Emma McKeon Workout Routine and Diet Plan

The Australian ambitious swimmer Emma McKeon, OAM (born 24 May 1994) was born in Melbourne, Victoria. She is the most triumphant Olympian in Australia with 11 medals, including one gold at the Rio de Janeiro Summer Olympics in 2016 and four golds at the Tokyo Summer Olympics in 2020. In the 2020 Summer Olympics, she has been crowned the most polished female athlete with four gold and three bronze medals, making her the most enhanced athlete in a single Olympics. She has also won one gold, at the World Aquatics Championships; and twelve medals, including eight gold medals, at the Commonwealth Games in Glasgow in 2014 and Gold Coast in 2018. As of the present, she holds the record for having the most Olympic gold medals in Australian history, bound with Ian Thorpe.

Emma McKeon

It takes a lot to be where Emma McKeon is right now and so we have curated a wholesome article about the fitness routine. In this article, we will talk about the workout routine that is followed by the legend. But there’s more! We will also give a detailed introspection into the diet plan of the player.

Emma McKeon Statistics

  • Birth Year: 1994
  • Birth Date: 24 May
  • Height: 180 cm (5 ft 11 in)
  • Weight: 60 kg (132 lb)

Emma McKeon Awards and Achievements

Event 1st 2nd 3rd
Olympic Games 5 2 4
World Championships (LC) 4 9 4
Pan Pacific Championships 4 1 2
Commonwealth Games 8 0 4
Total 21 12 14
Olympic Games
Gold medal – first place 2016 Rio de Janeiro 4×100 m freestyle
Gold medal – first place 2020 Tokyo 50 m freestyle
Gold medal – first place 2020 Tokyo 100 m freestyle
Gold medal – first place 2020 Tokyo 4×100 m freestyle
Gold medal – first place 2020 Tokyo 4×100 m medley
Silver medal – second place 2016 Rio de Janeiro 4×200 m freestyle
Silver medal – second place 2016 Rio de Janeiro 4×100 m medley
Bronze medal – third place 2016 Rio de Janeiro 200 m freestyle
Bronze medal – third place 2020 Tokyo 100 m butterfly
Bronze medal – third place 2020 Tokyo 4×200 m freestyle
Bronze medal – third place 2020 Tokyo 4×100 m mixed medley
World Championships (LC)
Gold medal – first place 2015 Kazan 4×100 m freestyle
Gold medal – first place 2019 Gwangju 4×100 m freestyle
Gold medal – first place 2019 Gwangju 4×200 m freestyle
Gold medal – first place 2019 Gwangju 4×100 m mixed medley
Silver medal – second place 2013 Barcelona 4×100 m freestyle
Silver medal – second place 2013 Barcelona 4×200 m freestyle
Silver medal – second place 2013 Barcelona 4×100 m medley
Silver medal – second place 2017 Budapest 200 m freestyle
Silver medal – second place 2017 Budapest 100 m butterfly
Silver medal – second place 2017 Budapest 4×100 m freestyle
Silver medal – second place 2017 Budapest 4×100 m mixed medley
Silver medal – second place 2019 Gwangju 4×100 m medley
Silver medal – second place 2019 Gwangju 4×100 m mixed freestyle
Bronze medal – third place 2015 Kazan 4×100 m medley
Bronze medal – third place 2017 Budapest 4×200 m freestyle
Bronze medal – third place 2017 Budapest 4×100 m medley
Bronze medal – third place 2019 Gwangju 100 m butterfly
Pan Pacific Championships
Gold medal – first place 2018 Tokyo 4×100 m freestyle
Gold medal – first place 2018 Tokyo 4×200 m freestyle
Gold medal – first place 2018 Tokyo 4×100 m medley
Gold medal – first place 2018 Tokyo 4×100 m mixed medley
Silver medal – second place 2014 Gold Coast 4×200 m freestyle
Bronze medal – third place 2018 Tokyo 50 m freestyle
Bronze medal – third place 2018 Tokyo 100 m butterfly
Commonwealth Games
Gold medal – first place 2014 Glasgow 200 m freestyle
Gold medal – first place 2014 Glasgow 4×100 m freestyle
Gold medal – first place 2014 Glasgow 4×200 m freestyle
Gold medal – first place 2014 Glasgow 4×100 m medley
Gold medal – first place 2018 Gold Coast 100 m butterfly
Gold medal – first place 2018 Gold Coast 4×100 m freestyle
Gold medal – first place 2018 Gold Coast 4×200 m freestyle
Gold medal – first place 2018 Gold Coast 4×100 m medley
Bronze medal – third place 2014 Glasgow 100 m freestyle
Bronze medal – third place 2014 Glasgow 100 m butterfly
Bronze medal – third place 2018 Gold Coast 200 m freestyle
Bronze medal – third place 2018 Gold Coast 200 m butterfly

