Swimming is Simona Quadarella's passion. She was born on 18 December 1998 in Italy. At the 2019 World Championships in Gwangju, she won two gold medals in short-distance freestyle events: 1500 m and 800 m. She also won the silver medal in 800 m freestyle at the very event.

A bronze medal was Quadarella's achievement at the 2017 World Aquatics Championships in the 1500-meter freestyle event. She dominated the international competition at the age of 19, winning 9 medals (7 gold and 2 bronze) in the two-year span of 2017-2018, including gold at the 2018 European Aquatics Championships in 400 meters, 800 meters, and 1500 meters freestyle. In July 2019 she won her first world title at the World Championships in Gwangju during the 1500 m event. She finished in a time of 15:40.89 to win gold. In addition, she also got a silver medal in the 800-meter race with a time of 8:14.99.At the European Championships in Budapest 2020, taking place in May 2021 due to the COVID-19 pandemic, Quadarella gained three gold medals for 400 m, 800 m, 1500 m freestyle. The same effort was achieved three years earlier in Glasgow 2018 and a bronze medal in the 4*200m freestyle.

For a fitness routine as wholesome as the one Simona Quadarella has created, we have compiled an article about it. We will discuss the workout routine that the player follows here. There's more! The diet plan of the player will be analyzed in detail as well. So read ahead to know all about it.

Simona Quadarella Statistics

• Birth Year: 1998 (age 22)
• Birth Date: 18 December
• Height: 1.70 m (5 ft 7 in)
• Weight: 63 kg (139 lb)

Simona Quadarella Awards and Achievements

Event1st2nd3rdOlympic Games001World Championships (LC)111World Championships (SC)010European Championships (LC)601European Championships (SC)201Universiade201Mediterranean Games200Total1325Olympic Games

2020 Tokyo800 m freestyleWorld Championships (LC)

2019 Gwangju1500 m freestyle

2019 Gwangju800 m freestyle

2017 Budapest1500 m freestyleWorld Championships (SC)

2018 Hangzhou800 m freestyleEuropean Championships (LC)

2018 Glasgow400 m freestyle

2018 Glasgow800 m freestyle

2018 Glasgow1500 m freestyle

2020 Budapest400 m freestyle

2020 Budapest800 m freestyle

2020 Budapest1500 m freestyle

2020 Budapest4×200 m freestyleEuropean Championships (SC)

2019 Glasgow400 m freestyle

2019 Glasgow800 m freestyle

2017 Copenhagen800 m freestyle

National records

• 800 m freestyle: 8:14.99 Gwangju, 27 July 2019 - current holder
• 1500 m freestyle: 15:40.89 Gwangju, 23 July 2019 - current holder

As we start the next section, we will see Simona Quadarella's daily workout routine to be as fit as a fiddle. In order to ascertain her workout patterns, we will examine the kinds and regularity of her workout exercises. Here's what you require to know.

Simona Quadarella Workout Routine

Swimming was her first devotion at the age of six and she competed at the Delta Roma Sports Club in Italy by the time she is eight. In accession to coaching swimming, her father was also a lifeguard. It is a sport that her dad and grandfather have both been intense about for a prolonged time. Her dad was a proficient competitor until he graduated from high school. Whenever she and her sister were young, her parents took them to the swimming pool. Their urge was to teach them how to swim, not because they sought competitive practice, but for the integrity of being able to swim in the open sea without any fear.

Her four double sessions per week coupled with gym workouts twice a week. She trains six days a week, with double sessions four days a week. There are particular exercises that she follows every time she works out, but she does not follow a specific workout routine.

Sample workout 1:

Warm-up with 300 yards freestyle swim, 200 yards pull with the buoy, 100 yards kick with the board.

• 4 x 50 yards freestyle with 10 seconds rest in between laps
• 4 x 100 yards counting your strokes per length with 20 seconds rest in between laps (aim to take one fewer stroke each round)
• 4 x 50 yards kick with the board with 15 seconds rest in between laps
• 8 x 50 yards alternating sprint freestyle (odds) and sprint stroke count (evens) with 10 seconds rest in between laps

The 200 yards freestyle is a good way to cool down.

Sample workout 2:

Warm-up with 300 yards freestyle swim, 200 yards pull with the buoy, and 100 yards kick with the board.

