Lieke Klaver on the World Championships, recovery and enjoying the moment: “I want to be the best version of myself in Tokyo”
She is already an Olympic champion in the 4×400 metre mixed relay, and this year she added an impressive title to her name: individual gold in the 400 metres at the European Indoor Championships in Apeldoorn. Now, Lieke Klaver is focusing on her next big goal, the World Championships in Tokyo. In this interview, she reflects on her golden European performance and shares how she is preparing for Tokyo, including her approach to recovery, nutrition and supplements.
1. How do you look back on your season so far? You won your first individual gold medal, an incredible achievement!
“Yes, that gold medal at the European Indoor Championships in Apeldoorn was truly amazing. Everyone was there, my family, my friends. I really wanted to win gold, but I knew I would have to give it everything I had in the final. It was a very special moment.
After that win, I really took the time to enjoy it. I consciously made time to recover well before getting back into full training for the outdoor season, with my main goal being the World Championships in Tokyo.”
2. What steps have you taken over the past few years to grow as an athlete, whether in training, competition or mentally?
“In recent years, I’ve become more mindful of my mental well-being and the importance of doing nothing on purpose. I love being busy, but I’ve learned that it’s important to plan moments for myself, without others, to truly unwind.”
If I give everything I have in Tokyo, I’ll be satisfied. Of course, you hope that’s enough for a medal.
Lieke Klaver
Athlete
3. What are your goals for the World Championships in Tokyo?
“For me, it’s important to show the absolute best version of myself in Tokyo. That’s what I’m working hard towards right now. If I give everything I have there, I’ll be satisfied. Of course, I hope that will be enough for a medal.”
4. What do you always pack in your bag when travelling to a competition?
“All the obvious things, of course: spikes, race kit and my large water bottle to stay well hydrated throughout the day. I also always bring a game or puzzle book to take my mind off the competition for a bit.”
5. How do you prepare your meals and supplements on busy training or competition days?
“My dietitian and I always plan my food intake in advance. We create a daily schedule that includes what I eat and when, based on the timing of my race, which is often quite late in the evening.”
6. During major events, you often compete in multiple races. How do you make sure you recover well between them?
“We always plan each competition day carefully. I also make my own daily schedule so I know exactly what I need to do and when. That includes post-race recovery, like taking an ice bath, drinking a recovery shake or doing a light jog. This helps me recover in time and be ready for the next event.”
7. In addition to your individual races, you’re an important part of the relay team. What makes that team event so special for you?
“Standing there together with the girls is always something special. It’s really the sense of team spirit that makes the relay so meaningful to me.”
After the race, I always take my strawberry-flavoured whey shake to support muscle recovery.
Lieke Klaver
Athlete
8. Do you use any specific performance supplements in the lead-up to a tournament?
“Before races, I always take caffeine. It helps improve my focus and alertness¹. In the weeks leading up to competition, I also make sure I’m loading with beta-alanine. And after the race, I always take my strawberry-flavoured whey shake to support muscle recovery.”
9. How do you feel about the upcoming World Championships?
“I’m really looking forward to it. It’s in Tokyo, and last time I was there for the Olympics, the stadium was empty because of COVID. This time, I can’t wait to run in front of a full crowd with all the support from the fans.”
10. You’re a big inspiration for many young athletes. What advice would you like to share with them?
“Don’t forget to enjoy the journey!”
1 Health claims pending European approval. Beneficial effects are achieved with a minimum intake of 75 mg of caffeine.
