When people think of elite athletes, they often picture intense workouts, championship matches, and rigorous training sessions. But according to Dr. Luigi Gratton, Vice President of Health and Wellness at Herbalife, the biggest difference-makers happen away from the spotlight.
“The habits that make elite athletes elite are not the flashy ones. They are the small, repeatable things the best players in the world do on the days no one is watching,” Dr. Gratton said.
He explained that consistent daily routines—not just game-day performances—help athletes maintain peak condition, and many of these practices can easily be applied to everyday life.
1. Eat protein at every meal
Rather than consuming most of their protein after workouts, elite athletes spread their intake throughout the day.
Dr. Gratton recommends consuming about 20 to 40 grams of protein every three to four hours, with roughly 30 grams around training sessions. Protein supports muscle maintenance, immune function, hormone production, and satiety, making it beneficial even for people who do not train professionally.
2. Match carbohydrates to your activity
Athletes don’t avoid carbohydrates—they simply adjust their intake based on their workload.
Following intense exercise, they typically consume 50 to 75 grams of carbohydrates within an hour to replenish energy stores. On lighter or rest days, carbohydrate intake is reduced accordingly.
For most people, Dr. Gratton says carbohydrate consumption should also reflect daily activity levels rather than remain constant.
3. Stay hydrated consistently
Hydration is another habit elite athletes approach with discipline.
Dr. Gratton recommends drinking at least half of your body weight (in pounds) in ounces of fluid each day as a baseline. Additional fluids—around 20 to 30 ounces per hour of intense exercise—should be consumed during heavy training.
He also emphasized the importance of replacing electrolytes such as sodium and potassium, especially during prolonged exercise or hot weather.
4. Prioritize quality sleep
Recovery begins with adequate rest.
Elite athletes generally aim for seven to nine hours of sleep every night, allowing the body to repair muscles, regulate hormones, strengthen the immune system, and consolidate learning.
According to Dr. Gratton, sacrificing sleep often leads to poorer performance, slower recovery, and increased illness.
5. Eat colorful fruits and vegetables daily
Dark-colored produce plays an important role in athletic recovery and overall health.
Foods such as berries, leafy greens, cherries, beets, red grapes, purple cabbage, and dark peppers provide antioxidants, vitamins, and minerals that help regulate inflammation, support immunity, and restore energy.
Rather than treating them as optional, Dr. Gratton considers them a daily nutritional foundation.
6. Make rest days active
Recovery does not necessarily mean complete inactivity.
Elite athletes often spend rest days walking, cycling, stretching, practicing yoga, or foam rolling to promote circulation and aid muscle recovery while reducing the risk of overtraining and injury.
“Rest days are not a pause in the program. They are part of it,” Dr. Gratton said.
Consistency is the real advantage
According to Dr. Gratton, the principles behind elite performance are neither complicated nor exclusive to professional athletes.
Maintaining regular protein intake, adjusting carbohydrates based on activity, staying hydrated, getting enough sleep, eating nutrient-rich produce, and incorporating active recovery into weekly routines are sustainable habits that can benefit anyone seeking better health.
“Elite nutrition is not about what you do on match day. It is about what you never skip on a Tuesday,” he said.
