Tatjana Schoenmaker Workout Routine and Diet Plan

South African swimmer Tatjana Schoenmaker was born on 9 July 1997. She specializes and competes in breaststroke events. She acquired the gold medal in the 200-meter breaststroke at the 2020 Olympic Games and set a new world record as well as the silver medal in the 100-meter breaststroke. It is her world record to swim 200 meters in the long course breaststroke.

Tatjana Schoenmaker

It will be reviewed in this article all that Tatjana Schoenmaker does throughout the day, from her training schedule to how she dispensed with herself mentally and physically while competing in the Olympics and other major competitions. Moreover, the article explains her diet plan and the nutrients and also the supplements that she takes.

Tatjana Schoenmaker Statistics

  • Birth Year:  1997 (age 24)
  • Birth Date: 9 July
  • Height: 178 cm (5 ft 10 in)
  • Weight: 63 kg (139 lb)

Tatjana Schoenmaker Awards and Achievements

Olympic Games
Gold medal – first place 2020 Tokyo 200 m breaststroke
Silver medal – second place 2020 Tokyo 100 m breaststroke
World Championships (LC)
Silver medal – second place 2019 Gwangju 200 m breaststroke
Commonwealth Games
Gold medal – first place 2018 Gold Coast 100 m breaststroke
Gold medal – first place 2018 Gold Coast 200 m breaststroke
Summer Universiade
Gold medal – first place 2019 Naples 100 m breaststroke
Gold medal – first place 2019 Naples 200 m breaststroke
Silver medal – second place 2017 Taipei 200 m breaststroke

Tatjana Schoenmaker

Tatjana Schoenmaker Workout Routine

At the beginning of her Under Armor career, Tatjana Schoenmaker felt special because she felt welcomed. The woman says“Very happy and extremely privileged with joining the Under Armour Team. It feels like a close-knit family. You aren’t just another number to them they make you feel special. Even more so during this time of uncertainty. #TheOnlyWayIsThrough.”

Tatjana Schoenmaker

In addition to that, she confronted a number of complications after the announcement of the lockdown. Despite this, she emerged quite well from the background. The situation is going well for her as long as she manages her positive attitude. In addition to being able to spend quality time with her family, Tatjana Schoenmaker also acknowledges the opportunity to do so since it rarely occurs with her intense training schedule. The workouts, however, are what have most affected many athletes, including Tatjana Schoenmaker herself. The remark was made by her“Yes, I do, I’m currently doing land-based training exercises. Normally we’d do land base training twice a week but due to the circumstances, I’m training four to five times a week. We can do stretch cord swimming for those who are fortunate enough to have a pool but it’s been cold in Gauteng so I haven’t been able to get into the pool just yet.”

Tatjana Schoenmaker

Her reaction to the postponement of the Olympics was that she could feel slightly relieved after the announcement.  That is a great relief because the wait had taken its toll on athletes, especially when we went into lockdown not knowing how we would train and stay fit during that time. In addition, she is also emotionally hurt because she has a childhood dream to attend the Olympics, but is still positive that it has only been postponed, and not dropped. Also, she will have more time to prepare for the race. The majority of her motivation is to give herself more time to train and prepare for her sport.  Having more time to prepare for the Games not just for her but for all the athletes is a huge positive going into the games. Her childhood dream will still come true which makes her very positive too.

In reality, however, she has been quite strong because she has believed in herself and in the people around her who support her.  As long as she stays mentally strong, knowing everyone is going through it together will help her. Additionally, having more time with my family was a positive consequence of the lockdown, as she mentioned beforehand.
Tatjana Schoenmaker

Also, she provides some awesome advice that anyone can follow and that she followed during the lockdown. The author suggests people stay away from stress eating, adopt a routine consistency is key, and don’t deprive themselves. In addition, even though her practice routine isn’t determined, these are some of the exercises that she preferably practices:

How to do a barbell military press

1. Hold the bar with your hands. Their width should be slightly greater than their shoulder width.

2. Straighten your back and lift the bar into your ‘clean position,’ e.g. raising the bar to neck level.

3. Keep your head still and straight when pressing the bar over your head, and ensure that your arms do not lockout at the top of the press.

4. Once you get back to the clean position, repeat the exercise.

5. Weights should never be lowered behind the neck.

How to do bicep curls

1.Put your hands outward and away from your body with your back straight.

