Sydney McLaughlin Workout Routine and Diet Plan

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She competed for the University of Kentucky before turning pro. Sydney Michelle McLaughlin (born August 7, 1999) is an American hurdler and sprinter. Currently, she holds the world record in the 400-meter hurdles after running 51.90 seconds at the United States Olympic Trials on June 27, 2021. Her time was the only woman's time in this event under 52 seconds.

Sydney McLaughlin

During the 2019 World Championships, she won a silver medal in the 400-meter hurdles event. As a member of the 2016 U.S. Olympic squad, she placed third in the 400m hurdles. The 19-year-old athlete qualified for the 2016 Summer Olympics by placing first at the Olympic Trials. In 2015–16 and 2016–17, McLaughlin took home the Gatorade National Girls Athlete of the Year trophy. She holds a variety of age-group world records.This article will speak all about Sydney Michelle McLaughlin and how she kept a perfect score until the Olympics in 2021. Here we will cover everything Sydney McLaughlin did, like her workout regimen, her diet plan, and the kinds of supplements she used. In addition to that, we will examine other aspects of her life. Here's what's coming up.

Sydney McLaughlin Statistics

  • Birth Year: 1999 (age 21)
  • Birth Date: August 7
  • Height: 5 ft 9 in (175 cm)
  • Weight: 132 lb (60 kg)

Sydney McLaughlin Awards and Achievements

Personal best(s)

  • 400 m hurdles: 51.90 (2021, WR)
  • 400 m: 50.07 (2018)
  • Indoor 400 m: 50.36 (2018, AU20R)
  • 200 m: 22.39 (2018)
  • Indoor 200 m: 22.68 (2018)

World Championships

Gold medal – first place

2019 Doha4×400 m relay

Silver medal – second place

2019 Doha400 m hurdlesWorld Youth Championships

Gold medal – first place

2015 Cali400 m hurdles

Sydney McLaughlin

Olympic Experience

  • Two-time Olympian (2016, 2021)
  • Olympic Games Tokyo 2021
  • Olympic Games Rio 2016, 17th (400-meter hurdles)

Sydney McLaughlin Workout Routine

It doesn't matter whether there are races or not, an injury can put a halt on any training. For this reason, strength training and mobility exercises are a crucial part of every runner's routine.Sydney McLaughlin, 21, knows how critical it is to do these workouts regularly to get the best results. As a 16-year-old, McLaughlin set a junior world record in the 400-meter hurdles at the 2016 U.S. Olympic Games. Athletes take part in the Olympic Trials. As a result, she was ranked 17th in the race at the 2016 Olympic Games in Rio.

Sydney McLaughlin

At the 2019 IAAF World Athletics Championships, she also won silver at the 400-meter hurdles and gold at the 4x400-meter relay. As part of his preparation for the Tokyo Olympics in 2021, McLaughlin has been doing strength-training exercises, such as those shown in the video above. Even though you may think that dumbbells or kettlebells are necessary to build muscles, that's not necessarily the case. With your body weight at your disposal, you can get a challenging workout that will help you get into shape and make running easier.McLaughlin demonstrates several exercises in the description below.

  • Warm Up with easy running, biking, or jumping rope for 10 minutes.
  • Static Stretching:
  • Quad Stretch
  • Hamstring Stretch
  • Triceps Stretch
  • Lower-Body Circuit (mini band optional):
  • Squat
  • Lateral Squat Walk
  • Single-Leg Romanian Deadlift
  • Single-Leg Balance
  • Core Circuit:
  • In-and-Out
  • Jackknife Crunch
  • Forearm Plank Hip Dip
  • Russian Twist
  • Upper-Body Circuit:
  • Push-Up
  • Triceps Dip

In summary, it takes about a half-hour to complete this workout - perfect for your cross-training day. You can also do this workout anywhere at home that has a little space, there is no need to use the gym."I think this year for me is more just getting adjusted to being a professional and getting adjusted to the lifestyle," Sydney told POPSUGAR. Pro football is different from college football, she said, since players have to travel more and spend more time on the road. Since an individual does not have to attend classes, training can last longer. When Sydney isn't doing her five days of training per week, which typically includes two track days and two lifting sessions focused on hips and lower body, she can be found doing home workouts. She continues to explain, "When I feel like I'm not getting enough work at practice, I'll go to the gym downstairs and either get on the bike or lift some weights or do some core exercises."Sydney usually varies her core session from session to session, but her oblique workouts are some of the same each time. At least 10 minutes' worth of work will be done with a timer. She noted, "My ab routine is something that I focus on as part of my training because a strong foundation helps my endurance and speed and helps prevent injuries." You can use these core crushers as part of your own workout regimen; they aren't workouts. The moves below are certainly doable by you even if you're not a hurdler!

