Ilona Maher’s Take on Health and Nutrition

Ilona Maher, an Olympic bronze medalist, has her own opinions on what it means to eat healthily. Surprisingly, she doesn’t stick to the typical diet many might expect from an elite athlete.

“I don’t like health food,” the 29-year-old athlete admitted. “There are definitely some things I really dislike.”

For starters, she’s not a fan of protein bars that, in her view, are simply unappetizing and loaded with unnecessary ingredients. “Juice cleanses? They don’t work,” she added. Maher believes that stripping fiber from fruit doesn’t deliver the benefits many people expect. “It’s just a sugary drink,” she pointed out, finding it perplexing that so many consider it healthy.

Maher also critiques the low-fat alternatives many people gravitate toward, claiming these often sacrifice overall food quality. “You might hear about the fat content, but then you lose out on key nutrients,” she said. She feels that society has a tendency to label entire food groups as bad.

“It’s strange—we cling to these ideas when, historically, those foods have sustained us,” she stated. According to her, the concept that eliminating certain foods is necessary for good health is “ridiculous.”

“Finding balance is key,” Maher noted. “You need a healthy mix of fats, carbs, and proteins, without vilifying anything.” In her opinion, one of the simplest yet most crucial aspects of health is actually consuming enough food.

“The healthiest people I know are on my rugby team because we fuel our bodies to be at our best. You have to eat,” she said, expressing a desire that more women would embrace this perspective. “It’s different when you focus on strength rather than just trying to be the smallest version of yourself. It changes how you feel and the energy you carry.”

Maher’s philosophy has proven successful; she notably led the U.S. women’s rugby sevens team to its first Olympic medal in 2024. “It’s upsetting that so many people fear proper refueling due to societal pressures about beauty,” she said, reflecting on how this fear can inhibit personal greatness.

When it comes to food, Maher advocates for choosing items with straightforward, recognizable ingredients instead of those marketed as healthy. “I love bread, pasta, and eggs. I’m definitely all about whole foods,” she shared, emphasizing authenticity.

That doesn’t mean she avoids packaged snacks entirely. After challenging workouts, she opts for refrigerated snacks, like those from a brand she collaborates with for her campaign. “Food is energy,” Maher explained, adding that it often serves as a source of comfort, too. “And thankfully, this brand tastes good because I don’t enjoy eating things that lack flavor.” It’s essential to her that her meals bring her joy.

Even if she’s not keen on particular health foods, Maher feels equipped to handle any workout. “Just move as much as you can,” she advised. “If you notice yourself getting stronger or healthier, keep going.”