Emma McKeon

Emma McKeon Daily Routine

The objective of this section is to go into aspects of Emma McKeon’s fitness regime. The time when she performs specific workouts is divided among diverse parts of her day. Here are some things to contemplate:

5:30 am

“As soon as I get up, I go straight to the pool. I have a small snack on my way out, usually a quick banana.”

6 am

“Stretch before jumping into the pool for two hours of training. Today I did some sprint stuff because we had a hard session to get ready for in the afternoon. If it was a Monday or a Friday, I’d be doing a one-hour gym session to work on my strength, so that when I get in the pool I can move through the water better and faster.”

9:30 am

“I head home [which is on the Gold Coast with Jordan Wilimovsky, an American open-water swimmer who is training with our swim team at the moment]. Breakfast is Weet-Bix and honey, plus peanut butter toast. Then I might have a half-hour nap.”

10 am

“I have a morning snack, usually yogurt and fruit. Depending on what day it is, I’ll also have a physio appointment. They will focus on my shoulders because I use them so much than just any other little niggly or tight things that need maintenance. So far I’ve been pretty lucky not to have any proper injuries, just little niggly things that will go away after some regular physio treatment.”

1 pm

“Lunchtime. I usually have leftovers or toast with avocado and tomato. Then I study [when uni is on]. I’m studying Public Health Nutrition part-time. I really like it and I’m about halfway through my degree now. When uni is on holiday, I spend this time resting, watching television, or catching up on reading.”

3 pm

“We’re back in the pool by 3:20 pm and swim for two hours. The afternoon is always the main set, so it’s a harder session. We did time trial-type stuff and high-lactate kinda work today. I like doing this sort of training because it’s more based on race. So, for my 200m freestyle, I’m practicing the pace that I’ll do in the race, trying to hit the time for each lap. I stretch a bit after that and use a trigger [spiky] ball anywhere my body’s sore. Then I have a Musashi vanilla protein shake.”

6:30 pm

“I try to make something quick for dinner because I’m so hungry. Tonight I had Thai green chicken curry.”

7.30 pm

“After dinner, I either watch TV or read a book. I’ve only just finished watching Stranger Things, and I just read Shoe Dog by Phil Knight, which was really good.”

9 pm

“I’m in bed by now because I want to get at least eight hours sleep a night before I get back in the pool.”

To keep fit and slim, Emma McKeon involves in a daily workout routine. This will be the subject of the next section. This will allow us to gain insight into the types and regularity of exercise she performs. Here’s what you necessitate to know.

Emma McKeon

Emma McKeon Workout Routine

McKeon has had a permanent love for swimming, as she hails from swimming royalty. While her father, Ron McKeon, contested at the 1980 and 1984 Olympics, her uncle, Rob Woodhouse, competed at the 1984 and 1988 Olympics. Interestingly, you can say that swimming travels in the family blood because she competed adjacent to her brother David at the 2016 Olympics.“I just love being in the water. I was a water baby and we did everything around the water as a family,” McKeon said.

She generally works out four days every week, but how does that look like? Is her workout routine diverse or does she have a set schedule? Does the intensity of training increase or decreases near matches? If the latter, does the time allows recovering before the race?

Emma McKeon

It consists of 6 to 9 distinct two-hour swim sessions of 5 to 6 kilometers, of which at least 5 are tough sessions, which develops her for 8-day events of the race. Three other concourses converge on aerobic and skill training. She also does two one-hour gym sessions and one hour of Pilates every week, plus yoga and a few core sessions. She trains more precisely for each race so that she is qualified for the competition. Almost every day of training is very hard, supported by two weeks of swimming shorter mileage before a significant competition.

