Jade Carey Workout Routine and Diet Plan

During the 2020 Summer Olympics in Tokyo, Jade Ashtyn Carey who was born on May 27, 2000, represented the United States as an artistic gymnast. Currently, she is the Olympic floor exercises women champion for 2020. In the vault, she has been the silver medalist at both the 2017 and 2019 World Championships, the Pan-American champion in 2018, and the national champion in 2017. Among her accomplishments on the floor, she has accomplished a silver medal in the 2017 Worlds and a Pan American title in 2018. She was a member of the national teams that were gold medalists at the 2019 World Championships and the 2018 Pan American Championships and has been a member of the national team for the United States five times (2017-present).

jade carey

Providing you with a wholesome article about Jade Carey’s fitness routine is our way of showing how much harder it is to be where she is. We will discuss the workout routine that the legend follows here. Yet there’s more! Detailed information will also be presented about the diet plan of the player. 

Jade Carey Statistics

  • Birth Year: 2000 (age 21)
  • Birth Date: May 27
  • Height: 5 ft 2 in (157 cm)
  • Weight: 54 kg (147 lbs)
  • Chest: 32 inches
  • Waist: 28 Inches
  • Hips: 32 Inches
  • Body Measurements: 32-28-32
  • Shoe Size: US 8

Jade Carey Awards and Achievements

Olympic Games
Gold medal – first place 2020 Tokyo Floor exercise
World Championships
Gold medal – first place 2019 Stuttgart Team
Silver medal – second place 2017 Montreal Vault
Silver medal – second place 2017 Montreal Floor Exercise
Silver medal – second place 2019 Stuttgart Vault
Pan American Championships
Gold medal – first place 2018 Lima Team
Gold medal – first place 2018 Lima Vault
Gold medal – first place 2018 Lima Floor Exercise
FIG World Cup
Event 1st 2nd 3rd
Apparatus World Cup 6 1 0

jade carey

In the next section, we would focus on what Jade Carey does in her daily workout routine to be fit as a fiddle. Thus we would explore the kinds and frequency of each workout which is done by her. Read ahead.

Jade Carey Workout Routine

Her father, Brian, is also a gymnast, and they are a father-daughter duo. Her parents owned a gym when Carey was growing up, so she was surrounded by the sport from an early age. Jade Carey’s mother spoke on the “Today Show” earlier this month about Jade’s youthful passion for gymnastics. “I believe she was about four years old; her dad and I were watching TV, and all of a sudden, oops, there goes a cartwheel,” she explained. “We looked at each other, and I said, ‘Did you teach her that?’ and he said, ‘No, did you?’ and I said ‘no,’ and so I think we kind of knew at that point.

As an individual, elite gymnast Jade Carey qualifies for the Tokyo Olympics – when we talked to her last fall, she expressed excitement but was always committed to competing at the Olympic trials, where spots on Team USA’s four-person squad will be up for grabs. She is preparing for the 2021 US Gymnastics Championships, and she recently debuted a brand new skill: a triple-twist double back layout (or triple-double layout).

jade carey

In preparation for the Games, 24-year-old Carey is perfecting her routines and improving her skills especially on the bars and beam. Approximately 25 different exercises are performed on an ab circuit by Carey and her teammates at least once a week at gymnastics practice. The moves are core-focused and done lying on the ground.

“It’s pretty quick, but it’s still pretty hard and a good workout,” she told POPSUGAR. There are six exercises in this list that are bodyweight exercises but will make your heart race (trust me, because I’ve done all of them). It is critical for proper form during swings on bars and some tumbling passes to maintain a basic hollow position during most of the moves.

During an interview with PopSugar, Carey mentioned the intense ab routine she used to prepare for the Olympics. The gymnast said that while it was quick, it was still a challenging workout. You won’t be able to complete all of these exercises in one workout; just try one after another. Point your toes to earn extra points!

Hollow Hold

For the upcoming exercises, this shape will be crucial to most of them.

