1. Eat Smart, Eat Frequently to Maximize Performance

For the Athlete: Sports dietitian, Tavis Piattoly, MS, RD, works with Olympic sprinter Kelly-Ann Baptiste, from Trinidad and Tobago, to ensure she's fueling her body properly to maximize performance. Pre-training foods Piattoly recommends consist of lean protein and complex carbs, such as whole-grain bread, oatmeal, fresh fruit, eggs, Greek yogurt, and whey protein. "We also focus on healthy fats like natural peanut butter, whole eggs, fish oil supplements, and nuts to help with satiety," he adds.

For You: Piattoly says, "The principles of sports nutrition never change regardless if you're a weekend warrior, average exerciser, or elite athlete; the only aspect that changes is the total caloric intake. Whether I'm working with a mom who plays tennis five days a week or an Olympian, we still focus on the same eating principles such as eating every 3 to 4 hours, eating after training to e

Recipe for Maximum Performance: Lean Chili

Piattoly has his own lean chili recipe he recommends to all his athletes. This dish gets a hefty dose of protein from the extra lean ground meat and beans as well as a punch of vitamins and antioxidants from the tomatoes, peppers, and carrots. Combine 1 pound of browned extra lean ground beef or ground turkey breast, 1 bag shredded carrots, 1 can drained spicy pinto or kidney beans, 1 cup chopped onion, 1 cup chopped green pepper, 1 chopped tomato, 1 cup chopped celery, 1 bottle low-sodium tomato juice, 2 tablespoons chili powder, and 1 tablespoon garlic powder. Simmer 30 minutes until the veggies are tender.

Or view our Chunky Vegetarian Chili. Just add cooked extra lean ground beef or turkey breast to the chili for an extra dose of protein.

2. Plan for Maximum Recovery to Get Lean

For the Athlete: Research scientist Steve Hertzler, PhD, RD, worked with Olympic weightlifter Holley Mangold on her nutrition plan, with an emphasis on post-workout nutrition. "The goal isn't to reduce her weight to that of a swimmer or an endurance runner, but to help her reach a body weight that will allow her to perform at an optimal level and not be too heavy," explains Hertzler.

For You: Hertzler says the three key principles of sports nutrition-eating to fuel the body, eating to repair the body, and eating to be healthy-apply to Olympic-level athletes and the average exerciser. He says to eat a piece of fruit before each meal, make sure to consume a blend of lean protein and carbs within 30 minutes after your workout, plan your meals a

Recipe for Recovery: Chocolate Peanut Butter Shake

Hertzler swears by a post-workout chocolate-peanut butter shake to restore balance in the body. Blend 1 cup skim or vanilla soy milk, 1 banana, 1 scoop of chocolate protein powder (such as Chocolate EAS Recovery Protein Powder), and 2 tablespoons creamy peanut butter.

We also like our smoothie version: Chocolate Peanut Butter Smoothie.

See More: Healthy Smoothie Recipes

3. Portion Control is Key for Strength Training

For the Athlete: Sports dietitian Andrea Braakhuis, PhD, who works with BMX rider Arielle Martin and at the U.S. Olympic Committee Training Center in Chula Vista, WI, says nutrition during the training session all depends on the intensity and type of session. "If the session is greater than 1-and-a-half hours and moderate to high intensity, then a banana or carbohydrate gels are warranted. If the athlete is completing a weights session, then a small amount of protein with a portion of carbohydrate is a better option," advises Braakhuis.

For You: Braakhuis says regular exercisers may not be training at the intensity or type of sessions expected of the Olympic athletes and should be wary of taking in too many calories; she su

Recipe for Healthy Indulgence: Cookie Dough Dip

Braakhuis said BMX rider, Arielle Martin is a huge foodie and has adapted a fantastic chocolate chip cookie dough dip. The base of this dip is chickpeas and peanut butter - a much healthier variation. She processes 1 can of drained and rinsed chickpeas, 1/8 teaspoon salt, 2 teaspoon vanilla, 1-1/2 tablespoons natural peanut butter, and 2 teaspoons honey in a food processor. She then slowly adds ¼ cup milk until the mixture is creamy and folds in chocolate chips.

We found a similar Cookie Dough Dip by healthy dessert blogger, Chocolate-Covered Katie, that we think Arielle Martin will also like.

4. Give Food Function for Endurance Training

For the Athlete: Performance nutritionist Krista Austin, PhD, CSCS, is working with the U.S.A. Taekwondo Olympic Team and has also worked with a number of Olympic marathon runners and swimmers. One of her top training tips is: "Eat to train, don't train so you can eat!" Austin says this gives food function instead of just promoting mindless eating.

For You: Consuming low-glycemic foods steadily throughout the day, focusing on hydration and the type of foods you eat are top tips that apply to the non-athlete. "If the everyday person adheres to these suggestions, they should be able to optimize their health, perform better workouts, and even do their job better," explains Austin.

Recipe for International Flavor: Eritrean-Style Food

Austin says the number one thing for athletes is the flavor of their food. "The most flavorful food often comes from cultural dishes that provide unique spices," she adds. Austin's favorites include Injera (Ethiopian flatbread) with either Tsebhi derho (spicy chicken) or Tsebhi sega (spicy minced meat).

Think of this Teff Injera Bread with Carrot-Ginger Chutney for your next international food venture.

Also try, African Chicken in a Spicy Red Sauce for a flavor-infused, high-protein meal.