Ever wondered how an Olympic swimming champion starts their day? Let’s dive into the world of Adam Peaty to understand the same. This breaststroke is the same little boy who believed bath-time sharks were a real threat. That’s right, the guy who now dominated the pool was once terrified of water, screaming his way through bath time. All thanks to his brothers’ shark stories.

Fast forward to the age of 4, when Peaty got his first swimming lesson. And no doubt, Peaty was hooked. When he turned 14, he started training under Commonwealth swimming legend, Melanie Marshall. And the rest, as they say, is swimming history. Peaty’s rise to glory is well-deserved and hard-earned. He is at the gym six days a week, after a consumption of 7,500 calories daily!

Eating the right way, Keeps the Blues Away

Adam Peaty doesn’t start his day on an empty stomach. With training kicking off at the crack of dawn, breakfast is always quick yet power-packed. “I tend to have high protein granola with soya milk,” Peaty shares. This mix gives him the protein boost he needs and helps him maintain his macros. That’s not all! Peaty adds Greek yoghurt and raisins to his meal. These whole grains with a low glycemic index give him energy. Raisins also have lots of fibre, which helps lower cholesterol and keeps the gut healthy. And with that, Peaty is all set to dominate the pool.

Powering Up with Protein and Veggies

Lunch for Peaty is all about power and efficiency. When he can snag a break, he enjoys a baby leaf salad topped with tuna and avocado. “If I am really busy in training, I grab some toast with peanut butter on, keeps me going, and I’ll have fruit after, too,” Peaty reveals. When he sits down to savour a meal, the tuna and avocado combo delivers muscle-repairing protein and healthy fats. But when he’s rushing, the peanut butter toast provides a quick, tasty energy boost. Whether it’s a sit-down meal or a quick snack, Peaty’s midday munchies keep him fueled and fierce in the pool!

Must-Haves in Peaty’s night-time nutrition

After a day of smashing the pool, Peaty heads to the kitchen. “I always eat before 7 pm during training,” Peaty says, whipping up a spread of whole grain rice, seaweed, salmon, and prawns. “I cook loads of vegetables like asparagus and broccoli. If I haven’t had an avocado for lunch, I have it for dinner instead.” For those intense training days, he ups the carbs. For lighter days, he cuts back. Whether it’s sweet potato, lean chicken, or sea bass, Peaty keeps his options tasty and nutritious.

Dive Deep Into the 7500 Calorie Regimen

During training, Adam Peaty’s intake is a massive 7,500 calories to support his tough routine. But when it’s time to compete, he cuts this amount in half to adjust his eating plan. This smart move helps him keep his muscles and maintain high levels of amino acids and BCAAs. Allowing him to make the most out of his workouts. Peaty over the years has figured out that reducing calories too fast can hurt his testosterone levels. Due to the same, he’s very careful about managing what he eats.

Peaty is careful with his poolside snacks as well! “I eat a protein bar ahead of training to keep me going,” he says. He at times, also snacks on Sun-Pat Peanut Butter spread on a banana for a quick energy boost. He often takes a shot of caffeine before a race or workout to enhance his performance. Additionally, Peaty drinks around five liters of water daily to stay hydrated.

Adam Peaty’s Gym Workout

Peaty’s workout motto is all about maintaining his peak performance. He also never compromises his work ethic which has helped him consistently push boundaries and stay ahead of the competition. His workout regimen is a mix of the following:

• Barbell Back Squats: 5 reps, 3-4 sets.
  This aids in building his breaststroke strength. Additionally, it also helps focus on the quadriceps, glutes, lower back, and hamstrings.
• Clap Press-Up: 5 reps, 3 sets.
  This exercise improves his lateral movement and ground push power.
• Extended Crunch: 20 reps, 3-4 sets.
  This plays a crucial role in building a strong core.
• Barbell Bench Press: 5 reps, 3 sets.
  Aids in strengthening the chest and arm muscles. It helps in improving overall technique.
• Chin-Ups: 5 reps, 3 sets.
  Chin-ups are nothing short of an all-rounder. It targets back muscles, biceps, triceps, and forearms.

Adam Peaty’s routine is a testament to what makes a champion and the discipline required to be one. As he prepares for the Paris Olympics, the world eagerly awaits. Will he win the third straight gold medal in the 100m breaststroke at Paris? Representing Great Britain in Paris, he isn’t just looking to keep his status alive. He aims to make history.