• 3 x 300 yards freestyle (broken upper below) with 40 seconds rest in between laps
• 25 yards easy; 25 yards fast
• 50 yards easy; 50 yards fast
• 75 yards easy; 75 yards fast
• 2 x 200 yards breaststroke (broken upper below) with 30 seconds rest in between laps
• 25 yards easy; 25 yards fast
• 50 yards easy; 50 yards fast
• 25 yards easy; 25 yards fast
• 1 x 100 yards first half fast freestyle; second half fast breaststroke with 20 seconds rest after
• 2 x 200 yards breaststroke (broken upper below) with 30 seconds rest in between laps
• 25 yards easy; 25 yards fast
• 50 yards easy; 50 yards fast
• 25 yards easy; 25 yards fast
• 3 x 300 yards freestyle (broken upper below) with 40 seconds rest in between laps
• 25 yards easy; 25 yards fast
• 50 yards easy; 50 yards fast
• 75 yards easy; 75 yards fast

Cool down with 200 yards of easy swimming.

Sample workout 3 :

Warm-up with 2 minutes easy freestyle, then 4 x 25 yards alternating easy swim and sprint swim.

• 200 yards freestyle at a medium pace
• 40 seconds rest
• 6 x 25 yards freestyle at a hard pace with 25 seconds rest in between laps
• 150 yards alternate freestyle and backstroke at a medium pace
• 40 seconds rest
• 4 x 25 yards kicking hard with 30 seconds rest in between laps
• 200 yards freestyle medium with a pull buoy
• 40 seconds rest
• 4 x 25 yards freestyle hard with pull buoy with 30 seconds rest in between laps
• 150 yards alternate freestyle and breaststroke medium
• 40 seconds rest
• 2 x 25 yards butterfly hard with 50 seconds rest in between laps
• 2 x 25 yards backstroke hard with 40 seconds rest in between laps
• 2 x 25 yards breaststroke hard with 45 seconds rest in between laps
• 100 yards alternate breaststroke and backstroke easy
• 1 min rest
• 100 yards walking lunges in a pool, with weights beginning at your front and lifting to shoulder height for a forward raise and lateral raise (alternating) at the tip of each lunge (begin with foam weights, and move up in one pound supplements as you get stronger)
• 20 seconds rest
• 60 seconds high knees in place
• 20 seconds rest
• 100 yards walk backward and use aqua weights for shoulder press (straight overhead, palms face each other)
• 60 seconds squat with biceps curl
• 20-second rest
• 60 seconds squat with tricep extension
• 20-second rest
• 60 second squat with rows
• 20-second rest
• 60 seconds high knees in place
• 60-second rest
• Repeat from the lunges for 3–4 rounds

Throughout the next section, Simona Quadarella presents some great tips and directions for people wishing to get into a fitness routine like that hers. In this excerpt, she discusses ways that one can promote their physical appearance and intensity through exercise. Take a minute to look forward.

Simona Quadarella Workout Tips and Tricks

To get optimal outcomes from exercising, this section highlights the tips that one can achieve while doing so. A routine should be adhered to, and in a position to do so, certain exercises must be performed in a certain way. The following tricks and tips will help you better comprehend what Simona Quadarella executes:

• Sleep-

Studies show that getting at least 8 hours of sleep every night helps the body recoup quickly and keeps it strong. Sleep also comes with a schedule, which is fairly important. Practice a pattern of going to sleep at the same time every night and waking up at the very time every morning. Those who follow this practice will train their bodies to recognize when they necessitate a break and will make it more manageable to recover.

• Hydration-

During swim practice, the body secretes. Most people are heedless of this fact. In spite of the fact that it isn't noticeable because the body is immersed in water, swimmers sweat while in the water. A huge number of swimmers will drink too little water or electrolytes to recharge their bodies and will become dehydrated. There are fewer things you can provide to your body that is better than water, but sometimes it can be challenging to drink water when your mouth tastes chloriney. When the swimmer drinks Gatorade or Powerade during practice, it replenishes their bodies with manageable sugars, which help them stay energetic during practice, and it tastes great as well.

• Stretching-

Dynamic stretching and static stretching are two kinds of stretching. Dynamic stretching comprises moving the body before a workout to warm it up, helping it overcome, and releasing any lactic acid generated during training. The next stretch is called static stretching, which is done while the body is at leisure. The stretching of this type cools down the muscles because it elongates them, but sometimes it is done inaccurately. The body can be harmed because some people stretch static before working out. As a consequence, warm up the body through dynamic stretching practice, and then do static stretching afterward.

