simone
biles

Gymnast · most decorated in the sport

6 steps · last checked 18 oct 2026

up at 6:15 for 7 am practice, six to seven hours in the gym, protein at every meal, bodywork and a hot tub to recover.

from a 2023 Bustle interview, 2021 Women’s Health and Tonight Show interviews and a 2024 Olympics.com interview. Her schedule follows her training cycle, so it changes.

see the routine

food · a training day

what simone eats.

breakfast6:30
toast, egg or a granola bar
often nothing before 7 am practice; oatmeal or fruit in 2021.
1·’23 2·’21
between practicesmidday
chicken or salmon
more protein at lunch; boiled eggs, toast, granola bars and fruit through the day.
1·’23
dinnernight
protein + rice or potatoes + veg
“I love potatoes in any shape or form.”
1·’23 2·’21

doesn’t track calories2·’21
no coffee2·’21

the routine · 6 steps

simone’s day.

morning2 steps day3 steps afternoon1 step

morning

6:15
Up at 6:15
lets the dogs out and gets ready; out the door by 6:45 for 7 am practice.
sleep
Before practice
Small breakfast, or none
toast, a boiled egg or a granola bar, if anything. “I’ve never been a coffee drinker.”
nutrition

day

7 am
Six to seven hours in the gym
two sessions on Monday, Tuesday, Wednesday and Friday; half days Thursday and Saturday; Sundays off (2021).
fitness
Between sessionsapprox.
Protein shake, split in two
half a protein shake after each practice (2021).
nutrition
Weekly
Therapy
regular therapy, including during the Paris 2024 Olympics.
focus

afternoon

After practice
Bodywork
massages, acupuncture, KT tape and a soak in the hot tub; a backyard plunge tub she hadn’t used yet at the time.
recovery cold & heat

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