Ariarne Titmus Workout Routine and Diet Plan

Born on 7 September 2000, Ariarne Titmus is a pioneering swimmer from Australia. She is currently the winner of both the 200-meter and 400-meter freestyle titles at the 2016 Olympics. In the International Swimming League, she currently competes for the Cali Condors. Titmus’ family relocated from Tasmania to Queensland in 2015 to pursue better career opportunities

Ariarne Titmus

Titmus represented Australia at the 2020 Summer Olympics in Tokyo and won two gold medals. Despite post-preliminary heats, she was still able to edge out world record-holder Katie Ledecky by a mere 0.69 seconds. A new Olympic record-setter in the 200-meter freestyle final, she lags behind Hong Kong’s Siobhan Haughey most of the way before sprinting ahead on the last lap to beat the Hong Kong champion. As part of the relay team that won bronze in the women’s 4×200 meters freestyle relay, Titmus finished behind China and the United States.

Our article will tell about Ariarne Titmus and how she competed through various competitions including the recent Summer Olympics. Our conversation would also be about her future goals. She has been talking about her exercise routine as well as her diet plan as well as tips and tricks.

Ariarne Titmus Statistics

  • Birth Year: 2000
  • Birth Date: 7 September
  • Height: 1.77 m (5 ft 9.69 in)
  • Weight: 63 kg (138.89 lb)

Ariarne Titmus Awards and Achievements

Olympic Games
Gold medal – first place 2020 Tokyo 200 m freestyle
Gold medal – first place 2020 Tokyo 400 m freestyle
Silver medal – second place 2020 Tokyo 800 m freestyle
Bronze medal – third place 2020 Tokyo 4×200 m freestyle
World Championships (LC)
Gold medal – first place 2019 Gwangju 400 m freestyle
Gold medal – first place 2019 Gwangju 4×200 m freestyle
Silver medal – second place 2019 Gwangju 200 m freestyle
Bronze medal – third place 2017 Budapest 4×200 m freestyle
Bronze medal – third place 2019 Gwangju 800 m freestyle
World Championships (SC)
Gold medal – first place 2018 Hangzhou 200 m freestyle
Gold medal – first place 2018 Hangzhou 400 m freestyle
Bronze medal – third place 2018 Hangzhou 4×50 m freestyle
Bronze medal – third place 2018 Hangzhou 4×200 m freestyle
Pan Pacific Championships
Gold medal – first place 2018 Tokyo 4×200 m freestyle
Silver medal – second place 2018 Tokyo 400 m freestyle
Silver medal – second place 2018 Tokyo 800 m freestyle
Commonwealth Games
Gold medal – first place 2018 Gold Coast 400 m freestyle
Gold medal – first place 2018 Gold Coast 800 m freestyle
Gold medal – first place 2018 Gold Coast 4×200 m freestyle
Silver medal – second place 2018 Gold Coast 200 m freestyle

Ariarne Titmus

Ariarne Titmus Workout Routine

It is around seven in the evening when a lot of people start to wind down for the night. How then does Ariarne Titmus wind down in the evening to unwind from training multiple times a day? She still has to work long hours because they are not quite back to full-time hours they were before COVID, but she usually worked until the wee hours of the night when they were training for the Olympics. When you get home when you have had dinner, when you shower, and when you cool down for dinner it is pretty late.

After their swim, the swimmers have to get up the next day. It is important to be able to warm up and cool down quickly, so she thinks you need to develop that skill. As a result of the fact that here, where she lives, it gets very hot in the summer, it can be difficult for her to relax enough to go to sleep at night. Nevertheless, it is a skill you can learn.

Ariarne Titmus

Would you like to know if she gets up early? Apparently, she thinks she must be a swimmer. Although she didn’t use to be, now she’s more of a night owl and sleeps in and goes to bed early and she actually kind of likes her new routine. During summer, it gets light so early in the morning that you can sometimes go to the coast early and enjoy the sunrise. She loves it here, so she enjoys living here. Although they live in one of the warmest parts of Australia, they still feel a bit of the cold at the moment. It got up to about 24 degrees [celcius] in the day today, which probably isn’t too hot for a lot of countries. However, I found today’s weather to be more temperate than their summer.

