Ilona Maher doesn’t just play rugby; she dominates and stars on the pitch.
The USA Rugby Sevens star, known for her fearless runs and relentless tackles, has carved out a reputation as one of the sport’s most dynamic players. Off the field, she’s equally outspoken, whether that is breaking down body image standards on social media or sharing candid moments from training.
But behind all the medals and viral videos, there’s a simple factor behind her success as an athlete. And that is her diet, of which breakfast is an extremely important part.
Breakfast isn’t about indulgence for Maher. It’s about preparation for her intense day. She focuses on packing protein, carbs, and nutrients in the morning.
A protein-packed start to the day
Maher’s choice of breakfast revolves around protein and satisfaction. Eggs, greek yogurt, and whole-grain carbs form the core of her morning meal, with avocado featuring often for an extra boost. In an interview with EatingWell, the 28-year-old shared that her go-to breakfast often includes scrambled eggs paired with avocado toast.
Maher explained: “I love eggs in the morning. They keep me full and fuelled for practice.” Eggs are a well known source of high-quality protein which is essential for muscle repair, while the avocado has healthy fats that keep Maher energised for her workouts.
If she’s in the mood for something lighter, she opts for oatmeal topped with peanut butter and fruit, still ensuring a good balance of protein, carbs, and fats. The oatmeal offers slow-releasing energy, while peanut butter adds an extra protein punch while satisfying the sweet cravings.
Coffee often accompanies her breakfast. However, Maher has admitted that she relies more on whole foods for energy rather than relying solely on caffeine.
Balanced meals for all-day energy
Outside of breakfast, Maher prefers to keep her diet simple and focuses on balanced meals that energise and aid recovery. She has revealed in the past that her lunches and dinners typically centre around lean proteins, complex carbohydrates, and plenty of vegetables.
Grilled chicken, salmon, or tofu often star on her plate, paired with quinoa, brown rice, or roasted sweet potatoes for sustained energy. Greens on her plate include spinach, kale, or broccoli to ensure she gets plenty of vitamins and minerals.
Maher also focuses on protein-packed snacks to sustain herself during the day which involve foods like cottage cheese, nuts, or a quick protein smoothie. These not only help build muscles/prevent wear and tear but also protect against the energy crashes that can come with the intense training that an elite athlete goes through.
While her diet is disciplined, Maher also believes in balance. “I try to eat foods that fuel me, but I’m not going to stress about it,” she told TODAY.
Evidently, she doesn’t shy away from enjoying her favourite foods in moderation, recognising that a healthy relationship with food is just as important as the nutrients themselves.
