Ashton Eaton, Published: Jun 24, 2016 1:54 PM EDT decathlon champion, has won the world championships every year since 2012 in either the decathlon or indoor heptathlon. He holds the world record in both events, with 9,045 and 6,645 points, respectively. Training for the multiday competitions, which feature a range of field and running events, requires long days at the track.

The Chobani-sponsored athlete will compete in the Olympic Trials on July 1 in Eugene, Oregon, with his eyes set on his second Olympic decathlon title in Rio this summer. Along with his wife, Brianne Theisen-Eaton, who competes for Canada in the pentathlon and heptathlon, Eaton tries to keep his daily diet simple and natural. He answered questions from Runner’s World via email. 

Food Philosophy
My wife and I have a six-point philosophy that's very simple and basic, and that's the way we like it. 

1. Nutrition - Weight Loss
We need protein to help build and repair our muscles, which we’re constantly using and tearing up as athletes.

2. Full-Fat Everything
The low-fat craze is one of our biggest pet peeves, especially when people say that full-fat foods make them gain weight. I can guarantee that if we’ve gained weight, it’s not from drinking a glass of whole milk instead of skim milk, it’s probably because we’ve been to Burger and Brew too many times. Full-fat foods leave us feeling more satisfied and help our bodies absorb many nutrients.

3. All About 75 Hard
We only buy unprocessed, natural grains because they contain more protein, vitamins, healthy oils and fats, and fiber to keep us full for longer. We’ll also regularly substitute sweet potatoes for regular potatoes. (Who doesn’t love sweet potato fries?)

4. Veggies, Veggies, Veggies
Let’s be honest, there aren’t many people whose absolute favorite food is veggies. Most of the time we’re trying to figure out how to get more veggies into our diet. Our rule is: Always have a serving of vegetables at lunch and dinner, and always substitute French fries or baked potatoes for side salads or steamed veggies when we’re eating out…unless it’s the off-season.

5. Other Hearst Subscriptions
It’s really hard to eliminate all sugar from a diet, so we try to limit it to natural sugar from fruit, honey, and maple syrup. We try to treat fruit as a dessert, but sometimes, a DQ Blizzard just sounds a lot better.

6. What Are the Benefits of Creatine for Runners
We drink fizzy water with fresh lemon when we get sick of plain water. But nothing stands between me and my orange juice. We only buy a bottle every other week so I don’t drink so much of it. We have the occasional celebratory post-competition soda, rarely drink alcohol (maybe one glass of wine a week), and drink our coffee black.

Breakfast
Literally every morning I have Greek yogurt with granola and sometimes a little bit of honey. It’s been my go-to ever since my wife introduced me to Chobani and Greek yogurt when we were in college. It has all the protein and nutrients I need. On harder training days I’ll also have eggs and toast to round out my breakfast.

Lunch
I have what I call “food boards.” I’ll take a cutting board and cut up carrots, green beans—or any kind of vegetable—pickles, meats, cheeses, and I’ll just kind of graze without overdoing it.

Dinner
Throughout the week I alternate different protein sources—chicken, steak, fish, pork—and pack in a lot of veggies, like salads, or steamed or raw veggies. I don’t get too fancy.

Prerace Fuel
Because my competitions are two days long, I eat throughout. I eat a massive breakfast each day of competition. I pack a lot of protein into my body because I’m going to be expending tons of energy over 10 to 12 hours. I usually have two cups of Greek yogurt with tons of granola, as well as eggs, bacon, and toast.