  • With your arms extended overhead and your legs straight, lie on your back.
  • Push your lower back up against the floor, and draw your belly button up towards your spine.
  • By slowly lifting your shoulders, arms, and legs, you will lift your body from the floor. Maintain a low hand and heel position while pressing your lower back firmly into the floor. Make sure your abs and glutes are tight. Straight legs aren’t necessary if bending your knees is challenging.
  • Each rep should last between five and thirty seconds.

Hollow Body Rock

  • With your arms extended overhead and your legs straight, lie on your back.
  • Push your lower back up against the floor, and draw your belly button up towards your spine.
  • Raise your shoulders, arms, and legs off the ground by inhaling. As low as possible, press your lower back into the ground while keeping your hands and heels on the ground. You should maintain tight abs and glutes.
  • You can also rock backward, keeping your belly button pulled into your spine and your arms extended. Plunge forward with your core, allowing your arms and chest to gradually become higher than your legs and feet; then, rock backward.
  • Throughout the whole rock, you should keep the hollow position. These can be modified by keeping your arms close to your thighs.
  • One repetition equals one complete backward and forward movement.
  • For most people, Carey recommends doing twenty to thirty repetitions.


  • Your arms should be overhead, and your legs should be extended while lying face up.
  • Keep your abs engaged by pressing your lower back into the floor and pulling your belly button into your spine.
  • Your legs should be straight when you lift them. You must keep your back flat on the mat during this exercise. Using both arms and your upper body, lift yourself off of the mat as you simultaneously reach for your feet.
  • Lower your arms and legs toward the floor to complete one rep. The more you bring your upper back off of the ground during the “V” part of the exercise and the lower you bring your arms and legs with each rep, the harder the move will be.
  • Performing 25 to 30 repetitions is recommended by Carey.

jade carey

Single-Leg V-Up

  • Your arms should be overhead, and your legs should be extended while lying face up.
  • Keep your abs engaged by pressing your lower back into the floor and pulling your belly button into your spine.
  • Put your hands and feet a few inches off the floor in a hollow position.
  • You should reach your right leg with your arms. If you wish to return to that starting hollow position, lower your arms and legs toward the floor (don’t go all the way down to the ground). After that, reach your arms towards your left leg before going back into the hollow position.
  • In Carey’s recommendation, 25 to 30 reps should be performed.

Straddle V-Up

  • Face up on the floor, with your arms raised above your head and your legs extended.
  • Engage your abs by pulling your belly button into your spine and pressing your lower back into the floor.
  • Raising your hands and feet off of the floor, create a hollow position by lifting them up.
  • As you split your legs into a straddle position, reach your arms forward toward your legs as you simultaneously do the V-up. Legs are a great way to reach.
  • To complete one repetition, lower your arms and legs toward the ground and then raise them again into a hollow position.
  • In Carey’s recommendation, 25 to 30 reps should be performed.

Arch Up

As with the arch up, or the Superman, you will be working your posterior core muscles.

  • Your arms and legs should be extended when you are lying face down on your stomach. Maintain a neutral position for your neck.
  • As you hold your arms and legs straight (but not locked) and torso stationery, simultaneously lift your arms and legs toward the ceiling, elongating an elongated “U” shaped with your body: your back arched, your arms and legs lifted several inches.
  • Complete one repetition by holding for two seconds and lowering back down.
  • In Carey’s recommendation, 25 to 30 reps should be performed.

This is just part of what Jade Carey does in her fitness routine. She also focuses on other aspects of her workout which are strength, flexibility, and balance. She does a variety of workouts because her needs are varied. She would also go and weight train to maintain her muscle mass. She does not have a specific routine for workouts but the exercises we saw above were more or less a part of her everyday workout routine. A gymnast sure does need an extra stable core to be able to balance themselves. 

jade carey

Jade Carey shares quite a few tips and recommendations with people seeing to get into an exercise routine like herself over in the next section. Throughout this article, she offers clues and suggestions on how to improve physique and strength. Our next section will provide detailed information on what Jade Carey eats throughout the day to stay as consistent and strong as she is now. A healthy body is clearly a result of both workouts and diet, and therefore it must be maintained consistently. Now that you know a few excellent tips, go forward and read the next section.

