Olympic athletes have trained their bodies to do things most people could never do. So it stands to reason that they must eat carefully in order to maintain their fitness level and power their bodies through great feats of athleticism. Delish spoke to 14 American athletes participating in the 2018 Winter Games to find out what and how they ate. Here are 5 lessons to take away from the way Olympians choose to eat.

1. Food is fuel

Cross country skier Sophie Caldwell says, “I burn through a lot of fuel between training, racing, and being in cold temperatures, and if I struggle with anything it’s finding a way to get enough food.”

Snowboard cross competitor Lindsey Jacobellis says, “You put your body through a lot on a training or competition day and you need the proper fuel to sustain and rebuild your muscles.”

2. Hydration is key.

Chris Mazder, who competes in the luge event, says you should have water instead of coffee in the morning. "It's the elixir of life—during sleep you lose water and your cells always need to be replenished," he says.

3. Moderation matters.

“I’m a big believer in moderation,” says Nordic Combined competitor Bryan Fletcher, “and even alcohol and sweets have a place in an athlete’s diet.”

4. Focus on nutrition.

Short track speed skater Ryan Pivirotto says, “Nutrition helps you absorb the right vitamins and minerals in order to fuel your body for long and effective training.”

5. It’s okay to reward yourself.

Ice dancer Evan Bates says, “When we're competing, just with the stress and nerves, I feel like my stomach shrinks and I can't eat as much during those few days. As soon as it's over I'm like, 'Give me a cheeseburger.’”

Surprisingly, eating like an Olympian doesn't sound that different from eating like a normal person. Except, you know, when normal people eat breakfast, they aren't on their way to practice for the Olympics.