Was it difficult for her to accept that the finish line for the goal that she had been focused on, all of a sudden, had been moved a year later? There were a lot of difficulties. Everyone knows that the Olympic cycle lasts four years, and she has kind of trained to catch the peak right now over the last four years. Within literally a split second, all that changed. Athletes prioritize their sport above everything else in life, so they put the rest of their lives on hold to train, recover, and be professional athletes. …and then all of a sudden it stopped… Their discovery that Australia would not be sending the Olympic team was actually before the Olympics were canceled (sic) while their training was also halted the same day so pretty much everything happened simultaneously.

When she initially found out, she thought, “Well, next year,” and then about an hour later, it hit her rather hard, and I had to let it sink in for a few weeks. Then, as COVID got worse and worse, she became convinced that her decision was the right one.

Despite her individual strength, you have an entire team surrounding you. When speaking about Australian swimming, she says that it’s awesome and that it’s becoming better and better. The first time she joined the team was at the end of 2016, it was an amazing team and she had the best time. And then she thinks all the trips she has taken with her friends each year since then have just bonded them even further. In particular, she believes last year’s World Championship showed we were such a tight group and that was the reason we were so successful.

The relationships between everyone are excellent. Despite their differences, they all trust each other. Our responsibility is to keep each other and ourselves safe so we can do our best for Australia, each other, and ourselves. The trips she takes away really, really make her happy. Swimming has given her many wonderful friendships, and she is so lucky to have many friends thanks to the sport.

However, does she consider swimming a lonely sport as well? Swimming might be perceived as lonely given the fact that teammates won’t be performing or anything like that. Even though it’s an individual sport and we’re all competing for ourselves, she believes that she trains in a huge squad. The squad she’s in here in Brisbane is so large and she’s got so many friends that she swims with, so that helps me keep motivated.

Our group is so tight that when everyone pushes to their full potential together, she doesn’t feel like it is an individual sport. Each does the same exercise, and all are striving for the same thing, and she really enjoys that aspect of swimming, a team sport. There’s nothing like it back here. It is just amazing how much culture exists there. In that sense, she feels like team sports are a little bit more enjoyable when you get to train with great people.

This is a glimpse of what she does during her training sessions. She expressed her delight at her coach Dean Boxall for being very vocal and excited and says yes, Dean is so crazy. Although he’s an outstanding coach. He knows exactly how to get the most out of each athlete. For all of his athletes, including myself, there are different buttons to press to get the best results. It’s hard not to get close to her. She thinks of them as great mates outside of the coach-athlete relationship as well. Her father figure is a bit of a role model for her.

Regardless of her shortcomings, he knows how to make her shine. There are some things in what he says that are pretty difficult. There are times when he pushes pretty hard and he is brutally honest, and the standards set by him are really high. It can be challenging if she cannot meet it every day. Even if he backs down, he won’t give up. To help her get well, he does these things. Physically, I find it draining, but mentally I find it draining, too, because of the standard that he sets.

If you watch the show, you’ll notice he’s very vocal if she doesn’t meet a time goal or is off on the exercises. He is tough in that respect despite her tiredness and the fact that she missed the target at training. He wants her to be the best and she obviously wants to be the best, so he tries his hardest to make that happen.

Ariarne Titmus

When it comes to athletes and coaches, a lot goes almost unsaid. The two of them have a similar kind of love and respect for each other. Her words are as follows:

Yeah, definitely. We have such a close bond. When I first started training under him, we kind of clicked really quickly and he understands me so well and my personality. I think that’s why I’ve improved and that’s why my training’s really improved because of that connection we have as people and our personalities. I think that is really important, especially in an individual sport, where each person has their own different plan for their races.

I believe you have to have a really great connection with your coach and they have to understand what you want to achieve and you have to both be on the same page and have an amazing level of trust. I think I really have that with Dean and I think that’s why we work.

Nevertheless, there are some challenging aspects of training. The workweek doesn’t allow much time for the reprieve, so it’s important to learn to back up double days. Therefore, Sundays and Saturday afternoons are the most important times to get a good amount of recovery, but it is difficult to manage when in a training block. Honestly, you’re a little tired.

On some days, being in the pool and having to perform again is just so exhausting. In training, she feels under a lot of pressure to perform well, and, especially leading into a major competition, she said the mental pressure has been really difficult. She believes that some of the time standards in training that Dean sets for her are too hard, and she is sure he is trying to get her to fail. He’s just the sort of person who sets the bar high. Although it is hard for her to be in the back of the line every day, day after day after day, she thinks it is the hardest thing to do. Several sports would benefit from more variation in their training, but swimming has very similar sessions every day.

