Ilona Maher, a standout rugby player who has taken the 2024 Paris Olympics by storm, has also made a name for herself off the field with her balanced approach to nutrition and well-being.
Let’s peek into her daily diet and how she fuels her body for top performance.
Daily Nutrition
“Starting with breakfast, eggs are so great with the amount of protein they have so I’m always eating eggs,” Ilona shares.
Eggs are a staple for her, offering essential protein to kickstart her day. She pairs them with bacon, not just for the protein but for the pure joy it brings.
Carbs are crucial too, so toast with butter and jam, oatmeal, or even potatoes make it to her breakfast table.
And of course, no morning is complete without her essential cup of coffee.
“My lunch and dinner are about the same. I’ll have a lot of protein, carbs, and a lot of vegetables,” Ilona explains.
Her meals are well-balanced, focusing on nutrient-rich foods that support her athletic performance.
Protein, carbohydrates, and a heap of vegetables make up her typical lunch and dinner, ensuring she gets all the necessary nutrients to stay at the top of her game.
“I snack a little more than I used to. I love having a protein source in that snack, whether that’s an apple with peanut butter, beef jerky, cold-cut meat,” says Ilona.
Instead of reaching for protein bars, she prefers whole food snacks. Apples with peanut butter, beef jerky, and cold cuts are her go-to options, providing that extra protein boost between meals.
“I always have to end the night with something sweet. I have to eat chocolate or something like that,” Ilona admits.
To wrap up her day, she indulges in a sweet treat like chocolate, satisfying her sweet tooth and ending the day on a high note.
Philosophy on Diet
For Ilona, diet isn’t about restriction. It’s about fueling her body with the right foods that support her lifestyle.
“When I hear ‘diet,’ I don’t think, ‘Oh, I’m going on a diet and I can only eat this, this, and this.’ I think, ‘What’s my diet? What do I eat to fuel my body?'”
She believes in a balanced, enjoyable approach to eating.
“I do love coffee. Sugary, creamy coffee,” Ilona says with a smile.
Coffee isn’t just a drink for her; it’s a ritual.
From lattes to pumpkin spice lattes, she loves the comfort and joy that a good cup of coffee brings to her day.
Hydration Habits
Ilona’s love for working out naturally drives her to drink more water, making hydration a fun and integral part of her routine.
That said…
“If I could, I would only drink sugary drinks and fruit juices,” Ilona confesses.
Though she prefers sugary drinks and fruit juices, she keeps them in moderation. To balance her hydration, she often opts for sparkling water and seltzer.
“I try to drink water, but I do love a Powerade when it’s a hot training day,” Ilona notes.
Staying hydrated is key, especially during intense training.
“I love working out, [and wanting] water when you’re working out is so fun,” she shares.
Personal Motto: “Beast, Beauty, Brains”
“‘Beast, beauty, brains’ is showing that you can be multifaceted and that you don’t just have to be one thing,” Ilona explains.
She embraces being a strong rugby player, smart, and enjoying beauty and femininity. This motto encourages breaking free from societal boxes and stereotypes.
“I wish I could’ve told [my younger self] to appreciate it more, and that it’s less about looks and more about what your body is capable of,” Ilona reflects.
She emphasizes body appreciation over constant self-love, focusing on what her body can achieve rather than just its appearance.
“To me, eating well is fueling your body, but it’s also enjoying life and enjoying what you’re eating,” Ilona states.
For her, it’s all about balance. She believes in eating healthy while also indulging in treats that bring joy and happiness.
“Food is such a vital part of my life, and it gives me so much comfort,” Ilona shares.
She advocates for a positive relationship with food and body appreciation, encouraging others to find their own balance and joy in eating well.