Lynn Williams knows that everything relies on the right timing. And it’s not just about how fast she can zig-zag her way around a soccer pitch. Or about optimizing her meal and snack-times so she can hit max potential during games and workouts. The star athlete has had to wait years for her chance to play in the Women’s World Cup. In 2019, Lynn just barely missed making the World Cup roster, and in 2022, she suffered a hamstring injury that took her out of the game for almost a year.
But now, the timing is right. Her shot is finally here. The 30-year-old Gotham FC star is currently playing forward on the US Women’s National Team, which faces the Netherlands on Wednesday night during the team’s second tournament match.
“I was told so many times ‘It’s not your time yet,'” she tells Women’s Health in an interview before heading overseas for the tournament. “To be able to win would solidify everything that I’ve been working for. All the sacrifice would be worth it.”
Lynn’s time away from the game left her with plenty of time to reflect on her career so far. “When you’re younger, you think that everything’s going to happen all at once. I think it’s awesome that we have so many young players on this team that are getting their first World Cup when they’re 18, 20, and 21 years old. That just didn’t happen for me,” she says. (The youngest player, Alyssa Thompson, is just 18, while Megan Rapinoe is 38.)
A huge part of Lynn’s success and injury recovery has relied on how she trains and fuels her body. So, the athlete sat down to chat with WH about all her favorites, from pre-game snacks to specific training routines. Read on for all the details.
Breakfasts are super simple.
When it comes to her first meal of the day, Lynn likes to keep things light (especially on game days). In the mornings, she’ll whip up scrambled eggs with onions and a side of toast with jelly. And like many athletes, a caffeine boost courtesy of her morning cup of coffee is a must.
Snacks are her secret weapon.
When she’s in need of a quick energy boost, Lynn usually reaches for a GoGo squeeZ yogurt or smoothie packet. (FYI, Lynn is partnered with the brand.) And while kids definitely love these pouches, they’re also in this world-class athlete’s lineup. Lynn says that she eats them as snacks between meals throughout the day to keep her satiated.
“I’ll have either their apple sauce snack or their yogurt. They’re delicious, and they’re easy to-go’s,” she says. “If you’re depleted a little bit, [you can] spike your levels back again. So getting those GoGo squeeZ packets right before the game and then at halftime is my go-to meal.”
Aside from the GoGo squeeZ packets, Lynn previously told TheSkimm that she will often have a pre-workout smoothie or toast, and she makes sure to fuel up with some electrolytes, too. And while she’s down with whole fruits like bananas, you definitely won’t catch her eating papaya.
She fuels up on carbs before a game.
While adequate protein intake is certainly important, any athlete will tell you that carbs are just as essential for performance. Lynn tries to load up on carbs that taste great and provide energy before a game. So, for lunch, she’ll make herself a sandwich followed by pancakes with syrup.
“I feel like we’re losing so many carbs when we’re running. [I] also want them to hit at the right times because the games are so long, and I found that pancakes just do the trick for me,” Lynn says.
Dinner means treat time.
Once her match is over, though, Lynn leans into whatever she’s craving. All that running around on the field definitely calls for some TLC. “Afterwards, I’ll just veg out on a burger, fries, and a Coke,” she explains.
BTW, the World Cup is taking place in Australia and New Zealand, and Lynn’s favorite Aussie meal is a “brekkie burger,” per Insider. The burger patty is topped with beetroots, avocado, tomato chutney, lettuce, a fried egg, and pineapple slices, making it a great balance of protein and carbs.
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The injury helped Lynn learn to love new workouts.
Following her hamstring injury, Lynn had to figure out how to embrace exercises she previously shied away from.
“Before, I really hated doing RDLs [Romanian deadlifts] or any hamstring stuff. Now, maybe because I’m pain-free doing it, I really want to do hamstrings,” she explains. Lynn is also a big fan of doing sprints, split squats, and other posterior chain exercises.
Still, some workouts require more mental gymnastics. “Anytime I have to do an arm exercise, I’m like, ‘Really? Do we have to? Are we sure?” Lynn jokes.
Her teammates keep her locked in.
Staying checked in both on and off the field can be challenging, but Lynn credits her teammates and hours of training for keeping her grounded. “I look around and recognize that these are the people I’ve bonded with and really got to know off the field. I can look to them on the field if I’m in a moment where everybody’s looking at me,” she says.
“It’s an ability to stay focused. And to be at this level, you have to be able to compartmentalize really well. So I think all of that training comes to a head during World Cup tournaments and Olympics.”
Everyone’s rooting for you, Lynn! Tune in to see what this soccer star does on the field Wednesday night during the US-Netherlands game.
Sabrina is an editorial assistant for Women’s Health. When she’s not writing, you can find her running, training in mixed martial arts, or reading.