Jade Carey Diet Plan

According to USA Gymnastics, gymnasts should consume a diet of high carbohydrates and low fat, which comprises a moderate amount of protein. For most gymnasts, 2,000 calories are the minimum measure they should consume every day. As for why this figure appears low in comparison to other Olympic sports, it may be because gymnastics is an appreciative sport where calories are burned much slower than an endurance sport like swimming. According to Harvard Health Publishing, one can burn more than 120 calories per 30 minutes of gymnastics, depending on their weight. Sport like running, however, burns between 240 and 671 calories per hour, depending on your weight and the speed you run at. Study results from the Journal of the International Society of Sports Nutrition describe aesthetic sports as those that require both technical talent and artistry in addition to well-developed physical abilities(power, speed, endurance, flexibility). A low body fat content, as well as a low body weight, are normal characteristics of elite athletes in such sports. When comparing athletes in different sports, gymnasts can often be supposed to follow stricter nutrition. There are, however, different dietary requirements for various sorts of gymnastics.
jade carey
When power acrobatics is practiced, increasing muscle mass, speed, power, and endurance are significant priorities and can demand more calories than other sports. A rhythmic gymnastics routine accentuates aesthetics, flexibility, and agility. Generally, these gymnasts focus on keeping their bodies small, and they eat small meals throughout the day. The balance and acrobatics needed for women’s gymnastics, aerobics, and acrobatics typically fall in the middle. According to USA Gymnastics, eating disorders can be common in gymnastics, along with bone density loss and missed or delayed periods because of such dietary restrictions. A notable number of Olympic gymnasts begin training very young. It is often said that elite gymnasts are shorter and smaller than their companions as a result of this delayed growth and development. The training required for puberty delays it in many cases owing to the limited calories and physicality needed for the process. It is easy to realize how they would consume an unbelievable amount of energy, while we eat very few calories.
 Jade Carey says that Olympic gymnasts eat snacks and keep themselves hydrated to keep their energy levels up. The best way to keep fueled throughout the day is to eat constantly, according to Jade Carey. It is not uncommon for athletes to eat high-protein snacks to support themselves during long training sessions. Jade Carey, two-time Olympic gold medalist, outlined in an interview the foods that she eats during training days:
  • Breakfast: Oatmeal and banana, and tea
  • Lunch: Chicken breast, grilled asparagus with balsamic vinegar, and dark chocolate-covered almonds
  • Dinner: Grilled salmon, sauteed garlic green beans, and pasta
  • Dessert: Homemade gingerbread

Olympians consume an extensive range of foods depending on the events in which they fight. It is also noteworthy to keep in mind their age and size.

jade carey

The Olympic sport of gymnastics is considered one of the most difficult sports on earth. The most important thing for sports players to do is to eat less so that they can keep in shape, even though they burn a lot of calories. Generally, gymnasts consume about 2,000 calories per day for women and about 2,400 calories per day for men according to the U.S. Dietary Guidelines for Americans. Ideally, the food should include little fat, much fiber, and a lot of carbohydrates.

  • Fruits and veggies
  • Cereal
  • Milk
  • Rice dish
  • Yogurt
  • Lean meat
  • Fish
  • A lot of fluid

​Foods to Avoid

It is imperative to make sure the body is properly fuelled before and during a meet to avoid subverting performance. Olympian gymnasts must encounter limitations in their sport in order to maximize their power and strength.

  • Processed foods such as canned goods
  • Sugary drinks
  • Liquor or beer
  • Sweets
  • Salty snacks etc.

Unfortunately, there are still many athletes with eating complications as a result of weight and dietary restrictions. It is a good thing that there are ways to overcome munching disorder.

jade carey

Those are all the nutritional guidelines that Jade Carey follows during her training sessions. Though her diet might change a little according to her requirements and preferences, it remains more or less the same. In terms of nutrition and macros, she maintains the same regimen. A diet that is too severe often causes her to take a break. She shares some precious tips about how to stick to a healthy diet in the following section.

