If there was any debate before Paris about Ryan Crouser’s GOAT status, there is none now. Crouser, a three-time Olympian and Thorne partner, won the gold medal in shot put for the third consecutive time, becoming the first shot putter to ever do so and cementing his legacy as an all-time great.

Crouser might make shot put look easy, but his diet and training are anything but, as we detailed in an interview with him ahead of Paris. Another key aspect to Crouser’s success that we didn’t cover? His ability to overcome jet lag! Shot put is a predominantly European sport, so Crouser is always on the move.

As he returns home with his latest golden hardware and as you prepare for your next trip, we wanted to set you up for success with some of Crouser’s wisdom. Whether you’re looking forward to a relaxing late summer vacation or an international adventure, get inspired by the GOAT’s detailed tips:

Know before you go:

  • Get a good night’s sleep before the transatlantic flight
  • Focus on hydration, but don’t forget about your electrolytes
  • Develop an immune support game plan

Sleep might sound like travel 101 for any seasoned globetrotter, but its importance warrants the emphasis. There’s nothing worse than starting a 25 to 30-hour journey sleep-deprived. It’s not easy says Crouser, who shoots for nine or 10 hours.

"I had a terrible habit of staying up and still have to fight myself on it,” Crouser says. “Being up late the night before and packing is the worst thing you can do to yourself.”

Another consideration? Hydration. Between the hectic nature of travel, security measures against liquid carry-ins, and the conditions on the airplane itself, such as pressurized cabins and low humidity, hydration takes more effort than usual when you’re on the go. That’s why Crouser leans on Thorne’s Catalyte, an electrolyte restoration complex, to help support his rehydration at the cellular level.*

Crouser also pairs Catalyte with two other travel essentials, Thorne’s Zinc Picolinate and Vitamin C with Flavonoids, two formulas that help support his immune function.*

You have arrived:

  • Napping: Skip it to push the circadian rhythm back as far as possible
  • Coffee: Avoid it for the entire day

“There are things that I know for a fact I can’t do when I travel internationally that other athletes do, and they seem to perform well doing it,” Crouser says. “The biggest disparity I see between myself and other athletes is whether or not to take a nap.”

With a morning or early afternoon arrival, napping is easily the biggest temptation for any traveler to face. It doesn’t work for Crouser, so his course of action is to push his circadian rhythm back by staying up as late as possible. And he does it without the help of coffee.

Still, everyone is different! If you do choose to take a nap, experts generally recommend 30 minutes or less or else you run the risk of not being able to fall asleep and prolonging your jet lag recovery.

First full day:

  • Breakfast: Consume a lot of carbs in the morning
  • Workout: The longer the stay, the higher the intensity

If you’re traveling to a competition such as a marathon or triathlon, these Crouser tips might be of special interest! In the morning, he consumes a lot of carbs and interestingly, engages in a high intensity workout, depending on how long he’s there for.

The longer he’s abroad, the harder he goes. Doing so helps him sleep well and fully adjust to the new schedule. Short stays are a little trickier for Crouser who says a high intensity will hit him more on days two and three, right around when he competes. 

“Your central nervous system is all over the place when you travel. Your body kind of doesn’t know whether it’s in a sympathetic or parasympathetic state, and it’s actually pretty easy to touch into it and have a pretty twitchy dynamic first workout,” Crouser says. “I like to use that to my advantage if I need it.”

Thorne is thrilled to partner with Ryan Crouser. For more health and wellness content, stay tuned at Thorne’s Take 5 Daily blog and follow us on Instagram @thornehealth.