Troy Polamalu Quotes

Chocolate milk has everything I need in a drink: the carbs, the protein, and the electrolytes. It's even backed by science, showing how you're able to recover. I can speak from experience, this is what I drink.

I train in the mornings, and I'll eat two breakfasts. I'll have waffles with flax seed and almond butter and one egg scrambled. Then I'll work out and have a second breakfast - another egg or a protein shake. Within a half-hour to 40 minutes after a workout, that's when you want to load up on protein.

During the season, one of the most important things to eat is the carbs. Protein's really important, too, but it's the carbs that are important because I have to consistently refuel for the next day.

To help my muscles rebuild after I work out, I have a small serving of cottage cheese.

I love making smoothies post-workout. My favorite - depending on the day - is either a chocolate whey protein shake with banana and peanut butter, or one with vanilla and berries.

Usually, about 2 hours before a game, I stuff in a nice peanut butter and jelly with chocolate milk.

I always bring a post-workout protein shake with me and some cereal for the mornings.

Post-workout, I eat a protein-rich snack, like egg whites or chana, chicken, fish with some greens.

I like to drink my juice immediately after a workout, because that's the best time to have your sugars.

If I'm playing in the morning, I'll get some carbs early: porridge with chopped banana. If I'm playing in the afternoon, I'll start with less carbs and have some eggs and fruit for breakfast, then a light lunch about 90 minutes before I play, so I don't feel sluggish or full.

After workouts, I always try to eat protein right away, like a protein smoothie or an organic protein bar - you get them online.

It's important to remember that because these athletes exercise so beyond what even a normal active person would, they generally must also supplement their diet.

I try to get in some extra carbohydrates and protein the night before and during my pre-match meal. I also eat about 200 calories right after to help rebuild my muscles.

After a workout, I have a protein drink and always keep a protein bar in my bag.

Before training, I eat slow-release energy food, such as porridge or muesli, especially in the morning. Afterwards, I eat protein so my muscles are able to recover, such as a protein bar followed by a meal of chicken and vegetables. I always stay hydrated during workouts by drinking plenty of water throughout.

If you say an athlete doesn't need supplementation, that he can get everything through food, you're wrong.

My favourite meal is penne carbonara - that's good for an athlete, right?

As an athlete, the most important thing is the protein that you eat and the things that you put into your body. Without that, it's very hard to function throughout the day.

I try not to eat too much, but I always get hungry before a match. I make sure I have enough fuel in my body. I'll eat pasta and a little bit of protein usually. I'm pretty much eating a full meal.

Usually before matches I eat plain pasta with a little bit olive oil, salt, pepper and chicken.

After a tough workout, I try to eat lots of proteins and try to have some carbohydrates. Pasta is always good with protein, and I enjoy Bolognese with chicken.

A day or two before games, it's all carb overload: pasta, rice, potatoes, stuff like that. And, straight after the game, it's important to get as much carbohydrate on as possible. Refuel your body and get as much back in as you can. As it tails off a day or two later you, ease off on the carbs and go to more protein, vegetables, and salads.

For recovery, I think it's a big deal to eat within a half-hour after you exercise. Otherwise I just try to put carbs into my system before I swim and then load up on the protein after. I don't count calories. Whether it's Sour Patch Kids or Reese's or a bag of chips, if I feel like eating it, I'm going to eat it.

It used to be standard practice that the pre-match meal consisted of egg, steak and chicken. But I talked them into changing to complex carbohydrates. So now they will sup on porridge, pasta or rice.

The night before I compete, I like to have steak. Meat is especially important for female athletes because it provides them with the nutrients they need to perform at their best.