Why does she keep going? Why is it that she gets up in the mornings when she is tired, or why does she continue to do that second session when she is tired? Basically, she loves swimming, so that’s probably the main reason. Swimming was always her favorite activity when she was young. While she was a child, she never was afraid of the water and became part of a squad when she was seven. Her love of the sport has remained the same, perhaps even more so than when she was a child. Additionally, the opportunity to travel to represent her country and accomplish great things is also very driving for her, as well as getting to meet new people. As the girl is now in the thick of things, she obviously wants to accomplish amazing things, and she has big plans for me, which motivates her as well. Although all of that is true, beneath everything, she is just motivated by the enthusiasm for her sport.

Ariarne Titmus

After nine weeks away from the pool, she recently returned to it. What did she think of that? Well, it was so crazy because the break was nine weeks long and none of them had anticipated it. To stay fit every day, she told herself, “I’m going to do something every day.” She stayed true to that as much as possible and every day she either ran or walked around her home. Although she remained active, she still tried to do something to keep it that way. When the school was in lockdown, getting outdoors and doing something was important.

She was really eager to get back to the program, but she became a little unmotivated by the end. That’s tough. Over the course of my professional career, she has taken only two weeks off. So when she returned to training after a nine-week break, it was like a big haul. As the show moves into the water, it feels much more comfortable.

What you lose most when you’re out of the water, she thinks, is the feel of it. Essentially, you should try to maintain as much fitness as you can, and that will return relatively quickly. Swimming is a unique feeling in the water that people who aren’t swimmers can’t really understand. After getting back into the pool, she suddenly felt ‘unco’ (uncoordinated), like her arms and legs weren’t coordinated. But it is coming back now.

While she is training to reach her potential, she does a lot of different things. Her strength coach provided them with gym programs and they were required to do personal training at home. The exercises she was performing included weights, core stability, and other exercises. It was really the only kind of training she could do other than running long distances… In addition to the treadmill, she also bought a treadmill to have in her garage just in case it rains one day and she wants to run. Taking long walks is also an option.

Swims in the ocean were also part of her day. Amazingly, she lives just an hour away from the coast. Even though the weather was cold, they still swam in the ocean even in January. She went for a couple of ocean swims since the water was still so warm. Those were really good words. As scared as she is of sharks, it was a big step for her. It is rare for her to go beyond her shoulders or reach the bottom if she cannot touch it. She was pretty excited about swimming in the ocean, so she went out past the surf. Her reaction to anything that touched her was to freak out. However, she eventually adapted to it.

Apparently, she swallowed a large amount of water that was so salty and it was not until she reached the ocean that she realized how salty it was. After that, she was trying to swim into the waves while being chopped by the waves. When she would raise her head after a few strokes, she would be like swimming in the opposite direction, and she would have to straighten herself. Swimming in the water seemed strange to her, but she was glad to be in the water. Throughout the nine weeks, she only recalls doing that a couple of times. As the lockdown came to an end, it started to get a little chilly. Nevertheless, she really took pride in doing that.

Ariarne Titmus

Besides her favorite athlete who belongs to another sport, she has a very favorite non-sporting athlete as well. The dedication of the athlete is responsible for this. It shouldn’t be a problem for her. Rafael Nadal is one of her favorite players. Besides loving tennis, she also enjoys watching Rafael. Her passion for fighting, his fight for victory, and his motivation to win are just as strong as his passions for the sport. The Australian Open is the one tournament she has been looking forward to seeing so much. And she was planning on doing that next year after the Olympics – Dean was going to let her go down to miss training. However, with the Olympics next year, she says, “I can’t!” However, she enjoys watching him play tennis. she thinks he’s great.

She also gives out some tips for any young swimmers aspiring to be like her. She says,

“Don’t let anyone tell you you can’t do it. I was told when I was younger. I mean, I was never the most talented swimmer. I got where I am because I trained really hard from such a young age and I was never strong. I was always quite a finely built girl. I never had any strength and I finally started to build strength. When I was younger, people never thought that I would be successful in swimming. So I think if you believe you can do it, do it. Train hard and be dedicated. And that’s the way to go, I think.”

Getting to bed early is something she does because she believes she will perform better the next day if she gets enough rest. At the moment, she’s hoping to get to bed between 8.30 and 9 p.m. Despite waking up early, the time is only about 25 minutes after eight here, so she won’t mind. There is a ritual that every player performs before going to sleep. She doesn’t care about it. Reading isn’t her forte. Reading more would be beneficial to her. She enjoys reading about people’s lives and those sorts of things. Despite this, she does not read much.

