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Inside the routine and diet that won Rai Benjamin double Olympic gold in Paris
To run as fast as Rai Benjamin, one must commit not only to time on the track but also to a disciplined routine and diet.
The American sprinter and hurdler demonstrated this commitment with two gold-medal performances at the Paris 2024 Olympics — one in the 400 meters hurdles and another as part of the victorious 4x400 meters relay team. Benjamin's success was the result of hard work and meticulous planning, both in his training regimen and nutrition.
For Benjamin, the Paris 2024 Games represented a second chance at gold, an opportunity he was determined not to squander. As he explained during Men's Health's Road to the Olympics series, his preparation extended far beyond just the track.
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“I worked as hard as I could, both on and off the track, to prepare myself for victory,” Benjamin revealed.
And his efforts paid off: Benjamin not only triumphed in the 400 meters hurdles with a commanding time of 46:46 but also anchored the U.S. relay team, alongside Christopher Bailey, Bryce Deadmon, and Vernon Norwood, to win the 4x400 relay.
Benjamin’s training week is intense, demanding, and structured. He begins his day early, waking up at 7:30 a.m., and after a simple breakfast—usually scrambled eggs, toast, chicken sausage, or oatmeal with peanut butter and a banana—he heads out for practice. His training schedule spans five to six days a week, with sessions lasting from 10 a.m. to 3 p.m.
"The average week is pretty long for me," Benjamin shared. “I practice from 10 a.m. until 3 p.m. Monday through Friday and sometimes Saturday, depending on what the week calls for."
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08:30 - 12.08.2024
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His routine includes a mix of strength training, technique work, and sprint-focused drills. Mondays and Wednesdays are strength days paired with running, while Tuesdays and Fridays are technical days focused on hurdling drills. Benjamin also balances his workouts with a crucial rest day on Thursdays.
Preparation is key for the sprinter, as he likes to arrive early to mentally and physically prepare for practice.
“I try to be about 30 minutes early for practice. I focus on what I'm doing that day and prepare for it,” he noted. With a workout plan prepared a week in advance, Benjamin is always ready to tackle his training head-on, starting with a 30-45 minute warm-up and then diving into intense track workouts.
The second part of his day is spent in the weight room, where Benjamin trains from 1 p.m. to 3 p.m. to build the strength necessary to power through his races.
Benjamin’s diet is just as meticulously planned as his training. Lunch typically consists of vegetables, a protein source like salmon or chicken, and a carb component such as rice or potatoes.
Meal prepping is a key part of his dietary strategy, ensuring he maintains a balanced intake throughout the week. "I usually make teriyaki salmon with rice and veggies, usually carrots, broccoli, and cauliflower," Benjamin said, adding that roasted potatoes and herb-seasoned chicken thighs are also staples.
Dinner tends to mirror his lunch, especially if he's meal-prepping, as he prefers to keep his diet simple yet rich in nutrients. As the season progresses, he shifts towards leaner proteins, opting for fish over red meats like steak.
Despite his strict routine, Benjamin acknowledges the importance of balance. Even the most disciplined athletes need to indulge occasionally, and he is no exception. "Life is about balance," he admitted.
"If your body's craving something, it's important to listen to your body and do things in moderation." For Benjamin, a well-deserved cheat meal includes a smash patty burger or brown butter cookies from Whole Foods, which he enjoys by warming them up for 15 seconds for that perfect taste.
It was this combination of a structured training routine, careful attention to diet, and allowing himself moments of balance that propelled Rai Benjamin to Olympic glory in Paris. His golds in the 400 meters hurdles and the 4x400 meters relay stand as a testament to the dedication, discipline, and strategy he applies both on and off the track.
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