• Power naps-

Throughout the day, coaches often have double practices, one early in the morning and one late in the afternoon, giving swimming teams only a few hours between sessions to retire. Swimmers sometimes nap too long, causing them to feel reeling during practice and when they wake up, while others don't get the sleep they need, not allowing their bodies to fully recuperate. Taking a quick power nap can be just what you need before practice. In most cases, these naps range from 25 minutes to an hour, but too little or too much sleep could be detrimental to one's health. Acknowledge taking a power nap before practice if you have the time. You will sense re-energized afterward.

• Cooling Down-

This point in practice is one of the most dreaded elements of swim practice because everybody just wants to retire and go home. Yet, they don't apprehend that this is the most important part of practice, aside from warming up. Relaxing by cooling down discharges tension and encourages blood flow throughout the body, which helps the body recuperate. You should always do a 400 free after every application, whether it is a sprinting day or long-distance day, to allow the body to cool down and heal.

• Fueling the Body-

The routine practicer usually doesn't realize the consequence of getting something into their bodies as soon as possible after their practice. Generally, athletes tend to have protein drinks after rehearsals. However, that isn't the only restoration snack that athletes can have. If you play sport and have a snack following it, fruit or Greek yogurt are great for refueling your body before going home for supper.

• Massages-

Everyone enjoys massages and massages are liked by everyone. Like active recovery, sports massage dismisses any tension in the body and enables the blood to flow through the body more easily. Make certain that you get a sports massage at least once every month; you'll feel better throughout your practice and also during your race.

• Ice baths-

A long-drawn exercise session can be followed by an ice bath to reduce muscle soreness and recover blood circulation. Muscle recovery is faster with them, as they reduce muscle pain, stiffness, and soreness, and they also restore muscles. Lay in your bathtub for five to ten minutes with a bucket of ice in it, a cold bath running, and an ice bath in the tub. In the short span, ice baths may help soothe soreness because some research suggests they can inhibit muscle soreness in the long duration.

• Compression clothing-

In recent years, compression clothing has become increasingly prevalent among swimmers. There is a perception that this remarkable clothing brings down the heart rate of many physical participants. The clothing doesn't ordinarily improve performance unless it's worn between prelims and finals at swim meets, but studies recommend it's most beneficial to be worn between prelims and finals at swimming matches.

• Foam rolling-

The technique of foam rolling is similar to sports massage, except it can be done at home. When you roll over knots that may have formed during practice or dry land, the tensions will be released, blood circulation will be regained, and your range of movement will be improved. If you want to get the most benefit from foam rolling, use it either before or after your practice or both.

As we actuate into the next segment, we will discuss what Simona Quadarella eats during the day in order to combat the menaces she faces and outlast as strong as she is today. Consistency is essential for a healthy body because it requires both working out and eating a balanced diet. Here are few cool hints you can get from the subsequent section.

Simona Quadarella Diet Plan

What does Simona Quadarella Eat the Day Before a Meet?

A swimmer should absorb foods high in compound carbohydrates the day before a meet and drink fluids constantly. Aquatic athlete Simona Quadarella encourages athletes to eat modest, frequent meals -- every two to four hours -- to sustain stable blood sugar levels as well as fuel their muscles. You should only eat foods that you are practiced to eating and evade large meals. Be mindful not to overeat on race day, you may feel sluggish.Foods with Complex Carbs:• Oatmeal• Brown rice• Sweet potatoes or white potatoes with skin• 100% whole wheat bread and pasta• Grapefruit• Apples• Bananas• Blueberries• Cantaloupe

What does Simona Quadarella Eat for Breakfast Before Practice or Meet?

In spite of feeling too tired or nervous to eat, you need to devour a moderate amount of food. By eating breakfast your metabolism starts to move and your body gets prepared for the day to come, helping to maximize achievement and training. As for the meal she consumes, it is light and easily digestible such as cereal, oatmeal, banana, toast, fresh fruit, or yogurt. Sports Dietitians of Australia advocate that you drink a liquid meal in the morning if you absolutely lack appetites, such as a milk tetra pack or a smoothie.