Ariarne Titmus

Before going to bed, she tries to put her phone away. There are times when it is difficult. It’s not uncommon for her to be naughty sometimes. She tends to spend too much time on my phone, and she often uses it right before bed, but when she is having a tough day, she tries to shut it down as early as she can to try and relax. On most nights, she just eats her dinner, watches a bit of television with her family for about thirty minutes, and does her night-time routine before going to sleep.

At meets, she turns off social media one day before the race, and then she stays off it all the way until the event is over. She might open the app one time to post a photo, but then she deletes it. While some people can say nice things, some people can also say some nasty things, and she believes that looking at this kind of stuff when you’re racing is really unwise. The process is also so time-consuming. Knowing her, she would probably play on her phone mindlessly rather than nap during the day. While that’s an excuse she probably shouldn’t have made, she knows that phones take up too much time when she is racing, so she tries to avoid phones whenever possible.

Besides listening to a specific playlist before every race, she also has a ritual that she follows for a pre-game ritual. The playlist belongs to her mother, she says. Her personality is a bit headbanging. There are songs by Bon Jovi, AC/DC, INXS, and John Farnham on her playlist… Then a little Adele will pop up and she skips that one. She feels like her mother is there with her every time she listens to this playlist before racing, even though it’s too quiet. She probably is the most competitive person she knows other than Dean, her coach. It’s crazy how competitive she is, more competitive than her. This makes her feel as if she has her close at hand.

Her usual taste in music doesn’t include rock, but for some reason, having it blasting loud before she races get her going. She thinks so too because music nowadays differs so much from what it used to be when her mother was her age. As a result, she thinks listening to some older music is a bit refreshing. It’s fun and she enjoys it. She is also quite superstitious in that she tries to follow the same routine before every race, so that’s why she keeps the same routine.

Ariarne Titmus

It’s all about the workout regimen Ariarne Titmus follows regardless of when she’s in or out of season. Consistency is something she tries to achieve through some tips. Due to her headstrong personality, she can stay on track easily. In addition to her diet plan, she also has her own unique style of exercise. In the next section, we would explore all about that.

Ariarne Titmus Diet Plan

That was all about the workout routine that Ariarne Titmus follows in her daily routine. She also has a great diet plan to be followed which she does to sustain herself during competitions and excessive training. Even though Ariarne Titmus has not yet revealed her exact diet plan here is a sample meal plan that she tries.

Pre-workout meals

Before practice, athletes are advised to eat a full meal three to four hours and to have a snack about 45 to 60 minutes prior.  If you are exercising in the afternoon, that is fine!  For swimmers, it’s just so much more challenging, since practice sometimes begins at 6 am.  When you wake up in the morning for an early workout, it is best to provide your body with quick energy.  For example, if we need to make something, we have to wake up early.  Here is a list of the carbohydrates that are easy to digest, provide quick energy, and can be consumed before you work out.

An ideal meal includes:

  1. Mostly starchy carbs (bread, rice, pasta, potatoes)
  2. Carb rich fruits and veggies of all colors (avoid salad and raw vegetables)
  3. A small serving of lean protein – chicken, turkey, eggs, beans, low-fat dairy
  4. Fluids (water or sports drink with minimal caffeine)
  5. Salty foods (pretzels, trail mix, etc)

Before practice or competition AVOID:

  • Foods you haven’t tried before
  • Cream-based sauces and soups
  • High-fat meats
  • Fried foods
  • Spicy foods
  • High sugar items such as soda or sweets

During workout

When you begin exercising, your recovery begins. The fuel you burn during practice is constant. It is imperative to fuel yourself during practice to perform at your best through a two-hour-long workout, especially if you are doing doubles. The body needs to be trained for this, it’s not easy to do! You can practice while exercising with sports drinks, fruit, granola bars, crackers, bagels, fruit snacks, dry cereals, etc.

  • Carbohydrates should be consumed at a rate of 30-60 grams for those exercising for 60 minutes or more
  • A small amount of protein (five or ten grams) consumed during exercise in conjunction with carbohydrates was also found to facilitate muscle recovery.
  • Fluids should be taken every 15-20 minutes, as tolerated, 6-8 ounces at a time
  • Start by eating small amounts of carbohydrates or drinking liquid forms of it before you start exercising. Your stomach needs time to adjust to consuming calories/energy. While some people experience an upset stomach when attempting this, one of the challenges is finding the right carb source for you, then sticking with it to see how much better it will feel with fuel available!