Because her parents competed in various matches, as well as her brother, she has some really interesting experiences to share. Amongst them are:

With both of my parents swimming for Australia at such a high level, it provides me with even more support, as they can give advice from their own personal experience. I’m excited to be working with Coca-Cola’s “That’s Gold” campaign, as it’s about celebrating and enjoying the golden moments during the Olympics, both on and off the podium. I’m thrilled to have my brother and my dad on the team with me to share the whole Olympic experience with. Plus both my mum and sister will be there to watch. This is what will make these Olympics so memorable for me!

My mum, dad and uncle were all on the Aussie swim team and have been involved in swimming their whole lives. My dad and uncle both represented Australia in the Olympics, and mum swam in the Brisbane Commonwealth Games.

My brother David went to the London Olympics in 2012, so it will be nice to have him over there right next to me the whole trip to give me the support and advice when I need it. David and I making the Olympic team together is really an incredible feeling. It’s something we dreamt about since we were young, but the fact that we have both made it together is amazing and the fact that we will be there to experience it together and be there to support each other will make it all the more special.

Even though Emma McKeon does not have a specific training schedule, she follows a lot of workouts that are based on her sport. Thus here is a sample workout routine that she follows.

Emma McKeon

Take a look:


Part one:

  • 2x100m – consisting of 50m freestyle and 50m backstroke

Part two:

  • 4x50m
  • The first 25 meters are butterfly drills, which consist of two strokes on your left arm, two strokes on your right arm, and then two regular butterfly strokes.
  • The second 25 meters has completely swum by freestyle

Main Set

  • 2x100m freestyle with 10 seconds pause in between both
  • 4x50m consisting of 25m butterfly, 25m freestyle with 20 seconds pause in between
  • 3x100m of light choice
  • All the components of the main set should be repeated two more times, giving yourself a minute’s rest between each repetition

Warm Down

  • 2x100m consisting of kicking on your back on the way up and then freestyle on the way back

Emma McKeon Workout Tips and Tricks

The purpose of this section is to share tips and recommendations that will maximize fitness outcomes. A systematic routine should be adhered to, and in order to do so, certain activities must be conducted in a genuine way. Listed here are some of Emma McKeon’s tried and tested tips and methods:

Weight training enhances your overall strength.

Strengthening the body with weights is, unmistakably, the best way to do so. During this training style, your muscles are repeatedly labored and tiny micro-tears are formed in the muscle fibers. After a good workout, these tiny tears are responsible for that sensation of soreness. The muscles will become more substantial and your body will have accustomed to the resistance used during your previous weight training session after the muscle tissues recover. This means that your body now has stronger muscles and can handle that weight more efficiently.

Using weight training in association with a structured and practical training regimen can help you, as a swimmer, increase your overall strength and inclination. With the added strength, you can perform many other things better in your swimming, such as kicks, strokes, and turns more efficiently and more explosively. Having faster times and delivering new bests are all advantages of practice.

Emma McKeon

2. Weight training helps to reduce swimming injuries.

Weight lifting can actually cause you to be less likely to suffer an impairment while swimming, despite what you may think. When you uplift masses, your muscles are strengthened and your muscle mass stretches, giving your body the strength to cope with more resistance and to handle higher practice loads. Strengthening muscles will reduce your chances of injury since the muscles will be less receptive to tearing. Likewise, weight training is quite safe and shouldn’t cause any injuries as long as you’re capable. Proper lifting techniques include warming up properly, never lifting more weight than your body can handle, and learning proper lifting techniques. Afterward, we can discuss this further (we will discuss it again later).

3. Weight training increases explosive power in the pool.

Gaining extra explosive power from weightlifting is one of the best ways to develop that power. Power cleans, sled pushes, and deadlifts are just some of the great weight lifting workouts straight targeting the power and strength endeavor. In aggressive swimming, explosive power plays a very critical role; if you want better starts, turns, and faster strokes and kicks, then maximizing your explosive power will serve you hugely.

In order to blast off sections with a lot of force, you will need a good volume of explosive power. By gaining that extra mileage and impulse through the water in competition, you realize an immediate advantage over your competitors. A final thing to note is that all swimming strokes include explosive strength in some form or another. In this respect, breaststroke is an excellent example. In order to perform excellently, the small and fast snapback of the kick and the fast forward plunge require a great contract of strength and explosiveness.