Jade Carey Diet Tips

The following section is dedicated to some general tips that one can follow while adopting a healthy diet like Jade Carey’s. These would allow people to intensify their fitness routines significantly. While she provides a number of manageable tips, they would make a huge difference to the people who would combine them in their plans. You can see ahead now.

Eat less but frequently.
If you are hungry every three to four hours, instead of eating a lot all at once, try eating small meals. Consuming regular meals every day keeps eating abnormalities at bay and enhances immunity.
Hydrate often.
In order to keep going, the body needs fluid. You should make sure your water is safe and non-contaminated.

Fill in the gaps with vitamins.
If you cannot get enough nutrients from meals alone, vitamins and supplements may make up for it. Almost all elite athletes acknowledge them as a viable option whenever they cannot get sufficient nutrients from food.

​Don’t skip breakfast.

Breakfast is the most significant meal of the day, as you will have a lot going on throughout the day. You can make a powerful breakfast if you plan your meals in advance.

jade carey

It all had to do with the diet advice Jade Carey gives to her fans. She follows them herself to remain in shape. Along with following a great diet plan and working out, sometimes she requires fueling herself with something more further as well. It is at that point that supplements can be used. She follows a rather strict workout regime, so here is a list of supplements that she uses. In the following section, we will catch them.

Jade Carey Nutrition and Supplements

Our next section will give the detail of the additional supplements that Jade Carey uses to maintain her fitness routine. It is becoming increasingly apparent that simple meals are not sufficient to satisfy her daily nutritional requirements after discovering what an intense training day she has. The following is a listing of supplements she generally takes:


Healthline notifies us that creatine is a substance your muscles produce naturally while issuing high levels of exercise and giving you energy. Weightlifters and gym rats love it, but Olympic athletes also use it for its ability to improve recovery between episodes of explosive performance and to build muscles. According to Dr. Israetel, the supplement helps build muscle and can assist in recovery after strenuous training.

jade carey


Basically, electrolytes are negatively and positively charged ions that play a significant role in your body – they help control nerve impulses and coordinate bodily fluids, such as sweat. Electrolyte supplements, in combination with added fluids, can greatly intensify hydration, and therefore, performance during prolonged training concourses, explains Dr. Israetel. According to him, in most cases, hard training, with a long duration, is necessary to obtain the full benefit of electrolyte supplements. Despite the fact that the average gym-goer may not require electrolyte supplements, they can be beneficial to Olympic athletes looking to boost their performance.

Whey protein

A successful sports supplement made from cheese byproduct, whey protein is an amino acid-rich supplement that comprises nine fundamental amino acids as well as protein. It is generally known by doctors that whey protein helps counteract muscle loss during workouts by delivering fast-digesting proteins to muscles, and it stimulates repair muscles after workouts.

While maintaining muscle mass is extremely important for world-class athletes, whey protein may also offer additional benefits to the general public. Study outcomes provided by HealthLine suggest whey protein can benefit your overall health in a number of ways, including blood sugar regulation, regulating blood pressure, and checking HIV.

Fish oil

A group of polyunsaturated fatty acids known as Omega-3 fatty acids is important for numerous functions in the body and can be acquired from fish, shellfish, and vegetable oils, according to the National Center For Complementary and Integrative Health (NCCIH). Several studies have explicated that these fatty fish oil supplements may promote overall health, support muscle repair, and may even promote brain function – particularly for Olympic athletes who follow a low-fat diet. The majority of people would benefit from taking fish oil or Omega-3 supplements, he speaks.

jade carey

You likely won’t be able to solve your health problems with supplements alone, but supplementation can be a crucial part of improving your physical fitness (and making up for potential insufficiencies). Even if you don’t require as many supplements as an Olympic athlete who is profoundly trained, knowing what supplements you need for your activity level may give you that extra boost you require.

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