US figure skating champion Nathan Chen shared his high-protein diet, from egg wraps to meaty pasta

• Nathan Chen is a US figure skater who just set a new world record at the Beijing Winter Olympics.
• Chen fuels his performance with a high-protein diet full of fruits and veggies.

American figure skater Nathan Chen broke a world record at the 2022 Winter Olympics in Beijing, and his performance is fueled by a diet focused on protein, fruits, and vegetables.

Chen, 22, performed a near-flawless routine scoring 113.97 on February 8.

To perform at his best, Chen trains hard — 4-5 hours a day — and eats a high-protein diet with plenty of snacks.

Breakfast is really important for Chen because he usually trains in the morning, he told the USADA. He makes sure he eats a balanced meal with protein, carbs, and vegetables.

According to Delish, an average day of eating for Chen could be:

• Breakfast: Smoothie, egg wrap, yogurt, and corn flakes
• Snacks: Yogurt, dark chocolate almonds, fruit, or Special K bars
• Lunch: Meat sandwich, yogurt, fruit
• Dinner: Rice, pasta, or bread with fish, red meat, or chicken, plus a vegetable and sometimes soup

"For me, it works best to eat a bigger meal hours before competition and then snack on things that are higher in carbs before I compete," Chen said, and he keeps snacks with him to keep his energy up throughout the day.

Chen eats lots of fruit for nutrients and hydration

Chen prefers to get all his nutrients in through food rather than taking supplements, he previously said, so eats lots of fruits and veggies like watermelon, spinach, oranges, and broccoli, as well as quinoa, eggs, tofu, and dark chocolate.

Fruit helps Chen stay hydrated too, he said.

"To stay healthy at home and on the road, hydration is my first step," Chen said. "I'm a big watermelon fan, and it's perfect for keeping me hydrated during training and keeps me from craving sweets."

Staying hydrated and energized is important for Chen's active lifestyle.

When preparing for a competition, he gets up at 7.30 a.m. and does three training sessions every day, he told Delish.

Chen complements his time on the ice with strength workouts in the gym and cycling.