Let’s consider the suits of breaststroke swimmers. Check out our breaststroke tech suit guide to find your perfect fit if you are a breaststroke swimmer looking for a new tech suit. If you’re really interested, we have articles for all the other strokes. If you’re interested, just use the search box on top.

4. Building muscle through swimming alone isn’t effective.

In enhancement to building some muscle aspect, swimming is an excellent method for developing aerobic competence and conditioning. Once your body conforms to the resistance of the water, there will be no excuse for it to gain extra muscle mass since the resistance levels are likely to remain uniform throughout your training sessions.

Weight training will prove very useful in these circumstances. The use of weight training is a simple and productive way to strengthen muscle and durability. After your body adapts and becomes customary to the resistance of weight training, you simply append more weight and this will proceed to enhance more energy and muscle. Our swimming technique will be improved as a result, which will enable us to make perpetual improvements in terms of our relevant strength level, making us active in the water.

5. Weight training is great for increasing your core strength.

It will be nearly impracticable for you to lift weights without using your core muscles’ contractions. You can successfully administer weight training workouts with the help of your abdominal muscles, which link your upper and lower bodies. The core will naturally get more powerful when you lift weights since it assists in supporting your body when you are performing many of the exercises. Certainly, there are other ‘internal strengthening methods’ which are more manageable. Sit-ups or other exercises that serve the core are often recommended.

It doesn’t mean, however, that weight lifting isn’t also advantageous for strengthening your core. As a customary rule, I still suggest you consolidate core workouts into your training memoranda since swimming demands a lot of abdominal strength. There is nothing better than knowing that lifting weights will give you extra-abdominal strength.

Emma McKeon

In the next section of this study, we will examine what Emma McKeon eats in order to remain as confident and energetic as she is now in the field. Actually, healthy bodies necessitate a balance of both diet and exercise and ultimately persistence in both. Now let’s proceed to the next section to get some practical advice.

Emma McKeon Diet Plan

In the same way, Emma McKeon does not have any set meal plan since she focuses on eating nourishing and healthy meals in her routine. Weet-Bix or two eggs on toast are regularly what she has for breakfast. In the lunch hour, sandwiches from salad or leftovers from dinner are normally on the menu. Even though I train in the late evening, a quick dinner is generally something easy to prepare, such as stir-fry, pasta, or steak and salad. Her daily snacks consisted of fruit or yogurt throughout the day, in addition to protein shakes after hard gym sessions or swim sessions in the pool.

Emma McKeon

A sample diet plan that she usually follows is as under:

  • Breakfast: Weet-Bix or 2 eggs on toast
  • Lunch: salad sandwich or sometimes some leftover dinner
  • Dinner: stir-fry, pasta, or a steak and salad
  • Snacks:  fruit/yogurt
  • Post-workout: protein shake

As McKeon has been successful in the pool over the past few years, she is also successful in the field of education. She earned a bachelor’s degree in health promotion and nutrition in 2019. Taking one or two courses each semester contributed to her degree.

“It’s just been good to have something else away from the pool, even though it hasn’t been much,” McKeon narrated to Swimming World Magazine. She attached, “It hasn’t been a huge workload or anything. It’s been quite easy to manage alongside swimming, but it’s just been good to have something else that I’m striving to complete.”

We are grateful that McKeon’s swimming career will continue beyond Tokyo 2020, but the health and nutrition world will have to wait for a concisely longer time. The fact that McKeon is a professional athlete with a nutrition degree means that she eats healthily… the majority of the time. Despite such, she does relish a good cheat meal from time to time. Her favorite food is ice cream and her preferred beverage is a caramel milkshake. On heavy training days, she typically eats Weet-Bix and honey, as well as peanut butter toast and coffee.

Getting her food delivered or having her cook prepare it for her is her preferred method of food preparation. I must confess that she is not much of a cook, primarily since she has an extremely busy agenda. The amount of time she has to cook is inadequate. Her meals are always full of vegetables and protein, but she chooses healthy options whenever practicable.

While she is training for her competitions massively, she does not completely exclude many foods from her diet. It isn’t that she cuts out any foods from my diet, it is mostly that she prefers picking healthy options anyway. Despite the fact that she appreciates an occasional treat such as ice cream, chocolate, or burgers and chips, she generally only relishes these foods if she has them infrequently. She also knows she needs foods that are going to fuel her throughout her busy practice and running schedule, so she favors foods that are high in energy and protein to ensure that she will recover adequately.

