Gabby Thomas says protein and carbs are her 'best friends.' But she makes time for gummy bears and celebratory pizza.
'I think my life does move very fast, and with my job I'm constantly running very fast, but I've worked really hard to make it so that my mind is able to slow down on a day-to-day basis,' she tells me during a conversation for Yahoo Life's OT Diaries. 'I don't even listen to hype-up music before I run because it's about slowing down and being very calm mentally.'
Looking back at her 200-meter victory at the 2024 Paris Olympics, I can see it: Thomas's intense concentration as she lined up against her competitors. It wasn't until she was the first to cross the finish line at 21.82 seconds that the adrenaline took over and her expression changed. So what does she do to lock in?
'Meditation and mindfulness is definitely a big part of my daily routine,' says Thomas, who spends about 10 to 15 minutes in the morning focusing on those practices. 'Incorporating it into my warm-up and into my competition warm-up is important,' she adds. 'Just taking time for myself to reset.'
Thomas also says she takes advantage of any opportunity she gets to take her running shoes off. Here, she talks about her mind-body approach to her sport and where pizza and neurobiology fit into it.
Thomas took home three gold medals at the 2024 Paris Olympics. (Tim Clayton/Corbis via Getty Images)
What's the longest stretch of time that you've gone without running in your career so far?
That's a tough question. Probably four weeks. After a season ends, I will take a month off of running, just completely, entirely. I just don't even want to think about running. Then I might go on a jog after that. But typically, I'll take six weeks off of intense training every year.
Are you doing anything else to stay active during that time?
I started Pilates last year, which I do really, really like. I thought it was fun, [and] I love being in that group setting. But other than that, no. I'm, like, off.
I definitely slow down a lot. Recovery is such a huge part of my training. Recovery and rest are about half of the battle. … Getting at least eight hours of sleep every night is also a big piece.
You studied neurobiology at Harvard University and went on to get your master's in epidemiology at the University of Texas Health Science Center. I imagine that education plays a role in how you approach that mind-body balance.
I definitely think so, yeah. My undergrad degree in neurobiology actually did help with my training a good bit because it introduced me to meditation and also introduced me to visualization, which is something I also practice before I train or compete.
[It also helped] with sleep. I wrote a couple of papers on sleep during my undergrad and during my master's. [It's about] truly appreciating the importance of [sleep] not just for training at the elite level but just for life in general. I think sleep is something that we can all kind of work really hard to prioritize, and it'll impact our performance mentally and physically substantially.
I think really just having an understanding of neuroplasticity and what training actually is doing for the body, both physically and mentally, and understanding how you can really change how your brain is wired if you do things through repetition. I had a deep understanding of that just through my academic studies.
Do you consider how your self-care contributes to the longevity of your career?
It's definitely on my radar, you know, thinking about my career and my legacy and longevity. We just had the Paris Olympics, and everyone asks about the L.A. 2028 Olympics. So it's on my mind, but I'm very much a 'focus on the now' type of person. I focus on the present. I think that's probably the most sustainable way to be in my sport; just quite literally putting one foot in front of the other and focusing on where your feet are now.
It's about: What can I do to get better at the track today? What are some small things that I could do to help me be prepared for my next competition? And ultimately, if I do that every day, that'll prepare me for the next four years of my career. That way it's not quite as scary or overwhelming, and it's a really healthy way to kind of stay in the sport.
Where does nutrition fit in?
Fueling and food is such a huge part of my career and my training. It's a big part of my recovery as well. But balance is really important too, right?
It's important for me to fuel because sprinting actually burns a lot of calories, so we're definitely starving by the end of a session. I just add a lot more to my plate, literally. That's why it felt like Cava [the Mediterranean fast-casual restaurant chain Thomas is collaborating with] was such a natural alignment to partner with just to fuel my active lifestyle. Protein and carbs are huge. Those are my best friends.
Every morning I wake up, and I make a protein smoothie. After practice, I am not kidding, I always stop by Cava or order it on the way home. I've been grabbing the falafel crunch bowl, but it's whatever I'm craving, which could also be the harissa avocado bowl. And then before bed, some more protein. So it's very, very easy, and I find that when you kind of have a plan and you know what you like, it's a lot easier to stay on top of the fueling and the nutrition.
But like I said, it's about balance. After a hard race or competition, I always get a pizza, so that's like my reward meal. I know when I'm going into it that if I do well, I'm going to have a pizza, and it's great. But day-to-day, it's really just prioritizing eating healthy, focusing on protein.
Are there smaller things that you grab for when you're on the go?
Probably protein shakes. That's what's easiest for me.
When traveling, it can actually be very difficult to maintain a routine, whether it's food or sleep, whatever it is. But I do my best to stay as consistent as I can.
What's nonnegotiable in that case?
Hydration is huge for me. It's up there with sleep and food. Hydration and moisturizing — that's definitely it for me. It's that simple.
Is it water that you're drinking most of the time?
All the time, truly. I always have water on me. I'm always outside and training. And I live in Texas, so it's definitely crucial for me.
I love my coffee. It's also one of the first things I do every morning and one of the first things I look forward to doing. I have used caffeine before a race, but it is not something that I feel that I need; it's not something that is in my routine now.
I really do like to keep it simple. I'm not always going to have access to coffee or caffeine before I race. I'm not always going to want to [have caffeine], especially if the race is at night and I have to go to sleep after. … In our world of competition, things can be really messy, schedules can be difficult. So I like to keep things as simple as possible, just so I'm not in the habit of kind of messing up a routine.
You've spoken about how beauty and fashion play a role in American women's track. What's your relationship with that on a day-to-day basis?
With beauty, it starts from within, and it's kind of my guiding principle. So when you feel good, when you feel comfortable, when you feel great, it shows. It radiates through you. When you're taking care of yourself, when you're eating well, when you're managing your stress, when you're getting your sleep, when you're allowing yourself that time to recover, you can really tell, and you start to glow. Also, just being comfortable with who you are, not being afraid to try a beauty trend that you feel good about. If it makes you feel good, then it's great.
As far as fashion goes, I think kind of the same founding principles. I'm learning a lot about fashion in recent months. I think one thing that really just sticks out to me is just being authentic and being authentic to what you prefer, what you love and what makes you feel good.
Most people are used to seeing you in your track uniform. What are you wearing off the track?
Athleisure is definitely very comfortable for me. I wear it every single day because I train every single day. But if I get the chance to, I really like dressing in a very feminine and elegant way. Especially because of how much I'm wearing athleisure and how much I'm involved in sports. So I love to do that and just kind of be in my feminine side a little bit.
You made it into Vogue for that very reason, which is very cool! Let's get into a few rapid-fire questions.
On a day off, where can someone find you?
Probably walking my dog on the trail.
What is your best travel hack?
If you are on a long flight and you want to sleep, bring an eye mask. An eye mask is a game changer.
Go-to sweet treat?
Right now I'm in a gummy phase. I have gummy worms or gummy bears every night before bed.
Wellness trend that you swear by?
I really do like contrast therapy — cold plunge, sauna, cold plunge, sauna. I'm also a big fan of hyperbaric chamber therapy.
Binge-worthy TV show?
Love on the Spectrum.
Most-used phone app?
Unfortunately, probably TikTok.
This interview has been edited for length and clarity.
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