Nutrition Fit For An Olympian

2014-03-10 08:00:38

As the first woman to win a wrestling medal for Canada, Tonya Verbeek is a force to be reckoned with. The 55kg medalist is officially the most decorated Canadian wrestler of all time.

In 2004 Verbeek took home a Silver at the Athens games, and later went on to win bronze in the 2008 Summer Olympics and a second silver at the 2012 Olympics in London. To add to her legacy she has also won two bronze and a sliver at the world championships and has both a bronze and silver from the Pan American Games and Commonwealth Games. As any athlete would know, these are no easy feats. The amount of dedication, training and healthy eating that goes into becoming an Olympic athlete is staggering.

The Colorado State University states that athletes achieve peak performance by training and eating a variety of foods. Most success is gained from the carbohydrates that are stored in their body and use fat to provide fuel, but protein and water are critical nutrients for athletes as these directly affect how well their muscles perform and fatigue.

The level of nutritious knowledge that an athlete has directly influences how well an athlete performs. If the body is lacking energy, carbs and fuel it will perform under par.

After joining Wrestling Canada as a Talent Identification Coach, Verbeek was generous enough to take a break in her day to provide Kimurawear with two samples of her medal winning diets. You too can provide your body with the nutrition needed to push yourself further than you’ve ever gone before. Recipes are available at the bottom of this post.

Tonya Verbeeks' Meal Plan

Ensure that you are drinking water throughout the day as well as with all meals

Day One


Protein Shake: Half of a banana, half a cup of frozen berries, protein powder (Vega One), almond milk, 1 cup of coffee


Nutritious Protein/energy bar or Veggies and Hummus


Spinach Salad- with tomatoes, cucumber and other fresh vegetables, almonds or pumpkin seeds with feta or goat cheese, tuna or boiled egg


Nuts and Dried fruit (raw), cup of coffee


Chicken Breast with seasoning of choice, steamed broccoli, rice/couscous/yam

Day Two


Greek yogurt with fresh berries & a drizzle of a natural granola, cup of coffee


Apple slices with natural peanut butter or almond butter


Omelet- with mushrooms, spinach, and cheese


Rice cake with almond butter or peanut butter


Baked Salmon with a salad of choice with a side of quinoa


Almond Milk Berry Smoothie

  • 1 cup almond milk
  • 1 scoop Vega protein powder
  • ½ cup berries (frozen)
  • ½ a banana


Combine all ingredients, blend until smooth and enjoy!

Chicken and Rice

  • 1 Boneless skinless chicken breast
  • Seasoning of your choice
  • Steamed broccoli
  • 1 cup of rice/couscous/ or yam


  1. Wash and add a tbs of Extra virgin olive oil to chicken
  2. Marinate Chicken in the seasoning of your choice.
  3. Place chicken in a metal or glass baking pan and bake for 20- 40 minutes
  4. Steam broccoli in steamer
  5. Cook rice, couscous or yam in water to desired texture
  6. Enjoy!

Mushroom, Spinach and Cheese Omelette

  • 3 eggs
  • 2 tbsp shredded cheddar cheese
  • 1/4 tsp salt
  • 1/8 tsp red pepper flakes (crushed)
  • 1/8 tsp pepper
  • 1/2 cup fresh mushrooms (sliced)
  • 1 cup spinach (torn fresh)


  1. Beat egg in a small bowl. Mix in Cheddar cheese, salt, red pepper flakes, and pepper.
  2. Heat oil in a large skillet over medium heat; cook and stir mushrooms, about 5 minutes. Place spinach in skillet and cook until just wilted. Stir in egg mixture; as eggs set, lift edges, letting uncooked portion flow underneath. Cook until egg mixture sets, 10 to 15 minutes
  3. Marinate Chicken in the seasoning of your choice.
  4. Place chicken in a metal or glass baking pan and bake for 20- 40 minutes
  5. Steam broccoli in steamer
  6. Cook rice, couscous or yam in water to desired texture
  7. Enjoy!

Backed Salmon

  • 2 cloves minced garlic
  • 6 tbsps olive oil (light)
  • 1 tsp dried basil
  • 1 tsp salt
  • 1 tsp black pepper (ground)
  • 1 tbsp lemon juice
  • 1 tbsp fresh parsley (chopped)
  • 12 ozs salmon


  1. In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley. Place salmon fillets in a medium glass baking dish, and cover with the marinade. Marinate in the refrigerator about 1 hour, turning occasionally.
  2. Preheat oven to 375 degrees F (190 degrees C).
  3. Place fillets in aluminum foil, cover with marinade, and seal. Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.

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Tim Walsh

2014-03-10 11:52:24
Great little diet, I been making the Almond Milk Berry Smoothie, for the last week and I love it, actually tastes great and you feel good after. Say by to the coffee / bagel breakfast. Been trying to change my eating habits, so all these little tips make a huge difference thanks Tim W

Tonya Lindrey

2014-03-10 11:52:58
As a Proud Canadian, nice to see articles with Canadian athletes, best part it is a great article with some great recipes. Keep up the great work!!!

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