What Josh Kerr Ate To Win A Silver Medal At The Olympic Games

We breakdown the 1500m specialist diet that led to his success in Paris.

We’ve all looked up to professional athletes at one point or another, admiring their dedication, skill, and wondering how the heck they are so fast. Whether it’s their relentless training routines, top of the line gear, or their mental toughness, it’s tempting to think, “What if I could train and perform like that?” One key element that often goes under the radar but plays a critical role in their success is nutrition. For athletes at the top of their game, fueling the body is as important as training it.

Josh Kerr is one athlete who has been quite vocal about the performance gains he’s made since working with a dietician and dialling in his nutrition.

The Scotsman is among the top middle-distance runners in the world, specializing in distances from the 1,500m to the 5,000m. This summer, Kerr claimed a silver medal in the 1,500m at the Paris Olympic Games, and has won multiple World Championships and Diamond League Meets throughout his career.

So, what does an Olympic medalist eat to meet the energy demands of their training and racing?

What Josh Kerr Ate To Win A Silver Medal At The Olympic Games 1

Kerr recently shared his typical day of eating with Time.

7:30 a.m.

Kerr is known for keeping his breakfast the same, which is usually the same and consists of pancakes made from 1/2 cup gluten-free pancake mix topped with 3 tablespoons of organic maple syrup, 1/4 cup blueberries, 1/4 cup raspberries, and 1/2 cup 0% plain Greek yogurt. He’ll also drink 600ml of water mixed with one packet of electrolytes and 10-15g of collagen, alongside a cup of coffee and 5g of taurine.

10:45 a.m.

Before his workout, Kerr will take on a gel to ensure his energy is topped up. After training, he’ll down a recovery drink of 25g of whey protein mixed with 70g of electrolyte powder and three grams of dietary supplement hydroxymethylbutyrate.

12:30 p.m.

For lunch, Kerr’s go-to is two slices of gluten-free sourdough with 4oz chicken breast, 1/2 a small avocado, and two tablespoons of avocado oil mayo, with a side of cucumbers, and baby tomatoes. 

4:00 p.m.

Beef stick and string cheese as a snack.

6:00 p.m.

For dinner, Kerr will mix it up but often enjoys barbacoa tacos made with 6oz beef rump served with four corn tortillas, homemade salsa, half an avocado, and a salad of rocket, tomato, cucumber, and red cabbage.

Before a race, Kerr keeps his meals quite similar to his usual diet, focusing on simplicity and carbs.

“Food around competition is simple, and carbs are key — chicken, rice, and salad for lunch, with steak, veggies, and rice for dinner. Depending on the time of the race, breakfast is usually scrambled eggs with ham and cheese on toast. No matter the time of day, I always have a pre-race pancake topped with maple syrup, yogurt, and blueberries.”

Kerr also doesn’t shy away from hi guilty pleasure on special occasions or following a race.

“For me, I love typical pub grub — a couple of pints and a packet of crisps does the trick. I do not tend to drink excessively. I prefer to save alcohol for special occasions.”

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Let’s Breakdown The Daily Diet

Breakfast Analysis

Kerr’s breakfast offers a balanced combination of carbohydrates (pancakes, fruit), protein (Greek yogurt, collagen), and healthy fats (yogurt). The carbohydrates are crucial for refueling muscle glycogen stores after sleep, providing energy for morning training. Berries are high in antioxidants, which can help with recovery and reduce inflammation. The electrolytes and taurine help maintain hydration and support muscle function, while the collagen is beneficial for joint and connective tissue health, something endurance athletes often focus on to prevent injury. This is a good breakfast to fuel a mid-morning workout or run, especially when focusing on high-intensity sessions.

Lunch Analysis

This meal provides a solid balance of protein (chicken), healthy fats (avocado, avocado oil), and some carbohydrates (gluten-free bread). For a 1,500m runner like Kerr, protein is crucial to support muscle repair, while healthy fats help maintain joint health and provide long-lasting energy. However, this lunch is relatively low in carbohydrates, which might not be ideal if his training session was particularly taxing. For a middle-distance runner, upping the carbohydrate content (perhaps adding more vegetables or grains like quinoa) could improve energy replenishment post-training.

Dinner Analysis

Kerr’s dinner provides a high-quality source of protein (beef rump), which supports muscle repair and recovery. The corn tortillas supply a moderate amount of carbohydrates, and the avocado adds healthy fats. This meal is well-balanced for dinner, offering protein, carbs, and fats in good proportion. For a 1,500m runner, it’s important to have sufficient carbohydrates at the end of the day to restore energy reserves for the next day’s training. However, depending on how hard his training was earlier, he may want to increase the carbohydrate content slightly by adding more tortillas or another grain like rice.

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Jessy Carveth

Senior News Editor

Jessy has been active her whole life, competing in cross-country, track running, and soccer throughout her undergrad. She pivoted to road cycling after completing her Bachelor of Kinesiology with Nutrition from Acadia University. Jessy is currently a professional road cyclist living and training in Spain.

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