Simone Biles’ Daily Routine: Optimized for Health, Minimizing Injury Risk and Performance
Biles, a gymnastics legend with multiple Olympic and World Championship medals, embodies peak athleticism and dedication. Exploring her daily routine offers valuable insights for anyone aiming to be more fit. Learn more about Biles’ story by reading her autobiography: ‘Courage to Soar’. Let’s explore Simone Biles’ daily routine
6:15 am: Wake Up Time + Breakfast
- Oatmeal & Fruit (weekdays)
- Protein waffles with chocolate chips, some eggs or cinnamon rolls (weekdays)
Quote: “I do not track anything. I eat what I feel good with and try not to overeat or stuff myself because I’m always at the gym. For gymnasts, in particular, tracking can lead to health problems and eating issues, so I just eat what I know I can and should.”
7:00 am: Simone Biles’ Morning Work Out
Simone Biles’ daily routine involves spending 32 to 34 hours a week training in the gym trying to perfect various acrobatic routines. Getting these routines right demands her to be in great shape at all times. Below is a list of exercises she performs to ensure this is the case.
- Mobility exercises- 30 minutes a day.
- Rope Climbs– Done solely using hands climbing up a high rope. Enhances upper body strength
- Pike push-ups: Body weight exercises. Helps Simone work through injuries.
- V-sit up passes– A series of sit-ups whereby you pass a piece of foam from your hand to your feet simultaneously
- Toe-Touch Leg Raise– Involves hanging from a high bar with your arms and repeatedly raising your legs till your toes touch the bar. Helps build core strength.
- L-sit: Holding up your entire body weight using your arms over a pair of bars and staying put for as long as you.
Training Gear
Simone Biles wears leotards made by GK Elite. Biles and GK Elite embarked on a partnership to create the Simone Biles Collection. This is a collection of leotards designed in partnership with Biles.
11 am: Simone Biles’ Post-Workout Lunch
After her workout, Simone enjoys a protein shake to recover and refuel rapidly. This would then be followed by lunch
Quote: “I love having a Core Power Protein Shake after a workout. Usually, I drink half after the first practice and half after the second practice. One of my favorite flavors at the moment is vanilla. It always changes, but it’s currently vanilla.”
- Lunch includes mainly pasta, or chicken or salmon. These would be served with veggies. Her favorites include, asparagus, broccoli, carrots, corn, green beans, peas, and potatoes.
- Fruit: Grapes, strawberries, and bananas and watermelon.
The Benefits of Protein Shakes in Post-work out recovery
Citation: Protein shakes are beneficial for professional athletes in aiding rapid recovery and refueling post-exercise. These shakes help meet the increased protein requirements of athletes, supporting muscle repair and growth (Witard et al., 2019). Protein intake beyond standard recommendations can be advantageous for training adaptation, body composition manipulation, and overall performance optimization in athletes (Witard et al., 2019).
3-6pm: Afternoon Workout Session
Biles does all the mornings workouts a second time.
6pm: Post Work Out Recovery
Biles gets a lot of bodywork done, including massages, acupuncture needles, KT Tape, and similar treatments. She also enjoys soaking in a hot tub with plans to incorporate a cold plunge in the near future.
Dinner
At dinner, after spending a few more hours at the gym, Simone listens to her body. If she’s in the mood for a less healthy meal, she opts for pizza or fettuccine Alfredo with chicken. She enjoys dining at local restaurants, feeling it helps her connect with the community. She isn’t picky and is willing to try any new restaurant.
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