2. Make sure the elbows are just outside the body.

3. It is imperative that you perform the curl without any movement of the body whatsoever.

4. Hold the bicep muscle at the top of the curl and squeeze it.

How to do a tricep cable press

1. Overhand grip is recommended.

2. Arms should be kept tight to the side of the body.

3. Bend the arms at the elbows only.

4. Completely extend and squeeze the triceps at the bottom of the press.

5. Return the arms to 90 degrees at the top.

How to do a gym ball crunch

1. Lay on top of the gym ball with your back towards the ceiling.

2. Maintain your stability by keeping your feet wide.

3. Take a lightweight dumbbell and hold it above your chest with both hands.

4. Lift your head and shoulders while keeping your core tight as you perform a crunch.

5. Start pressing the dumbbell up and behind your head as soon as you’re upright.

6. Slowly return to the starting position after squeezing hard at the top.

How to do hanging knee raises

1. Pull-ups should be done with the pull-up bar.

2. As you extend your knees upward, drive your chin toward your knees.

3. You should try to make sure that you round your back slightly as you drive up.

4. You should squeeze at the top of the movement while keeping your knees in place.

5. Upon reaching the start position, return back to it in a controlled manner.

6. Keep your body from swinging too much. The result is a force that creates momentum and undermines maximal muscle recruitment.

Tatjana Schoenmaker

How to do a barbell squat

1. The bar should be resting on your upper back two inches below the neck.

2. It is important to have shoulders-width between your feet.

3. Maintain a straight back and an upright posture at all times.

4. Sit on the floor with your thighs parallel to the floor and carefully squat down.

5. Strive to push up explosively while controlling your momentum through the heels.

6. Make sure the legs are not locked out at the top.

How to do wide grip lat pulldowns

1. Hold the bar with your palms facing out, slightly wider than shoulder-width.

2. As you begin each rep, your arms should be fully extended.

3. Make sure to pull slowly and keep your body still as you pull from your elbows down.

4. Put your hands on your hips and squeeze your shoulder blades together like you are trying to grasp a small ball between them.

5. Control the weight by pulling it to the top.

How to do dumbbell flyes

1. Make sure that your feet are firmly planted on the floor while lying on the bench.

2. The weight should be lifted directly overhead.

3. Reduce the weight to a point slightly below shoulder level by keeping your arms slightly bent.

4. As you return to the top, drive strongly.

5. Initially, squeeze the chest muscles as hard as you can but keep them tight all the way through.

The above information pertains to Tatjana Schoenmaker’s fitness routine, which had enterprising in nature. Her approach to staying steady during main competitions is also based upon a few tips. Next, we will look at how she managed to keep the pressure of being consistent off by simply following some tips and tricks when planning her workout routine. She proposes some tips in this article.

Tatjana Schoenmaker

Tatjana Schoenmaker Workout Tips and Tricks

Tatjana Schoenmaker proposes some tips and tricks to her fans and followers who are looking for a related career path like hers. In the article, she offers a few practical pointers for staying on course by following simple and easy-to-follow steps. Those tips are listed below:

Workout to feel less stressed and happier. 

Studies have shown that exercising reduces distress and improves mood. Research shows that the better you are physically fit, the better you are at coping with long-term pressure. A 50-minute moderately strenuous aerobic workout has been shown to significantly overcome anxiety levels. In addition, research in the British Journal of Sports Medicine shows that exercise allows individuals with gentle to moderate depression to cope better than drugs.

Tatjana Schoenmaker

Always warm-up and cool down.

By incorporating these exercises in your regime, you will increase your flexibility and versatility, therefore limiting injury. At the beginning of your workout, gradually inflate your heart rate for 5-10 minutes. After your workout, slowly lower your heart rate. Exercises that strengthen the main muscle groups, such as your legs, your back, and your core, should be done earlier to strength training.

Tatjana Schoenmaker

Lift as you mean it. 

As soon as you are prepared to do the maximum number of repetitions (normally 10-12) without feeling fatigued, add weights(usually 10-15 percent at a time). In case your body cannot manipulate the minimum number of reps recommended by the instructor(usually 8), reduce the weight in 10% additions until you can. It is always suitable to feel a little tough on your last one or two reps, but then it should be manageable.

Balance your body. 

You should exercise opposing muscle groups to keep injuries at a distance, build good posture, and secure you have enough strength for your desired activities. As part of your weekly routines, you might also do exercises for your hamstrings if you work your quadriceps, for example. You should use the identical method for training your biceps and triceps, chest and back, and lower back and abs.

Tatjana Schoenmaker

Take a day off between weight-lifting sessions. 

To ensure that your muscles have time to adapt to the pressure you place on them, give muscle groups 48 hours of rest amidst the training concourses. In order to keep your muscles from getting jaded, do not lift the same muscle twice in a series.

