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Copyright © 2005 Peak Performance. All Rights Reserved.

Your Sport Nutrition Meal Plan in Practice

Recreational and competitive athletes often complain of undue fatigue, reduced motivation, compromised immune function, crankiness and irritability. Masters athletes may like to say that this is part of their “aging transition” but it is highly likely to be poor energy intake at the time when it is most needed and over consumption of energy at a time when it is not needed....

Physical activity can suppress appetite during training and for a couple of hours after the workout. This causes a lot of difficulty among athletes because they often don’t feel like eating during, or right after their workout. For many athletes, hunger mechanisms slow down considerably and kick in only a couple hours later. This usually means the athlete has difficulty consuming the needed calories to replenish their muscle glycogen (energy) stores after their workout. The phase where glycogen gets stored in skeletal muscles is extremely sensitive right after a workout. This is when consuming carbohydrate rich foods and fluids is crucial in order to hasten muscle recovery. A meal plan can help ensure that you get enough energy (but not too much) as well as getting it on time.

Here are some examples of meal plans for different energy budgets:

 

2500 kcal Example

Breakfast Lunch Dinner

1 cup cereal (60 grams)
1 cup skim milk
1 medium banana
½ cup orange juice

 

4 oz turkey breast with mustard
½ bun
2 cups salad
1½ tbsp low-calorie dressing
1 cup skim milk

 

1 cup beans
2 tortilla
½ cup salsa, 2 tbsp guacamole
1 cup shredded lettuce
1 chopped sweet pepper
1 oz shredded cheese
1-2 cups water
Mid-morning Snack Afternoon Snack Evening or Post Workout Snack

¾ cup low fat fruit yogurt
1 small apple
2 graham crackers
¼ cup almonds
1-2 cups water

 

½ bagel
2 tbsp nut butter
1 cup grapes
2 - 3 cups sport drink

2 oatmeal cookies
1 cup skim milk
1-2 cups water

 

3000 kcal Menu Example

Breakfast Lunch Dinner

1 ½ cup cereal (60 grams)
1 cup skim milk
1 medium banana
1 cup orange juice

 

2-3 oz turkey breast with mustard
1 bun
2 cups salad
1½ tbsp low-calorie dressing
1 cup skim milk

 

3 oz chicken fajita strips
1 cup beans
2 tortilla
½ cup salsa, 2 tbsp guacamole
1 cup shredded lettuce
1 chopped sweet pepper
1 oz shredded cheese
1-2 cups water
Mid-morning Snack Afternoon Snack Evening or Post Workout Snack

¾ cup low fat fruit yogurt
1 large apple
2 graham crackers
¼ cup almonds
1-2 cups water

 

½ bagel
2 tbsp nut butter
1 cup grapes
2 - 3 cups sport drink

2 oatmeal cookies
1 cup skim milk
1-2 cups water

 

3500 kcal Menu Example

Breakfast Lunch Dinner

2 omega 3 eggs, poached
3 thin slices (30 g) or 2 thick slices (45 g) of whole wheat toast
½ cup chopped veggies or sliced tomato
2 tbsp almond butter
1 cup 1% or skim milk + ½ cup espresso
½ cup fruit juice

 

60-70 g salmon (canned)
1 tsp mayonnaise
1 whole wheat pita (8”)
2 cups mixed leafy green salad veggies
½ cup black beans in salad
1 cup 1% milk
orange
Water throughout day (1 Liter)

90 – 100 grams (3 ounces) grilled chicken
1 tsp canola oil (cooking)
1 ½ cup stir fry veggies
1 cup steamed rice
1 cup peaches with 1/3 cup oatmeal crumble topping
2 cups decaffeinated latté (1 cup milk, 1 cup coffee)
2 tsp sugar in latté
Mid-morning Snack Afternoon Snack Evening or Post workout Snack

175 g 1% MF flavored yogurt
250 mL water
1 apple
6 small graham crackers

1 thin slice toast
1 tbsp peanut butter
1 small banana
1 cup tea or water

6 cups popcorn
175 g flavored yoghurt
1 litre sport drink

 


Copyright © 2005 Peak Performance. All Rights Reserved.



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