Sydney McLaughlin

On asking if she feels that the female athletes have spoken out in the past about how becoming strong for their sport has made them bulkier than what society deems as beautiful. Sydney McLaughlin feels that she has not to compromise. In her words, anything

I don’t care. Track athletes, people are always like, “You know if you’re going to wear the two-piece, you have to have abs.” I don’t have abs, but I don’t think any of that matters when you’re running a race, as long as you’re doing what you have to do. And the same thing for looks. People take how they look very seriously when it comes to sports. But at the end of the day, if you’re not crossing the line with a certain time, I don’t think those things really matter.

She says that she is fine with having a lean physique. In her words, " I’m very skinny. People associate track girls with having big butts because we are very strong and we have very strong hamstrings and strong legs. People always talk about how my butt is small. And I’m OK with that. I’m in the minority and I’m fine with that."She also says that there are very leading misconceptions around the female body when it comes to sports. She explains this fact by saying, "That we are not as strong as boys. And I’m not talking physical, I’m talking mental. I think girls have a lot more to go through because we have a lot more to take care of. We are very mentally strong, and I think sometimes people take that for granted and don’t appreciate that."

Sydney McLaughlin

Clearly, working out for the Olympics is quite tough as would like to believe. She explains her whole dating by saying, "Wake up at 10, train in the afternoon, hang out with my friends, and do it again. I don’t lift very much. Just mainly running." In women's events, Sydney McLaughlin also speaks about the concern regarding the kind of clothes and fashion that is to be accepted. She says, "In track and field, if you’re going to be stylish, it has to be [with] your face or if you wear a bow. We all wear the same uniforms. We don’t get to change it up at all. Or your spikes you can do… I always do have a twist in my hair. Always. It’s superstitious."I covered what the Sydney McLaughlin workout routine is and how she follows it. Even though she does not have a set workout routine, Sydney McLaughlin makes sure to smash her workouts so she can perform better than before. It's her own self that's competing with her. The workout routine that Sydney McLaughlin follows also has some tips to help you get the most out of it.

Sydney McLaughlin Workout Tips and Tricks

The workout strategy Sydney follows ensures she performs her workouts to the maximum effect. For that, she follows some amazing workout tips and tricks which make her perform well every time. Her 21-year-old perspective offers some valuable tips for recalibration and still making the most of challenging circumstances. Here are the details.

Sydney McLaughlin

Ensure your goals are realistic.

The pandemic hasn't allowed McLaughlin to compete against other athletes, but she keeps her primary goal of improving herself. Maintaining her fitness was made possible through FaceTime and creative workouts at home.“My goal every year is to get better, and that is still the case. When racing fully comes back, I will be ready and excited to get back out there,” McLaughlin says. Gradually, as in-person workouts and practices have resumed, McLaughlin has started practicing every day, after taking a little time off. “Right now, we are just starting back workouts,” she says. “I used this year to get much stronger physically and mentally gearing up for this coming Olympic year.”

Remain flexible, but focused.

The unpredictable nature of 2020 can be related to all of us. When some of McLaughlin's most important races had to be delayed, she could have gotten rattled, but instead, she remained flexible leading up to the race while focusing on the bigger picture. As well as controlling what she can, she has also restricted herself to what she can.“It has been important to remain focused and adjust when needed to keep me, my family, and others safe while still training,” McLaughlin says. But her motivation hasn’t waned. “As an athlete and person, I am always striving to grow and improve,” she says. “With all that’s happening in the world, it’s helped me keep a healthy perspective, but haven’t lost my focus.”

Surround yourself with support.

Formerly of Dunellen, New Jersey, McLaughlin relocated to Los Angeles two years ago. Including her two brothers who now live a few blocks away, McLaughlin's family has gradually followed her out west.“I have a very close support system, and I am lucky that my brothers live nearby,” McLaughlin says. “So that has been really great to rely on them to make times feel as ‘normal’ as they can.” As we’ve been forced to draw our chosen friends and family members into our bubbles, certainly our circles have become temporarily smaller. It is those closest to McLaughlin she is grateful for. She has been in great company on the track with her brother Taylor, who placed second in the 400m hurdles at the 2016 world championships for under-20s. “Luckily my brother is also an elite athlete, so we have been able to continue to train together where it makes sense,” McLaughlin says.