Do yoga for your health.

One study at the Cleveland Clinic Foundation in Ohio included 90 minutes of yoga three times a week for a month on people who had medical issues such as migraines, carpal tunnel syndrome, and neck strain. Their spirits were better, they had less pain, and they demanded fewer medications. It may be as powerful at relieving some types of lower-back pain as physical therapy, maintains Tatjana Schoenmaker.

This was an overview of the tips and tricks Tatjana Schoenmaker contributes to the fans. The next section of the course will converge on how she fuels her body. Despite her uncompromising regimens, she eats enough calories and macros to sustain her energy levels. Aside from this, she also follows some tips and tricks when it comes to her diet to stay in the best appearance of her life.

Tatjana Schoenmaker Diet Plan

Tatjana Schoenmaker has a great diet plan because she does not focus on having any particular diet. Being a  swimmer, she burns a lot of calories in her training period and needs all three kinds of macros- proteins carbs, and fats. She focuses a lot on having sufficient macros so that she could build strength and muscles. She doe not avoid any food groups and since she burns a lot of calories, she needs to eat quite frequently.

Tatjana Schoenmaker

Training diet? Egg and toast for breakfast. Veg, protein, and carbs for lunch and dinner. She manages to eat the same stuff because she is very well aware that it works for her.

Breakfast: Egg and toast

Lunch: Aby choice of Veg, protein, and carbs

Dinner: same as lunch

Snacks: Whey protein/ protein shakes/ fruits/ nuts

  • Carbohydrates: It will help you to improve your achievement and give you the energy that you require for practice.
  • Fats: As well as providing swimmers with energy, it is also a reservoir of oxygen. In order to train adequately, however, you will need to swim for about 20-30 minutes until enough fat banks to be beneficial.
  • Protein: Body cells are built through this method. In addition to helping you enhance muscle mass and burn fat, this supports repairing and maintaining those cells.
  • Vitamins: The outcome is a reduction of the growth of all body tissue over a period of time. It’s essential to realize that the body is unable to constitute the large majority of vitamins, so it needs to be furnished by food and drinks.
  • Minerals: They play an influential role in developing cells and controlling body functions. There are four minerals that are significant to human health: calcium, iodine, phosphorous, and iron.

What does she Eat Before Swimming?

Eating carb-rich foods before swimming, such as wholemeal pasta, brown rice, and sweet potatoes, will help you intensify your cardiovascular health. Picking foods like this can provide swimmers with colossal amounts of energy. As carbohydrates take some course to digest, they will keep you energized and support you swim longer.

Tatjana Schoenmaker

By providing you with all the nutrients your body needs, smoothies also serve in nourishing it. In addition, it does not add pressure to your digestive scheme. If you don’t want to seem bloated during your swim, it is best to eat/drink an hour before your session.

What does she Eat After Swimming?

In order to recover after swimming, you must eat after swimming, regardless of your weight-loss intentions. The truth is, swimming isn’t so hard. Although she always appears hungry after swimming

In the 20-30 minute period following swimming, the body requires to recuperate by consuming carbohydrates and proteins. Light meals such as bread and peanut butter, bananas, honey, and oats are practical options for health. There are many potentialities concerning the main course meal, such as steak, sweet potatoes, fish, and an egg.

Snacks Worth Munching On

Among the food alternatives that you can choose from are a protein bar, fruit, or even a bowl of yogurt. Dates, which comprise natural sugars, don’t only promote your energy but are also an exceptional pre-workout snack.

Drink Water While Swimming

While swimming may resemble to be counterintuitive, like any other sport, it also involves sweating, even when you’re in the water. You may experience lower energy levels and poorer enforcement if you’re dehydrated, so keep a water bottle nearby and drink it regularly during and after your training session. The same could be accomplished with an energy drink.

Tatjana Schoenmaker

Tatjana Schoenmaker’s diet plan is quite an immeasurable one when it comes to providing her with all of the nutrients she requires, but here are some supplements she takes to support her through her tough workouts. We will discuss supplements in the next segment, including which ones she practices and for what purpose.

Tatjana Schoenmaker Nutrition and Supplements

Despite the fact that Tatjana Schoenmaker fancies taking supplements, she tries to get her nutritional intake from the meals that she consumes. Although she practices intensely, this is not always achievable because of her workout schedule. Below are some of the vitamins and minerals that she takes as well as a few supplements. Here’s what you need to identify:

Supplements To Have Before Swimming

Instant Oats

Swimming consumes a lot of energy, so you require plenty of fuel onboard before you get commenced. Current research found that swimmers needed carbohydrates…in large quantities. Research administered with 12 highly trained male swimmers even observed that some suffered chronic muscular fatigue because of not having sufficient carbohydrates to match the energy demands of heavy training.

