Nile Wilson is a retired British gymnast and Olympic medallist. Having competed in international competitions, including the 2016 Rio Olympics, Commonwealth Games and World Championships, Nile has now built a successful persona and following online, sharing fitness content, vlogs, and gymnastic tutorials.
He now also owns several gymnastics clubs across the UK, where gymnasts of all levels are encouraged to come and take part in unique and engaging activities as part of the Nile Wilson Gymnastics programmes.
SuperNutrio has collaborated with Nile to learn more about the importance of diet for the physical health of athletes, and how this has developed and changed for him personally over the years.
Q: Has your diet changed between now and when you were an elite athlete for Team GB? If so, how?
A: My diet has definitely changed since I’ve stopped competing with Team GB. When I was training at the highest level, my diet was regimented and predominantly focused on performance, with everything I ate meticulously planned around training and recovery.
Now that I’m no longer in full-time competition, I’ve been able to adjust my eating habits slightly. It’s still important to me that I maintain a healthy, balanced diet so that I can stay in good shape and fuel my training, but I have relaxed a little more in terms of the stringency of my food choices.
The focus now is more on long-term health and energy rather than constantly having to optimise for performance in high-pressure environments.
Q: What do you eat and drink on a typical day?
A: A typical day for me starts with a balanced breakfast, prioritising protein and carbohydrates to help fuel my morning. Some of my favourite breakfast foods include scrambled eggs with spinach or avocado on wholegrain toast. I would also usually have a smoothie with protein powder, banana, and oats. However, recently I’ve incorporated SuperNutrio high-protein milk into this as a natural alternative which is still packed with protein and nutrients!
I snack on things like nuts, fruit, or protein bars throughout the day. For lunch, I’ll usually go for something like grilled chicken with quinoa and vegetables, or a big salad with salmon and a variety of colourful veggies. In the evening, I’ll likely have either fish or meat with sweet potatoes and steamed broccoli.
I also make sure to regularly drink water throughout the day to stay hydrated, avoiding sugary drinks as much as possible, preferring to keep it completely natural.
Q: What difference does a high protein diet make to your training and fitness goals?
A: A high-protein diet makes all the difference when it comes to recovery and muscle repair. Protein is essential for rebuilding muscle tissue that’s broken down during intense exercise, which is crucial whether I’m in the gym or doing other forms of training.
Since I’m no longer in the thick of elite competition, I focus on maintaining strength and lean muscle mass, and a higher protein intake helps with that. It also helps to keep me full in between meals, supporting my overall energy levels and reducing cravings.
Q: How much protein do you aim to eat per day to maximise recovery?
A: Generally, I like to aim for around 1.6 to 2 grams of protein per kilogram of body weight per day. This is the optimal intake for supporting muscle repair and ensures I’m getting enough to aid recovery after both strength training and conditioning.
On more intense training days, I might bump this up slightly. For me, it’s all about listening to my body and making sure I’m fuelling it with the right amount of nutrients to keep progressing and staying injury-free.
Q: Would you say protein is the most important nutrient for an athlete? If so, why?
A: Protein is one of the most important nutrients for an athlete, especially when it comes to muscle repair and recovery after training. However, it’s important to remember that nutrition is all about balance. Carbohydrates are equally vital for providing energy, along with fats and calcium which play a key role in other aspects such as joint health and hormone regulation.
However, if I had to choose one nutrient that’s crucial for performance and recovery, protein would be at the top of the list, particularly for athletes or those looking to improve their physical health.
Essentially, without adequate protein, all the effort you put into training may go to waste, as your body can’t effectively recover from workouts or grow stronger.
Q: How important is it for you that you know what you’re putting in your body?
A: When I was competing, I had to be hyper-aware of what I was putting into my body because every decision had a direct impact on my performance. Even now, I make sure to prioritise high-quality, nutrient-dense foods because they support my long-term health.
I avoid highly processed foods and focus on whole, natural options which offer the most nutritional benefits wherever possible. I also make sure I understand what’s in any supplements or protein products I use.
This is one of the reasons SuperNutrio high-protein milk has been such a valuable addition to my diet because I can be sure I’m getting the best possible nutrition without any added nasties!
Q: How does incorporating SuperNutrio high-protein milk into your diet help you increase your protein intake?
A: SuperNutrio milk is a fantastic way to boost my protein intake, especially when I’m on the go and need a quick, convenient option post-workout, or for incorporating into meals and smoothies throughout the day.
A product which contains double the protein and 80% more calcium than regular cow’s milk, without having to sacrifice on delicious taste is pretty rare. On top of this, the fact that it’s still 100% natural cow’s milk containing no additional sugar or additives is a massive win for me and complements my diet and goals perfectly.