Sydney McLaughlin

Stay connected as much as possible.She still made her big day special, even though her 21st birthday would have been celebrated in Tokyo this summer. To make sure that she had time for herself, she took some time away. “I got away and was able to spend some time safely with some friends and family.” McLaughlin has positioned herself as a tech-savvy user who utilizes technology to stay in touch with those people who aren't able to see her in person, regardless of whether it's social or physical distance. “I’ve made sure to keep in touch…as often as possible whether it be over social media or FaceTime,” she says, “it’s important to have your community and tribe during times like these.”The running community at large has also lent a hand to McLaughlin. “Hopefully I can inspire others to persevere and not rest on past accomplishments but reclaim the future,” McLaughlin says.

Getting busy is essential.

As part of the pandemic, McLaughlin was able to pursue interests that she might not have been able to pursue normally. One of her lifelong ambitions became a reality when she started her own YouTube channel. The videos she posts for her 13,000 subscribers are entertaining and goofy. McLaughlin has nearly 500,000 followers on Instagram in addition to his YouTube channel. She frequently sees Laylay, her Goldendoodle, and she has been a good companion during quarantine.A week after turning one, McLaughlin says he has been keeping busy with his puppy. In addition to her track star status, the track star also showed off her style for New Balance's campaign to promote a new collection collaboration with STAUD. Her passion for fashion allowed her to pursue it.“I always practice and race in high-performance wear that feels classic, but reflects my personality, so this collection is the perfect combination for me,” she says. “I love that the clothes can be worn on and off the track.”That was all but the workout tips and tricks that Sydney follows in her daily routine to amp up her workout routine. Besides just having a great workout streak, she also follows quite a nice diet plan because she believes that it is the cause for good health along with a stringent workout routine. Read all about it in the next section.

Sydney McLaughlin

Sydney McLaughlin Diet Plan

Although Sydney is quite a great player at where she is now, the only struggle is with her diet plan which she admits has improved significantly when she first started. Although there is a bit of a tiny problem. She says, "My parents tell me to eat healthily but I don’t. I’m the most unhealthy eater there is. I’ll be eating junk food the night before a race, after a race. Of course, there are times that I need to change that. Before my Rio races, I’ll probably be eating salads [laughs], but I love candy so I’m never going to change that."

Sydney McLaughlin

Maintaining an appropriate diet is vital to success as a track and field runner. When you are competing, you should develop a strategy that will ensure your energy and nutrition levels are maximized. Track and field runners should follow a simple diet plan. Managing your diet can get complicated; however, there are a couple of things you need to know. No matter what your level of activity, your diet should be balanced with carbohydrates for fuel, protein for muscle repair, and fats for prolonged energy and other vital bodily functions. When it comes to carbs, clean sources are best for performance. The chances are that you should avoid anything that cannot be grown or picked.


Make sure to eat a nutritious breakfast each morning to kick-start your metabolism and lay the foundation for your energy throughout the day.

  • The breakfast of two to three eggs and toast, along with orange juice
  • A bowl of oatmeal with nuts and berries
Sydney McLaughlin


Protein and green leafy vegetables should be paired together.

  • Stacks of carrots, cucumbers, peppers, and chicken breast filet on top of salad
  • The sandwich is made with whole-wheat bread, turkey, lettuce, and tomato with a side salad

Before Training or Races

For your body to function at its best, plenty of fuel is necessary. If you plan on eating snacks, make sure they are light.

  • Fruit, one to two pieces
  • Bar of granola

After Training or Races

Protein and carbohydrates are necessary for your body to recover.

  • Potatoes are a starch that goes with lean meat
  • A pasta dish containing marinara sauce and a protein source such as fava beans

Before going to bed

Make sure you consume extra protein at night so that your muscles can recover while you sleep so that you will feel fresh in the morning.

  • Protein shakes between 20 and 40 grams
  • Four quarter cups of almonds

That was all about the diet plan that Sydney has been taking all these holes except some cheat meals here and there. She makes sure she has all her macros down so that she can perform well in her training and competitions. Besides this, she also has some amazing diet tips that she shares in the next section.

Sydney McLaughlin

Sydney McLaughlin Diet Tips

It is not just important to follow a diet plan but also to follow it consistently. How does Sydney do it? She has quite a trick and some tips that she uses to stick to her meal plans (which could be quite hard sometimes). Take a look at all the tips that she has to give you:

1) Plan your meals ahead

This is an example of a daily diet for an Olympic athlete:

  • In the United States, approximately 55-60 percent of their daily calories come from carbohydrates, including vegetables, fruit, and whole grains.
  • They consume 15 to 25 percent of their daily calories from lean proteins such as fish, poultry, beans, and low-fat dairy.
  • About 20 to 30 percent of fats are derived from high-quality sources, including olive oil, nuts, and nut butter, seeds, and avocados.