Packing oats into your diet has never been more natural with our Instant Oats, a delicious, hassle-free solution – they have 62g of carbohydrates per serving. We prepare milled Scottish oats in an ultra-fine powder before adding them to shakes and smoothies. This is oats milled into a powder and can be combined with water or milk for porridge.

The usefulness of Instant Oats makes them the perfect breakfast for before swimming. Furthermore, they are low in sugar, high in fiber, and have 11g of protein per serving, which helps secure muscle mass and strength are maintained – just what you necessitate when you attempt to make the butterfly stroke.

Tatjana Schoenmaker

Pure Caffeine Tablets

There’s no enigma that caffeine is an effective pre-workout constituent that delays weakness, allowing athletes to train with enhanced stamina and strength. The British Journal of Nutrition reported that training sprint swimmers with caffeine before a 50m swim and 45-second power test resulted in them being significantly more lasting and having more exceptional peak power than training swimmers with decaf.


As another supplement that has been conferred to increase physical performance, creatine is an effective supplement that supplies muscles with energy in the form of ATP, which is used quickly during training. In other words, creatine is a chemical compound that supplies the muscles with energy in the form of ATP. You’ll have more energy and more power with more creatine in your arrangement!

The sport of swimming demands a lot of power – you have to push your body against the water to move forward, and you can consider the resistance of the water pushing you back. The greatest privileges for sprinters come from creatine since it fuels anaerobic exercise. Swimmers who are distance swimmers or do a lot of aerobic swimming may not benefit from this.

The results of a study with 18 male and female junior competitive swimmers showed that those who were given creatine over the course of nine days of training were significantly more active, and their 100m sprint times were significantly shorter, than those who were given a placebo.

Best Supplements For During Your Swim

Maltodextrin Powder

Are you looking for something to boost your spirits in the morning? Maltodextrin is a quick and easy way to give your muscles (and brain) the carbs they necessitate to get roused. These quick digesting carbs will revive your engine when you need some power.

This stock is loaded with 50g of carbohydrates that also replenish glycogen stores, guaranteeing that you are able to handle the challenge of another swim toward the finish line. Making sure your body gets the carbs it needs is as easy as making this vegan, gluten-free prescription.

Tatjana Schoenmaker

Electrolyte Powder

A lot of people are unaware of how significant hydration is to swimming, as well as any other physical pursuit. In addition to replenishing the electrolytes you lose through sweat, Electrofuel also compensates for water.

This food contains sodium, potassium, and magnesium, which are indispensable to the body in providing electrical energy needed for nerve reactions and muscle function, among many other important functions. The coconut water also provides additional minerals while restoring your batteries with 45g of carbohydrates per serving. You can either pour a scoop into your water bottle or drink it straight from the bottle.

Supplements To Have After Swimming

Oat and Whey Bar

However much the vending machine in the gathering allures your attention, your body needs something a little more extraordinary than a packet of chips. Bring one of these bargain-winning snacks along with your kit, and you’ll have a snack in your hands before you even leave the changing rooms. Oat and Whey bars are comprised of oats, milk protein, and whey protein concentrate; each bar contains 22g of protein, 39g of easy-to-digest carbohydrates, and are an excellent way to replenish calories and expedite up muscle recovery after a workout.

Tatjana Schoenmaker

Extreme Recovery Blend

The studies submit that supplements which include carbohydrates and protein are most effective at refurbishing muscle glycogen after exercise, which is exactly what this powerful combination does. The Extreme Recovery Blend provides 26g of protein per 100g, helping to promote growth and maintenance of muscle mass, along with 42g of carbohydrates from glassy maize starch and maltodextrin, ideal for enhancing muscle recovery. Furthermore, it contains creatine, as well as key vitamins and minerals correlated to muscle protein synthesis, providing additional benefits for your recovery. After swimming, this shake is excellent.

Tatjana Schoenmaker

Daily Vitamins

As a consequence, making sure you take your vitamins routinely is very important for your swimming performance, as they keep you fit and healthy enough to revert to the pool. Further, both vitamin C and E serve as antioxidants, which means that they can help diminish the effects of skeletal muscle impairment and inflammation after vigorous exercise. Researchers in Sports Medicine have tested the capacity of antioxidant vitamins in countering exercise-induced muscle loss and gathered that supplements like these could be beneficial to people performing heavy workouts on a regular basis.

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