Simone Biles Daily Routine Behind Her Legendary Gymnastics Career

Simone Biles has recently won her third gold at the Paris Olympics 2024, bringing her total to 7 Olympic titles medals and 10 Olympic medals

With an impressive collection of Olympic and World Championship medals, Simone Biles is already widely regarded as the best gymnast of all time. 

But what goes into making a champion of her caliber? Let’s find out Simone Biles daily routine that has shaped her and read about the habits that help her succeed.

3 Key Takeaways

• Simone Biles trains 6 days a week, with two 3-hour sessions on most days, totaling up to 32 hours of training weekly.
• She focuses on protein-rich meals, strategic snacking, and proper hydration to fuel her intense workouts and help in her recovery.
• Regular therapy sessions and dedicated self-care practices are important parts of Biles’ routine.

Simone Biles’ Career Achievements

Before we delve into her routine, it’s important to understand the magnitude of Simone Biles’ accomplishments.

Her journey in gymnastics began at the tender age of 6 during a daycare field trip. By 14, she was competing at an elite level. Biles’ list of accolades is breathtaking:

• 10 Olympic medals (7 gold, 1 silver, 2 bronze)
• 30 World Championship medals (19 gold, 5 silver, 6 bronze)
• 5-time World all-around champion
• 5-time U.S. all-around champion
• First woman to land a Yurchenko double pike vault in competition

These achievements are thanks to her tireless dedication, exceptional talent, and meticulous daily schedule.

Morning Routine

Simone Biles’ day begins early and sets the tone for her intense training schedule. Here’s how it starts:

6:00 AM – Wake Up: Biles starts her day as the sun rises, giving her ample time to prepare for the demanding day ahead.

6:30 AM – Breakfast: A quick, nutritious meal is essential. Biles often opts for a BelVita Breakfast Biscuit, providing her with sustained energy for her morning training session.

7:00 AM – Morning Practice: In the morning, Biles begins her workout with a playlist featuring empowering artists like Beyoncé, Rihanna, and Megan Thee Stallion. This first session typically focuses on three different events, honing her skills across multiple disciplines.

10:30 AM – Head Home: After an intense morning workout, Biles returns home for recovery and refueling.

Afternoon Routine

The afternoon is a critical part of Biles’ day, balancing recovery and preparation.

11:00 AM – Lunch: Biles prioritizes a protein-rich meal to replenish her energy levels, often consuming fresh, light sushi or a balanced protein dish.

11:30 AM – Nap: A short nap helps Biles recharge for her afternoon session, an essential part of her recovery process.

12:30 PM – Downtime: Biles spends quality time with her dogs, allowing for mental relaxation before returning to training.

1:00 PM – Snack: A light snack provides an energy boost before the afternoon practice.

1:30 PM – Return to Gym: Biles heads back for her second training session of the day.

2:00 PM – Second Training Session: This session often focuses on refining techniques and working on specific routines.

5:00 PM – Recovery: Post-training recovery is crucial. Biles uses ice or receives a massage to help her muscles recover from the day’s exertion.

“I do regular athletic massages and ice massages. I also use compression boots and take Epsom-salt baths, and I see my athletic doctor every Friday for a check-in.” – Simone Biles

Evening Routine

The evening is usually a time for Biles to wind down and connect with her family.

5:30 PM – Head Home: After a full day of training, Biles returns home to unwind and spend time with family.

6:00 PM – Dinner: A balanced meal is essential. Biles often enjoys dinner with her husband, Jonathan, who famously prepares dishes like salmon or chicken with vegetables and complex carbohydrates.

7:00 PM – Unwind: The evening hours are reserved for relaxation, so Biles can decompress after her rigorous training schedule.

10:00 PM – Bedtime: Getting adequate sleep is crucial for recovery and preparation for the next day’s challenges.

Simone Biles’ Diet Plan

As a professional athlete, it goes without saying that Simone Biles’ daily diet plan is carefully structured to complement her rigorous training regimen:

– Breakfast: Usually light, focusing on quick energy sources like BelVita biscuits or fruit.

– Lunch: Protein-rich meals such as sushi or lean meats to aid in muscle recovery and growth.

– Snacks: Strategic snacking throughout the day to maintain energy levels.

– Dinner: Balanced meals with a mix of proteins, complex carbohydrates, and vegetables.

– Hydration: Biles emphasizes the importance of staying well-hydrated throughout the day.

On weekends or rest days, Biles allows herself more flexibility, enjoying treats like protein waffles with chocolate chips or cinnamon rolls.

Simone Biles Focus on Self-care & Mental Health

Biles is a vocal advocate for athlete mental health, and her routine reflects this priority. It goes something like this:

“I say put mental health first,” Biles has said. “Because if you don’t, then you’re not going to enjoy your sport and you’re not going to succeed as much as you want to.”

– Therapy Sessions: Regular therapy appointments, typically on Thursdays, help Biles maintain her mental well-being.

– Recovery Techniques: Ice baths, compression boots, and Epsom salt baths are part of her physical recovery routine.

– Massages: Regular athletic massages help prevent injuries and aid in muscle recovery.

– Facials: Every 4-6 weeks, Biles treats herself to a facial as part of her self-care routine.

– Personal Time: Biles values time alone to recharge, recognizing the importance of mental rest in her high-pressure career.

3 Key Habits of Simone Biles

1. Consistency in training: Simone Biles’ dedication to training is truly remarkable. She puts in about seven hours of practice each day, six days a week. This level of commitment is key to keeping her at the top of her game and continually pushing the boundaries of her skills.

2. Mental Health Prioritization: Simone Biles really shows what it means to be both strong and self-aware. She makes mental health a priority by working with a therapist and taking breaks when needed. This approach highlights just how crucial mental well-being is for long-term success and staying at the top of her game.

3. Balanced Nutrition: Simone Biles knows how important it is to nourish her body with the right foods. Her diet isn’t just about eating well; it’s about making sure she has the energy and recovery she needs to keep performing at her best.

4. Self-care & me time: Despite her intense training, Biles makes time for family, her dogs, and personal interests, maintaining a well-rounded life outside of gymnastics.

Conclusion

Simone Biles’ daily life directly shows the discipline and dedication required to become a world-class athlete.

From her early morning training sessions to her evening recovery rituals, every aspect of her day is carefully structured to support her athletic performance and overall well-being.

What stands out in Biles’ routine is not just the physical rigor but also the emphasis on mental health and self-care.

By prioritizing therapy, recovery, and personal time, Biles demonstrates that true athletic excellence encompasses both physical prowess and mental resilience.

Biles’ journey reminds us that behind every moment of glory on the world stage lies countless hours of preparation, sacrifice, and unwavering commitment.

As she continues to evolve and inspire, Simone Biles remains an iconic example of what it truly means to be a champion, both on and off the mat.