Gamer Avori Henderson Shares Protein and Carb Tips Prepping for Miss USA

Avori Henderson is revealing her diet secrets as she prepares for Miss USA. In a new video the gamer and star of Netflix’s The Mole talks about some of the foods she is eating to get in shape for the pageant. “Miss USA Meal prep tips,” she captioned the Instagram Reel. What are some of the foods and diet tips that are keeping her in shape? Celebwell has the answer.

1. Follow This Protein-Carb Advice

In the caption of the video she revealed some advice from Alex Smith. “When we eat we either get our energy from fat or carbs,” she writes. “If you’re eating a fatty meat, reduce your carbs. If you’re eating a lean meat, you can add rice or another high carb food!”

2. Meal Prep

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Avori buys prepackaged healthy meals. She shops at a store called Eat Clean PHX “to get some meats, some veggies, and even some protein, sweets,” she says. “I love this place because they literally have a little bit of everything, even breakfast foods and cookies.” She walks out of the store with an assortment of meals. “I got some grilled chicken, some salmon, some barbacoa, and some vegetables, as well as all my breakfast foods, and I stored them away in my fridge in order so that I know what I'm eating for the week.”

3. Protein Drinks

Avori swears by a vanilla protein latte that offers 20 grams of protein. “So I actually tried this drink in the car and it was really good. It's also lactose free,” she says.

4. Small Portion

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“Since I'm absolutely starving, we're going to cook up some salmon. I just grabbed a couple chunks out of there because I don't need a lot at once. That's also a life hack. You should eat smaller portions throughout the day than large meals if you can,” says Avori. “Since salmon is a fattier meat, we're going to pair it with vegetables so we can bring down the overall carb count.” She adds ponzu sauce, which is “low in calories, low in sugar, and low in carbs.”

5. Hiking

Avori is a hiker. “This beautiful waterfall is located in the tropical forrest of Australia. We actually jumped over this railing, and scaled mossy rocks to get to the middle of the river for pictures. Should I post the results?” she captioned an Instagram clip from one of her hikes.

6. Weekly Workout Routine

Exercise is also part of Avori’s plan. “I have weekly workout routines that I follow regularly so that I can stay fit after gaming long hours!” she told Glitter. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.

Sunisa Lee is training for the Olympics – in her leotard. In a new social media post the gymnast shows off her impressive skills on the bar – and her beauty body – while executing some nearly impossible moves. “Podiumm 🤍🤍#wintercup,” she captioned the Instagram video with her followers. How does the athlete, 21, keep her body fueled for competition? Here is everything you need to know about what she eats in a day.

1. Fueling Her Body with Healthy Food

Sunisa stresses the importance of eating the right food. "We are working out so much and then we're competing every week,” she told Women's Health. “[So] it's important to keep my body fueled and strong and healthy because it's easier to get injured now that I'm just competing every single weekend."

2. Post Meet Cheat Meals

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Sunisa eats healthy most of the time, especially before competing. However, afterward she allows herself to cheat. "I always have a pizza after every meet," she told Women’s Health. She also has a go-to dessert. “I love ice cream. That's my go-to. Or like a milkshake,” she says. “I don't really like chocolate, so I won't eat a chocolate cake or anything like that.” Her favorite flavor is strawberry. “I like to think that it's healthier because it's strawberry, right?”

3. Here Is What She Eats in a Day

Sunisa starts her day eggs and sausage or eggs and bacon for breakfast. It “usually ranges because I can't eat the same thing every single day,” she says. Sometimes she will have a strawberry banana smoothie with vanilla protein powder. For lunch she pairs a protein with a salad or quinoa. “I pretty much eat anything,” she adds. “I'm not a really picky eater.” She also snacks throughout the day. “When I'm in practice, we have like a really big snack bar,” she says. Pita chips and hummus, cheesesticks, banana chips, and almonds are one of her faves. Protein wafers and cheese with salami and crackers are another snack she enjoys. For dinner, she will have a steak with a side of greens.

4. Minimal Carbs, Fried Foods, and Sweets

Sunisa doesn’t adhere to a super restrictive diet. However, she does try to stay away from carbs, fried foods, and sweets. Protein is also a priority as it helps aid muscle recovery.

5. Coffee or Matcha

Sunisa enjoys the perks of caffeine. "I get Starbucks in the morning and I always have to get my two drinks," Lee told POPSUGAR. One is usually either coffee or matcha, "Usually, I get a venti iced matcha latte with coconut milk and two pumps of vanilla," she says. "It's so good, I get it every single time." The other? "I always have to get my strawberry lemonade refresher."

Morgan Lake is training in her new Puma workout gear. In a recent social media post the Olympian shows off her amazing body in a few different workout ensembles. “Thank you Doha 💎 season started 🫡+ in love with the @pumarunning kit this year,” she captioned the series of Instagram snaps and videos. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Protein and Carbs

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Morgan is all about nutrition and fueling her body with everything it needs to perform. “The week before a big competition it’s really important to get enough protein to refuel after your training sessions and enough carbohydrates, normally 48 hours before the competition to ensure you’ve got enough energy. Obviously, a competition can last up to two hours, or even more, so that’s probably the most important thing,” she told Red Bull.

2. Here Is What She Eats in a Day

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“For breakfast I usually have avocado on toast, with either smoked salmon or egg, so I’ve always got carbs, fat and protein first thing in the morning,” she says. Lunch, “depends on what day it is, so if I’m training again that afternoon I’ll probably have something a bit higher in carbohydrates, like a chicken pesto wrap or tabbouleh and falafel,” she says. “Dinner is where I try and get protein in, so I have something like salmon or a tuna steak with sweet potato and veg.”