She has also gained a lot of experience from her career as she has grown with it. In the past, she would eat whatever she wanted even when training, and she would end up depleting her body and having no energy to train. Thus, she has determined what types of foods she requires to consume and how much she needs to absorb to fuel her body and how much she should limit the intake of things that aren’t going to fuel her.

Emma McKeon

Additionally, she cheats on her meals, wonderfully right after completing a challenge and her favorite thing to do is pick thick shakes, especially chocolate thick shakes! Being able to obtain a spot with all these preparations makes her glad for the Olympics 2016. Recently, she was asked about how they experienced the holiday period and she said, “I’m most excited about feeling the atmosphere of the stadium at the swimming when my team and I are competing! I can’t really imagine the intensity of the excitement that is going to fill those stadiums in Rio, but it will be incredible.”

There you have it, all the aspects of the diet plan Emma McKeon follows throughout her practice session. The diet of this woman might fluctuate based on her needs and requirements, but it stays approximately the same. Despite following particular macros and nutrition, her nutrition continues to be the same. When she is on a strict diet, she often takes a recess. She offers a few tips to help you stay on course with your diet in the subsequent section.

Emma McKeon Diet Tips

Emma McKeon provides some customary tips that one can follow, even if they are following a great diet such as hers. It would enable people to improve their fitness levels significantly. Although her tips are entirely basic, they would make a world of variation to people who consolidate them into their plans. Here is what you should read.

One of the biggest menaces to the ability of swimmers to perform well is fluid loss. The effects of a high-intensity training session, heated pools, hot temperatures, and high moisture levels can result in the loss of a great deal of fluid and sodium through sweating. The sensation of thirst does not take effect until a considerable amount of fluid has been lost, which is why so many swimmers estimate their fluid loss by how thirsty they are at the point. The good news is that dehydration can be restricted through a disciplined hydration regimen developed before, during, and after the preparation session.

Emma McKeon

A swimming workout that includes a lot of volumes has a high dependence on carbohydrates for energy. The glycogen stocked in swimmers’ bodies, the main source of energy obtained from eating carbohydrates, can be dramatically exhausted with just a few hours of training. Dysfunctional glycogen levels result in poor execution. It is possible to bypass an acute glycogen depletion through a disciplined fueling system that is followed before, during, and after a training session or tournament.

Although popular opinion holds that physical benefits of training are plausible only after training has ended, this is not true. A substantial improvement in muscle strength and endurance occurs in this period as damaged muscle fibers are restored. Actively promoting recovery through good nutritional habits will harvest exceptional benefits, while not addressing this vital process will be left with disastrous results.

Start The Training Session Fully Hydrated
Swimmers should absorb 14-20 ounces of water or sports drinks before undertaking a training session in order to maintain hydration levels. In addition to monitoring the color of their urine, swimmers can ascertain their own hydration level. Good hydration is indicated by the urine of a light color, while urine having an apple juice-like appearance shows poor hydration. The best way to dodge this is for swimmers to rehydrate periodically during their training. In addition to power gels, you may also devour carbohydrates at the same time to replenish glycogen levels. The majority of gels are produced to be absorbed every 20-45 minutes.

Start The Training Session Fully Fueled
Numerous swimmers arrive in the morning training without having food because they’ve dieted overnight. Their glycogen levels are low. Here are some alternatives that are high in carbohydrates and excellent to begin the day with:

• Toast, jam, and fruit juice
• Fruit smoothie with mango, banana, berries, and low-fat yogurt
• Meal replacement drinks
• High-carb bars, energy gels, or energy chews
• Cold or hot cereal with fruit, and low-fat or skim milk
• French toast or pancakes with maple or fruit syrup
• Breakfast burrito (scrambled eggs, salsa, and low-fat cheese in a whole wheat tortilla)
• Bagel or English muffin with jelly or peanut butter
• Small roll or sandwich made with banana and honey

Emma McKeon

Timing The Recovery Process
The rehabilitation of aching muscles will be accelerated by eating healthy protein and carbohydrate sources immediately following training. Swimmers can avail the benefit from the consumption of these nutrients as early as possible, as this will significantly shorten the healing period. You can greatly enhance your healing process by eating the following recovery snacks and meals:

Recovery Snack Options

• Rolls or bagels
• Peanut butter and jelly sandwiches
• Salted pretzels
• Fresh fruit
• Fruit smoothie
• Low-fat cheese and crackers
• Low-fat chocolate milk
• Protein bars
• High-carb bars, energy gels, and energy chews

Recovery Meal Options

• Eggs
• Milk
• Meat
• Fish
• Soy products
• Whole grains
• Nuts
• Fruit
• Vegetables
• Beans

Swim Meets

It is advocated that individuals eat a high-carb meal at least two hours before competing on race day. Slow-digesting high-fat foods such as bacon, sausage, cheese omelets, and fried potatoes are not approved for swimmers.

The prescribed amount of water or a sports drink to consume at least two hours before competing is 14-20 ounces. Additionally, swimmers should observe their urine color throughout the day to assure that they are getting sufficient water. Drinking water or sports drinks, eating fresh fruit, eating sandwiches, eating cereal, granola bars, snacking on high-carb bars, or consuming energy gels or chews can support maintaining the energy levels. Likewise, swimmers should ensure that healing starts as soon as the competition is concluded for the day by devouring additional protein to repair muscles, carbohydrates to refuel glycogen, and fluids for rehydration.

Additional Nutritional Tips

In order to become a proficient swimmer, you’ll require to have a well-balanced diet with a diversity of carbohydrates, proteins, and healthy fats.

  • Carbohydrates should be the chief locus of meals, but protein is also equally essential.
  • Vegetarians should absorb non-meat, including clouding protein shakes, tempeh, tofu, cottage cheese, lentils, and nuts.
  • Swimmers should swallow down a large glass of water after waking up every morning.
  • Swimming athletes should snack on low-fat microwaved popcorn sprinkled with parmesan cheese, trail mix without candy pieces, or a peanut butter sandwich on whole-grain bread throughout the day to maintain their energy levels.
  • Pistachios are an excellent nut option as they are lower in fat than other nuts.

Emma McKeon

There have been diverse posts at the top of this column about the diet advice Emma McKeon gives to her fans and which she follows to keep herself on top appearance. Aside from maintaining an excellent diet and training routine, she sometimes needs to fuel herself with something extra. A supplement comes into action in this scenario. Several supplements are practiced by her because her workout routine is intensive. It will be noted in the following segment.

Emma McKeon Nutrition and Supplements

The following section includes a list of additional supplements that Emma McKeon consumes as part of her workout routine. Knowing how intense her training schedule is, it is quite apparent that simple meals cannot satisfy her daily nutritional requirements. Following are some of the meals she consumes:

Impact Whey Protein

The best protein shake will ease your muscle recovery after an exhausting swim. By eating a plateful that has 21 grams of protein and 4.5 grams of BCAAs, you’re fixing up your muscles to rebound stronger. The variety of savors available ensures that someone’s sure to find something to suit their taste and mood. Do you want to make the most of your shake? Append instant oatmeal to resupply glycogen stores and boost energy levels after a workout.

High-Protein Bar

The first thing you need to do after swimming is to grab a snack bar that has awesome Nutritionals to help you recoup. With 30g of fast- and slow-releasing proteins, the High-Protein Bar boasts all the nutrients you need to build and sustain muscle. Moreover, it contains 23g of carbohydrates, which are necessary for replenishing those glycogen stores after a workout, so that you remain energized. Besides being rich in fiber and low in sugar, it is also low in sugar – what more could you want from a snack after swimming?

Multi-vitamin supplements for swimmers.

Whenever the temperature falls below a specific level, we are more inclined to getting sick or feeling unwell. Our time in the pool will be lessened because of this, and we will end up having less training and surely lower results when the time comes for the race. We encounter different reasons throughout the year – both natural ones, and our own personal reasons like busy periods at school or work, hard training blocks, and racing and competition months – so our immunity doesn’t always remain the same. There are times when it is higher and other times when it is lower.

Emma McKeon

The second step is to give our immune systems a boost with multi-vitamin supplements. This will help to keep us strong, healthy, and prevent us from getting sick or having to take time off to recover after our race.

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