Aly Raisman, a 6-time Olympic Medalist and former USA Women’s Gymnastics Team Captain, continues to inspire with her dedication to fitness and wellness. Known for her powerful performances in the 2012 and 2016 Olympics, Aly’s routine remains rigorous even after her competitive career. Here’s a look at how she balances her day with training, nutrition, and rest, optimized for her body clock calendar:
Aly’s Daily Routine in training:
- 7 AM – Wake Up, Skincare & Breakfast
- 7:40 AM – Drive to Brestyan’s American Gymnastics
- 8:30 AM – Gymnastics Practice
- 11:30 AM – Lunch
- 12:30 PM – Relax, Bath & Nap
- 3 PM – Healthy Snack
- 5 PM – Gymnastics Practice
- 9:40 PM – Post-workout Dinner
- 10 PM – Ice, Cool Down
- 10:15 PM – Shower, Brush Teeth, Skincare & Sleep
Clean Eats
Aly’s daily diet is high in fruits, vegetables and lean protein.
For breakfast she takes hot water with lemon or coffee, and two pieces of whole wheat toast or cereal with skim milk.
For lunch it’s dinner leftovers from the night before… and dinner usually consists of chicken or fish with brown rice, fruits and veggies. Sometimes pasta or sushi.
Her late afternoon pre-workout snack consists of fruit (favorites are banana and watermelon), Greek yogurt and dried cereal.
I always make sure that I drink a lot of water. I love having hot water with lemon. That’s really good for your metabolism…
I eat really, really healthy… Everything that I put into my body is for the purpose of gymnastics.
Rest & Relaxation
A big part of Aly’s day is dedicated to rest and recovery. Skin treatments first thing in the morning and last thing before bedtime is a form of self-care that Aly loves, ”It’s therapeutic for me; I am obsessed with skin products.”
In the early afternoon, she’ll recover from her AM workout with a bath, use a NormaTec machine and roll out her muscles on a foam roller. She’ll then head into a nap for anywhere between 30 minutes and an hour and a half.
At 10PM before heading to bed, she’ll take another ice bath and cool down from her second practice…
I don’t finish workouts most nights until 9 p.m., so I try to get home as quickly as I can. By the time I shower and everything, probably around 10:30-11, which is when I kind of wind down, because after a four-hour workout it takes me a bit to get myself to fall asleep sometimes…
With more than 30 hours a week of training, my body gets tired by the time Sunday rolls around, and while I try to sleep in, it’s hard because I’m so used to waking up at 7 a.m. I think resting, relaxation, and clearing your mind is one of the healthiest things you can do.
Post-Retirement and Mentorship
Since retiring from competitive gymnastics in January 2020, Aly Raisman has remained a prominent figure in the sports world. She serves as a mentor and advocate, providing guidance to the U.S. Gymnastics team and supporting mental health and positive body image initiatives. Aly was a keynote speaker at the 2024 SheBelieves Summit, aiming to empower young women to pursue their goals.
Aly has also ventured into the business world, becoming an investor with Andreessen Horowitz’s Bio + Health fund, where she focuses on women’s health solutions and financial literacy. Additionally, she has taken on a role as a gymnastics commentator, covering major events like the NCAA Nationals.
Aly Raisman, along with Michael Phelps, has been named an official hospitality ambassador for the Paris 2024 Olympics. In this role, she helps promote and enhance the Olympic experience for fans and athletes alike, reflecting her enduring commitment to the Olympic spirit.