An Olympic gold medalist invests $1,000/month in their athletic performance through food.

Ryan Crouser, a two-time Olympic champion who stands at six-foot-seven and weighs 320 pounds, requires a substantial amount of food to support his pursuit of victory.

To maintain his size and strength, the shot put star, who won gold medals in his event at both Rio 2016 and Tokyo 2020, needs to consume approximately 5,000 calories per day.

An average breakfast may include a five-egg omelette with cheese and a quarter pound of turkey sausage, followed by two servings of oatmeal and a cup of blueberries. For his two lunches, he'll consume a pound of lean ground beef or chicken and 12 ounces of rice. Dinner is shared with his girlfriend.

He states that they will follow a recipe for a family of four. He will have one serving, while she will have the other three. A typical serving for most dinners is approximately 400 calories, so three servings would equate to 1,200 calories for him.

Crouser frequently accumulates substantial grocery expenses at his nearby Sam's Club.

""It's a significant investment in my athletic performance," he says, as he spends $200 to $250 a week for himself alone."

The world record holder, who spoke to Make It while promoting his partnership with Thorne, is willing to spend extra on high-quality ingredients, even if it means paying 30% to 40% more than the cheaper options.

"I can confidently say that I train and perform better when I eat higher quality food. It's a wise investment."

Crouser, who is self-coached and aims to win gold at Paris 2024, discussed his training approach with CNBC Make It.

The importance of setting 'micro goals'

Crouser's body no longer bounces back from intense training sessions as it did when he was younger.

"As you age, the odds stack against you, and eventually, time will prevail."

Crouser has discovered new strategies to enhance his performance even if he needs to adjust his approach. Rather than consistently pushing himself to the limit, he has discovered ways to conserve his energy.

"Even though I can't lift 700 pounds today, I can still focus on the technical aspects of my training."

Last year, Crouser broke his personal record, something his younger self would have never imagined.

He says that if he had been asked at 24 or 25 if he believed he would still be setting personal records at 30, he would have replied, "No way, there's no possibility of that happening."

Crouser sets smaller, attainable goals to motivate himself at his age, even if it's just adding a few pounds to a lift.

"Instead of focusing on a big goal, I set small, achievable milestones and track my progress daily and weekly. Celebrate the small victories along the way to reach your ultimate goal, even if it seems unattainable at first."

How he battles burnout while chasing Olympic gold

It can be challenging to prevent burnout while adhering to a strict diet, monitoring workouts, tracking progress, and consistently pushing one's body.

He tells Make It that it's easy to feel burnt out and question the purpose of what he's doing, as he may ask himself, "Why am I doing this? What am I doing this for? I'm not enjoying this."

To recharge, Crouser dedicates one day a week to disconnect and spend time outdoors, away from his training obligations. If this doesn't suffice, he employs a specific method to regain focus.

"He says, "When I'm struggling with the mental aspect, I ask myself, 'What else would I be doing?' I'd be working in an office as a financial consultant. And I'd much rather be doing this. It's gotten me through a lot of hard times.""

Despite his desire to remain on the couch and watch TV, Crouser reminds himself that he wouldn't have the option to do so if he wasn't an athlete.

"If I don't go and train, I won't be able to relax on the couch and watch Netflix. Instead, I'll be working in a cubicle," he says. "I remind myself of how fortunate I am to have a job that I enjoy."

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