Ariarne Titmus

All that was about Ariarne Titmus’ diet during the day. In addition to this, she also follows some diet tips that really elevate her game. In addition to food, it is crucial to stay consistent with it. In fact, Ariarne Titmus follows a few small tips to help her stay on track especially before competitions.

Ariarne Titmus Diet Tips

You will learn about how to eat food by reading what Ariarne Titmus says. In particular, she offers some really great tips and tricks that she used to increase her performance at the Olympics. The tips are almost always followed by her every day though. In addition, here is what she recommends to her friends and fans:

Here are some tips to help you recover

  • Preparation is key. Keeping a variety of ready-to-eat snacks in your locker or swim bag will make you feel better, such as whole-grain crackers, low-fat cheese sticks, fruit, peanut butter and jelly sandwiches, and granola bars.
  • After practice or competition, you should start recovering within 30-45 minutes and eat within two hours.  During workouts or immediately following, liquid carbohydrates can be utilized to increase absorption and speed up recovery.
  • Following your workout, you should eat a snack that contains carbohydrates, protein, and carbohydrates in a 3:1 ratio (3 grams of carbs for every gram of protein).
  • Remember to keep your portions in check. The body needs the energy to prepare muscles for practice, as well as carbohydrates and muscle fuel to fuel the process.  As a result of the intensity and volume of a workout, more fuel is needed for recovery.  In other words, you don’t have to replace every calorie you burn.
  • It is important to provide protein so that damaged muscle tissue can be repaired and to promote the development of new muscle tissue.  It is not better to have too much protein, so try to have 20-40 grams in your recovery snacks and meals.

Be Well Hydrated in 6 Easy Steps

  1. Hydrate well before beginning an exercise program.  About two hours before practice, drink 16 ounces and another 8-16 ounces 15-20 minutes before the practice.
  2. Take your weight before entering the pool.

During exercise

  1. Until the time is up, drink 6-12 oz of water every 20 minutes
  2. After approximately 60 minutes, drink 6-12 oz every 20 minutes of a carb solution (8-8% carbs, e.g. Gatorade)
  3. For sweat rate calculation, weigh yourself afterward. Each time you lose a pound, drink 16-24 ounces of fluids.
  4. Ensure you are hydrated regularly by drinking water with every meal (consult the hydration chart).
  5. You can speed the recovery process by drinking carbohydrate-rich water after exercise.  Our appetite lags behind our body’s requirements.  Don’t let yourself get thirsty since if you’re dehydrated already, you’re already thirsty.

Ariarne Titmus

Ariarne Titmus also needs to take supplements aside from her diet in addition to additional vitamins and minerals. When training routines are hard, she may not be able to complete all of her macro and micro requirements through food. In the next section, we’ll talk about her supplements.

Ariarne Titmus Nutrition and Supplements

The following is a list of the supplements Ariarne Titmus takes daily. She sometimes needs extra supplements to make things work for her because her diet isn’t sufficient to match her nutritional requirements. The following is a list of all supplements to consider:


The muscle naturally contains creatine. By enhancing performance during short and intensive activities, such as swimming, encourages and enhances muscle function. Creatine has been proven to assist in the performance of athletes during sports like football and basketball that require short bursts of intensity. Creatine may have side effects such as kidney stones or the way the body produces creatine. It is possible to enhance performance by taking creatine responsibly. Creatine should be taken between 2 and 5 grams per day to reap its benefits.

Vitamin C

In swimming training, you may experience fatigue and soreness, especially since it is often completed over consecutive days of training. A study has found that using Vitamin C daily can significantly reduce muscle soreness. We recommend taking three grams per day.

Whey Protein

The way that whey protein aids in muscle repair and growth makes it synonymous with the weightlifting world. Nevertheless, it is also a useful supplement to use after swimming exercises. To boost muscle recovery and your overall strength, it is recommended to consume protein after training or competing. When mixed with water, it promotes recovery as well as hydration after training.

Ariarne Titmus

Vitamin E

Muscles are damaged by oxidation; however, Vitamin E works as an antioxidant to protect them. It is during the metabolic process that oxidation occurs, and the byproduct damages the healthy cells in the body. In other words, when swimmers train or compete, they cause their bodies to produce more oxidized oxygen. By taking enough vitamin E, swimmers’ performance can be improved since recovery time between training and competition is reduced. Vitamin E, which can be obtained from food and supplements, should be consumed in the daily recommended dosage of 15 International Units.

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