What does Simona Quadarella Eat Before a Practice or Meet

Ideally, Simona Quadarella should eat a feed that is high in carbohydrates about two to four hours before a practice or meet. Low-fiber and low-fat meals are always recommended. Whole-grain cereal with milk, fresh fruit, or oatmeal with bananas and cinnamon are some of the best standards. Swimmers need to have a light snack one or two hours before their exercise, such as fresh fruit or sports bars.

What does Simona Quadarella Eat During a Meet

Swimmers should consume foods and drinks between events to support their recovery and to counteract dehydration. Swimming athletes who have less than one hour amid events must eat a snack that will digest easily and will not produce any stomach discomfort. Juice, yogurt pouches, and fresh fruit pieces are suggested by the Sports Dietitians of Australia.The swimmer can fuel with the following options: pasta, sandwiches (whole grain or whole wheat bread with organic meat), or sushi if they have more than one to two hours between races. You'll need food to fuel yourself if you bring a cooler.

Snacks Simona Quadarella eats Eat Between Races

For healthy recovery after a race or practice, the swimmer requires to eat immediately. It is proposed that Simona Quadarella's Snacks include complex carbohydrates and proteins, rather than simple sugars or high-fat foods. For this, meals like pasta salad, plain sandwiches, bananas, grapes, apples, dried fruit (raisins, cranberries, apricots, mango), cereal bars, yogurt, and unsalted nuts are great selections. You can sip diluted juice with a pinch of salt between races, or you can drink chocolate milk or a smoothie if you don't feel like eating solid food.

What does Simona Quadarella Eat After Meets and Practice

After drilling or competing, carbohydrates should be devoured for fuel and protein should be absorbed for muscle repair and growth. In summation to drinking water, swimmers should stay hydrated.Carbs: fruit smoothies, yogurt fruit cup, fresh fruit or toast, and jelly (or peanut butter with bananas).Proteins: whole wheat pita and hummus, white meat sandwich, chocolate milk (protein and calcium to stimulate bones and feeds amino acids in the muscles), tuna salad, eggs, nuts, edamame, smoothie with dairy, and omelets, or fried eggs on toast.The diet plan Simona Quadarella observes during her training sessions was the theme of the previous paragraph. The diet of this woman might change based on her needs and requirements, but it remains essentially the same. In terms of nutrition and macros, she supports a similar plan. It is normal for her to take a break from strict diets. Aside from maintaining an excellent diet and training routine, she sometimes needs to fuel herself with something special. It is at this point when supplements are of bonus. She has quite a rigorous workout schedule, and here is a list of supplements she practices. It will be listed in the following segment.

Simona Quadarella Nutrition and Supplements

Simona Quadarella uses a number of additional supplements in her fitness routine, which we will discuss in this segment. While analyzing the intense training that she has every day, it is clear that the simple meals she is eating cannot fulfill her nutritional specifications. The following is a record of foods she consumes:Supplements provided by Herbalife Nutrition are the official supplier of Simona Quadarella. Simona Quadarella, class of 1998, born in Rome, has been competing with the Polisportiva Delta Roma club since she was 8 years old. In 2010, she turned pro with the Circolo Canottieri Aniene Sports Club, and at the age of 15, was drafted into the national team. She immediately demonstrated his talents in the 800 freestyle at the Junior European Championships in 2014, as well as in Nanjing in China for the 2012 Youth Olympics.Here is the list of supplements that Simona Quadarella takes:

• Whey protein
• Multivitamins
• Iron
• Calcium
• BCCAs
• Caffeine

Christian Minotti, a former blue medalist at the World Championships in a short course in 2002, trains her with passion under his guidance. Despite her lack of medal winnings at previous competitions, Simona Quadarella was able to win her first medal at the 2017 World Championships in Budapest: bronze in the 1500-meter freestyle. The gold medal in the 400, 800, and 1,500 meters were won by him during the European swimming championships in Glasgow (August 2018). One silver medal and a bronze medal were won at the World Short Course Championships (Hangzhou, China) in December.

She says:

“For a medium-long distance swimmer it is essential to follow a healthy, correct, and balanced diet to sustain exhausting rhythms and maintain high levels - reveals Simona Quadarella - on the one hand, it is essential to have the right weight to be fast and light in the water. On the other hand, being able to have the right energy to better face daily workouts between the pool and the gym. For me it is an honor and a source of pride to officially join Team Herbalife24: I am sure that the road to the Tokyo 2020 Olympics will be easier together. I can not wait!"