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May 18, 2020 2 min read

Adam Peaty has cemented himself as one of the best breaststroke swimmers in history already, and has done so thanks to his incredible commitment to the sport.

As well as spending countless hours in the pool, the Staffordshire-born athlete has developed a strict nutrition and S&C programme to get the best out of himself.

Here, we look at what he eats in a typical day and what he lifts in the gym

Adam Peaty’s Diet

For a breakfast high in fibre, Peaty starts his day with Weetabix. For lunch, he’ll have a large portion of chicken - around 400g - with a big plate of vegetables that is sometimes accompanied by brown rice.

His evening meal changes depending on how hard his training has been that day. If it has involved a particularly tough session then he’ll eat a meal high in carbohydrates. A regular example is a sweet potato with corn mince or lean fish such as sea bass. After the evening meal he’ll then continue to fuel. “I normally eat around every two hours anyway just to keep my metabolism going," Peaty previously told Men’s Health.

"When I'm training, I'll be hitting around 7,500 calories. I halve that when I come to race. During race time I am very careful with my dieting because I’ve worked with nutritionists before where I’ve cut my calorie levels too quickly and my testosterone levels have dropped," he said.

"This is why using sports nutrition products is extremely important to maintain muscle mass and helps keep my levels of amino acids and BCAAs topped up, enabling me to get the most power out of my training sessions."

Adam Peaty’s Gym Workout

1) Barbell back squats - 3-4 sets of 5 reps

This is primarily to build strength for the kick in the breaststroke by targetting the glutes, quads, and hamstrings.

2) Barbell bench press - 3 sets of 5 reps

Bench pressing helps build strength for the part of the stroke where swimmers catch the water, helping them keep proper technique. 

3) Chin-ups - 3 sets of 5 reps

These are performed to target Peaty’s back as well as biceps and triceps. 

4) Clap press-ups

Clap press-ups aim to build explosive power which is crucial for Peaty’s event.

5) Extended crunch

"The core holds the stroke – providing form in the water and strength in the kick,” Peaty says.




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