Making your meals ahead of time can save you time, money, and calories. The night before, make a meal plan for the next day. Whenever you go grocery shopping, make a list of foods that will last you a few days, if not a full week. Impulse purchases are prevented in this manner.

Sydney McLaughlin

2) Eat breakfast

At their first meal, Olympians consume high-quality, lean protein, usually within 30-60 minutes of awakening. Make your food choices as organic as possible. From these ingredients you can build a power breakfast:

  • Omega-3-rich eggs or egg whites
  • Turkey sausage is a lean breakfast meat
  • Low-fat, organic dairy
  • Grains that are high in protein, such as steel-cut oatmeal and quinoa

3) Eat small, frequent meals

The body of an Olympian needs fuel every four hours. It is important to maintain a regular meal schedule to prevent fatigue and injury. To maintain your daily activities, it is important to provide your body with the appropriate number of macronutrients and calories. Maintaining proper nutrition during periods of high activity prevents muscle depletion, reduces muscle damage, and speeds muscle recovery.

4) Eat for your sport

The nutritional needs of endurance athletes include those who cycle and run marathons are different from those who lift weights. An endurance athlete will need to ensure that they eat enough carbohydrates so they have the energy they need for their long workouts. Carbohydrate sources include whole grains, legumes, starchy vegetables, and fruit. The protein needs of strength athletes may be slightly higher to support growth in lean muscle mass. In addition to lean meats, fish, eggs, yogurt, milk, nuts/seeds, beans, and soy, two sources of good protein are dairy products. There can be a range of carbohydrate and protein requirements for team sport athletes, depending on the sport.

Sydney McLaughlin

5) Eat to repair your body

The 30 minutes following a strenuous run or long bike ride should be dedicated to replenishing nutrients. An easy-to-digest shake is packed with nutrients. After a workout, try a smoothie with:

  • Soy or nut milk
  • A plant- or whey-based protein powder
  • A banana or berries
  • Two tablespoons of creamy peanut butter

6) Don’t forsake flavor

An athlete's diet must be full of flavor, according to Sydney. It's often a cultural dish that provides the best flavors. Spices can be used as an alternative to salt and fat when you are preparing your favorite dishes.

Sydney McLaughlin

7) Hydrate often

The Institute of Medicine suggests drinking approximately 11 to 15 cups of water daily, despite individual fluid requirements varying. Filtered, contaminant-free water is best, and herbal teas and natural juices can help supplement it as well. It is important not to overhydrate: too much fluid can cause an electrolyte imbalance and a condition called hyponatremia.

8) Boost energy and brainpower with caffeine

Coffee is often the first thing Olympians have in the morning. In her marathon training, Sydney uses Double Latte PowerGels to give her a "nice mental boost" by incorporating caffeine into her water. Research suggests that coffee may provide longer-term benefits to thinking and memory skills. However, as with anything, do not overdo it with coffee.

Sydney McLaughlin

9) If it works, don’t fix it

Stick to your eating plan once you have found one that works for you. If you fuel your active lifestyle and never suffer from digestive issues or food intolerance sensitivities, then you're in good shape. On race day, Sydney sticks to what he knows and is comfortable with: "Never try anything unknown if it's not necessary."Her goal is to be "gluten-free, corn-free, and soy-free" because all of those things make her feel lethargic.

10) Use vitamins and supplements to fill in the gaps

Sydney, an Olympic 2020 participant, likes to drink my 10 vitamins and water first thing in the morning to make sure she has enough nutrients because the food cannot supply them.

Those were all the tips that Sydney McLaughlin had to give out to her fans and people who are following her this Olympic season. Besides this here are some supplements that Sydney McLaughlin has added to her diet plan.

Sydney McLaughlin Nutrition and Supplements

Here is a list of supplements that Sydney McLaughlin likes to add to her diet as she feels that sometimes food can not provide all the nutrients that are required by the body. So here are a few basic supplements that she takes in her diet which makes her abe at the top of her game.

Sydney McLaughlin

Take a look:

  • Whey Protein: Whey protein helps to recover the loss of the muscles. It helps to build and repair muscles in the body.
  • BCCAs: BCCAs help the body to replenish the lost electrolytes during the workouts and training regimen.
  • Multivitamins: Many times, we are not able to get the vitamins from our body and in this case, it is quite important to have these kinds of multivitamins in the body so that one can function properly.
  • Fish Oil: It is a great source of fats for the body and the conditioning of the joints.
  • Calcium: Calcium supplements are required by the players, especially, as they need extra-strong bones so that they can take the load on them quite well.

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