaurant, and they share a variety of bread, vegetables, protein entrees, French Onion Soup, and dessert. Considering Maher’s sister coined the term “girl dinner,” it should come as no surprise that she enjoys her own version of girl dinner from time to time. In this TikTok, Maher enjoys some fruit, grilled chicken, kimchi, and chips with dip.
A Dietitian’s Review of Ilona Maher’s Diet
As a dietician, what struck me the most when watching Maher’s videos is that her overall diet is approachable and realistic. It’s clear she understands the importance of fueling for sports performance (such as adding protein when she can or noting when she needs to get in vegetables) but does not restrict herself from the foods that she loves. In terms of her overall meals, I applaud her for starting her days off with a higher protein option and pairing it with a carb and fat (such as buttered toast) to keep her satisfied for longer. For those at home, another option here would be to have toast with avocado or nut butter for sources of heart-healthy fats (which can decrease inflammation long-term).
Maher prioritizes fiber and micronutrients by eating vegetables throughout the day. In all of her videos, she showcases some sort of salad or other vegetable side, proving that getting your greens in doesn’t have to be boring. I also noticed that Maher is a fan of kimchi (a Korean dish made with spicy fermented cabbage). Adding fermented foods to your daily diet can help support a healthy gut. I support her choosing foods that bring her joy, such as pickles and cookies, which can, of course, be a part of a healthy diet in moderation. After all, we should enjoy the foods we eat, whether or not you’re an Olympic athlete.
Lastly, I recognize that these videos are just a small snapshot of what Maher eats daily. But as a dietitian, I would love to see Maher incorporating additional sources of whole grains and fruit in her meals. Both provide additional sources of fiber and micronutrients such as vitamin C, vitamin E, and B vitamins, all of which can support healthy cell functions and decrease inflammation (specifically vitamin C and E) due to their antioxidant properties. As Maher states, these videos are not representative of what every day looks like—and like the rest of us—her food choices differ depending on the day.
Nutrition Lessons We Can Learn From Ilona Maher
Despite not being Olympic athletes (or needing to train as intensely as one), Maher’s videos can still inspire us with valuable lessons we can apply to our everyday lives. Keep reading for a few takeaways from her TikToks.
Nutritional needs are not one-size-fits-all
When it comes to nutrition, everyone is unique regarding their genes, health goals, dietary needs, etc. Your needs are different from your best friend, co-worker, and siblings. Plus, your nutrition needs can vary day-to-day, as Maher mentions in her videos. As an Olympic athlete, some days, she needs to consume more calories or macronutrients (carbs, protein, and fat) based on her training schedule. On her off days, she may eat a little less. Similarly, there are going to be times when our caloric needs increase (think: after an intense workout or recovering from an injury) and other times when they stay mostly the same. What I love about Maher’s videos is that she encourages viewers to not compare their meals to hers for this very reason. Every body is different, so it is important to fuel them in a way that suits your individual needs and goals.
Balance out macronutrients
Maher does not shy away from carbs (and we love that for her), but she also recognizes the importance of pairing foods with protein or fat to help keep her full and satisfied. For example, in her TikTok with croissants, crepes, and bread (multiple carbohydrate sources), she still had chicken and cheese on her plate for protein and fat. When planning out meals or snacks, balance out your plate by combining a carb source such as fruit, whole wheat bread, brown rice, or sweet potatoes with a protein source like fish, tofu, chicken, or eggs. Add in a healthy fat source (avocado, nut butter, olive oil) to round out your meal. This will help prevent those midday energy crashes and ensure you’re incorporating a variety of nutrients.
Joy is a nutrient, too
As a dietitian, I always like to remind clients that joy is a nutrient, too. While we know choosing nutrient-dense foods such as fruits, vegetables, whole grains, and lean protein are beneficial for our long-term health and well-being, eating foods that we genuinely enjoy (nutrient-dense or not) is just as important. When we have a pleasurable eating experience, it can reduce stress, which causes our body to properly digest and absorb the nutrients from food. In an interview with Eating Well, Maher stated, “Eating well is fueling your body and your mind and having that happiness that comes with eating and enjoying things while making sure your body feels good.” A message we can get behind.
Morgan Tarmann, MS, RD, LDN
Morgan Tarmann is a registered dietician nutritionist with a master’s degree in Nutrition and Wellness from Bradley University. She has been writing for The Everygirl since 2022.