- Olympic swimmer Katie Ledecky prioritizes consistent, sustainable habits to fuel her performance.
- Eggs are a staple in Ledecky’s diet—she eats them daily and enjoys cooking them for her family.
- Hydration is key for the gold medalist, who incorporates water and protein shakes into her routine.
If eggs had a fan club, Katie Ledecky might be president. The Olympic swimmer eats them every day, cooks them for her family on demand and will even top her burgers with one on occasion. So partnering with Eggland’s Best—an egg brand she’s loved since childhood—was an easy yes.
And through this partnership, we were given the opportunity to chat with the gold medalist and learn more about her routine. From her simple everyday meals to why consistency matters more than perfection, Ledecky shares the foods and routines that help fuel her both in and out of the pool. See the details in the below Q&A.
What’s your favorite post-training snack or meal?
It’s usually eggs. My morning practice is from about 6 to 8 a.m., and I’ll have a small snack beforehand. After swimming and lifting weights, I’m done around 9:30 or 10, and that’s when I’ll have a late breakfast or early lunch with eggs. I always look forward to it—breakfast is my favorite meal of the day.
How do you fuel throughout the rest of the day? Do you keep snacks on hand?
I’m practicing a lot, so I’m eating pretty consistently. I’ll have my morning meal, then either a smaller lunch or a snack before afternoon practice, and dinner afterward. My mornings are very consistent, which I really like, because I know what fuels my training well. Dinner is usually where I mix things up a bit more.
Do you set any personal goals for the new year?
I’m not really someone who sets New Year’s resolutions, but the new year is always an exciting time for me. We’re training really hard, and we start racing more. Winter is a tough training period, so this is when I really double down on my habits—getting eight or more hours of sleep, eating well, taking naps when I can and focusing on recovery. I think everyone reevaluates their habits at this time of year, and I’m no different.
What advice would you give to someone who wants to prioritize their health this year—maybe for the first time?
I’d say do things that you’re excited about, and try to be consistent. Consistency has always been really important throughout my career, whether it’s training, racing or daily habits like nutrition, sleep and recovery. I train about 25 to 30 hours a week, but what I do outside the pool and gym is just as important. Small habits really add up, and it can be fun to try different things and see how small changes impact how you feel.
You’ve shared publicly that you have POTS. How did that diagnosis change how you think about hydration?
That diagnosis really drove home how important hydration is for me. I realized I wasn’t drinking nearly enough throughout the day. At first, I was given a specific amount of water to hit daily, and I actually counted ounces for about a year. It was really eye-opening. Now it comes much more naturally: I always have water with me, and I’m very intentional about hydrating during and after practice.
Do you have a favorite way to stay hydrated?
I like to mix it up. I drink a lot of water, and everyone knows I love LaCroix. During practice, I use a mix of water and electrolyte drinks, and after practice I usually have a Core Power. I just try to make sure I’m getting everything I need throughout the day.
You’re partnering with Eggland’s Best—why was this a natural fit for you?
I’m really excited to be partnering with Eggland’s Best. I’ve been eating their eggs for as long as I can remember—they’ve always been a go-to for me. They were a staple for my mom when I was growing up, too. Especially when I’m training hard, eggs are something I rely on in the middle of the day.
I’ve heard a rumor that you eat eggs every day. Is that true?
Yes, that’s true: I do eat eggs every day. I make a pretty mean omelet, and even when my family is in town over the holidays, they always request that I make breakfast or breakfast-for-lunch. If I’m cooking for everyone, it’s usually eggs.
Do you have a go-to egg recipe? And are there any tips or tricks you swear by for making great eggs?
I usually make what I call an omelet, but it honestly turns into more of a scramble because I’m not great at flipping omelets. I keep it pretty simple and just use whatever I have on hand.
Katie Ledecky’s Go-To Egg “Omelet”
- Two eggs
- Spinach or arugula (whatever greens she has)
- Cheese, usually mozzarella or Cheddar
- Tomatoes on top (optional)
- Served with toast and fruit
I don’t really have any special tricks. I think melting the cheese into the eggs always makes them taste good, and having the right balance between the veggies and the cheese is important.
On a rest day, what’s your favorite meal or treat?
I try to mix it up. Sometimes when I’ve been eating really consistently and healthy, I just want a burger—and I’ll have one. I think it’s important to listen to what you’re craving. I also like to bake when I have time. My mom has a great pumpkin-apple bread recipe, and I’ll also make banana bread. On the weekends, especially Saturdays after my last scheduled practice, I have a little more time to cook and try new things.
What’s your perfect burger order?
Medium, for sure. I actually love having an egg on my burger. Then I’ll add tomato, lettuce, onions, ketchup and mayonnaise. I like a fully loaded burger.