3. Chicken and Carbs the Night Before a Competition

The evening before a big competition, she has a go-to formula. “It depends. I’ll usually have something like chicken and then some sort of carb – maybe sweet potato or pasta, or a wrap. That’s what I tend to go towards but there’s nothing in particular I always have. Nothing too exciting!” she says.

4. 4 to 5 Workouts a Week

Morgan exercises almost every day. “ I'm working out four or five days a week for about two and a half hours at a time. It's a mix of circuit training, speed work, technical work on things like javelin [running and throwing a spear] and endurance. I have different coaches for different events, like a sprint coach and a high jump coach. My dad oversees the whole program to make sure everything is balanced,” she told SELF.

5. Stretching

Morgan also stretches to prevent injury. “For me releasing tight hip flexors is one of the most important things. I do this by doing lying hip rotations, open lizard stretch and a kneeling lunge. These stretches help me to relax after an intense workout session and also prevent injuries. After every workout session – whether running or training – you should make sure that you stretch properly and have a bit of a cool down,” she told Elle.

Coco Gauff is showing off her New Balance style – in her workout collection. In a new social media post the tennis star makes an appearance at the New Balance store, wearing a look from her own collection. “#CocosCourt recap 🩶,” she captioned the Instagram video. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Breakfast: Protein and Carbs

Coco makes sure to eat a balance of protein and carbohydrates for breakfast. “Today, I had eggs, potatoes, sausage, and fruit,” she told Women’s Health. “That's usually what [breakfast] looks like.” To satisfy her sweet tooth, she will have some fruit.

2. Lunch: Carbs

While lunch is “always different,” she often fuels up on carbs. “I just love pasta, and I feel like it's an easy way to fuel,” she told Women’s Health. She also might have a rice and beasn bowl with chicken and avocado.

3. Dinner: Protein and Veggies

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Dinner is usually a protein, like salmon or chicken, with vegetables. While she doesn’t usually eat red meat, “but every now and then” she will have a steak. She often cooks dinner with her air fryer. “I think it's the easiest thing ever, and it's pretty easy to clean.”

4. Hydration

Coco makes sure to stay hydrated. Her secret weapon is Pedialyte, an electrolyte drink that "prevents dehydration and restores fluids, electrolytes, and zinc." She has been drinking it for “a long time,” she says, and she's “never had problems with cramping or dehydration.” She always drinks water during competition.

5. Yoga

During Vogue's "24 Hours with Coco Gauff" video, she revealed she gets her zen on. "I don't like yoga, but I do it cause I know it's good for you," she says in the video. She also does stretching, ab work, tennis drills, and cardio, revealing that she works out about six days a week. "Because I work out so much, when I do have a day off, I don't want to do anything," she says. However, this is when she gets a yoga workout in.

1. Losing 26 Pounds

Nava was focused on losing weight before she became interested in bodybuilding. "First, I lost about 15 pounds in about six months and that's when I started thinking about competing,” she says. “So then I actually gained a little weight to increase my muscle. But then I lost more. It took about a year and a half. I wasn't in a rush. In the beginning, I was 146 pounds and now I'm about 120. I've actually been skinny my whole life, but when I moved to the United States I gained about 15 to 20 pounds. The food here is different from the way I used to eat in Russia. In Russia, I would eat home-cooked meals but here I would go out to eat a lot. And I wasn't really controlling it, I was eating everything. There was also more stress."

2. Portion Size and Cardio

Nava focused on portion sizes and cardio to lose weight. "I just reduced my portion size and started doing cardio too," she says. "I was doing the elliptical or the treadmill five or six times a week for 30-40 minutes… We'll see how this first [competition] goes. I don't really have any expectations. I just want to get my feet wet and see what it's like and go from there. Besides the competition I'm going to school."

3. Chicken Thighs and Vegetables

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Nava loves cooking herself healthy meals. "Chicken thighs with brown rice and veggies… Switching from eating chicken breast to chicken thighs has been literally life changing for me,” she says. “I like simple quick meals and I found that chicken breast often comes out somewhat dry and tasteless. So I decided to try chicken thighs and OMG what a difference. This time I made them on the grill but usually I just cut the thighs into small pieces, throw on the pan, season, and cook for 5-6 minutes. Comes out amazing every time. It does have more fat than breast but that's alright.”

4. Competition Physique

Nava is making it clear her current physique is strictly for competing. “It’s a proven fact that strength training helps women stay healthy, be strong and live longer,” she says. “As I mentioned in the beginning, contest prep shape is deceiving in photos, because I am not a giant hulk in person. I’m 120 lbs 5’6” woman 😁 the level of conditioning required to compete is pretty extreme, so even with only 3-4 extra lbs I won’t look that shredded anymore.”

5. Bodybuilding For Life

Nava is tired of people telling her she looked better before entering bodybuilding competitions. “As for ‘you looked better before’, I feel happy with every shape I am in,” she says. “I like to be lean and feel light and as if I’m not walking but gliding. And I also like to enjoy foods and be more curvy ☺️. Bodybuilding and competing is a part of my life now, and I know this may not have been the reason you follow me in the first place. So feel free to click the unfollow button because I want to surround myself with people who are not afraid of change and growth and are happy for others on their journey ❤️.”