If you asked most people to picture an elite athlete’s day, they would imagine intense training, time in the gym, and recovery drinks. But according to Dr. Luigi Gratton, VP of Health and Wellness at Herbalife, what truly sets elite athletes apart are the small, consistent habits they practice every day—even when no one is watching.
“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,” said Dr. Gratton.
The good news? These same habits can help anyone live a healthier, more energetic life. You do not need to train like a professional to benefit from them.
1. Include protein in every meal
Elite athletes spread their protein intake throughout the day instead of relying only on post-workout shakes. Protein helps maintain muscle, supports the immune system, produces hormones and enzymes, and keeps you feeling full.
2. Match carbohydrates to your activity
Athletes adjust their carbohydrate intake based on how active they are. After intense workouts, they replenish with carb-rich foods, while lighter days require less. The same approach works for everyone—eat according to your energy needs.
3. Stay hydrated consistently
Hydration is part of an athlete’s routine, not an afterthought. Dr. Gratton recommends drinking at least half your body weight (in pounds) in ounces of water daily, with additional fluids and electrolytes after heavy exercise or sweating.
4. Make sleep a priority
Getting seven to nine hours of sleep each night is essential. Quality sleep supports muscle recovery, hormone production, immune health, and overall performance.
5. Eat dark-colored fruits and vegetables daily
Foods such as berries, leafy greens, cherries, beets, and purple cabbage provide antioxidants, vitamins, and minerals that help reduce inflammation, support immunity, and restore energy.
6. Stay active on rest days
Rest days do not have to mean staying on the couch. Walking, stretching, yoga, or light cycling helps improve circulation, speeds recovery, and reduces the risk of fatigue and injury.
For Dr. Gratton, elite performance is not built on complicated routines or expensive products. It comes from consistently practicing simple habits—eating balanced meals, staying hydrated, getting enough sleep, and making recovery part of the routine.
“Elite nutrition is not about what you do on match day. It is about what you never skip on a Tuesday,” he said.