Murphys philosophy to his diet? Keep it simple. I want to be able to refuel from my training, and use my diet to complement [it], he says.
Although Murphy is not a morning person, he wakes up at 5:20 a.m. in order to get himself to practice. Because he doesnt like to make a meal before working out, he usually grabs a banana. After completing his first workout of the day, Murphy makes an egg omelet with salmon, spinach, onions, and mushrooms. He also loves a bowl of yogurt with berries and granola.
At lunch time, the Olympic swimmer eats chicken, salmon, or turkey right before his afternoon practice. A typical lunch for Murphy includes some type of protein, a solid grainsuch as rice or quinoaand a veggie.
I dont want to just have protein, because then Im not able to perform at a high level, Murphy says. But I dont want to just have carbs, because my muscles get broken down a lot through weight sessions."
Murphys biggest meal of the day is usually dinnertime, which is similar to lunch. When he has a sweet tooth, he reaches for his favorite snack: a bowl of yogurt, berries, and granola.
While Murphys diet stays relatively consistent, the athlete adjusts meals depending on how he feels. Murphy eats more carbs when he's tired and additional protein when he's sore.
"I try to keep it relatively simple so that its easy for me to follow, but my diet is a huge part of my performance, he says. Ive invested a lot of time and energy into finding what works for me.