Ottawa Inline Skating Club

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

Your Sport Nutrition Meal Plan in Practice

2500 kcal Example

3000 kcal Menu Example

3500 kcal Menu Example

Ottawa Inline Festival
June 4th and 5th, 2011

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Your Sport Nutrition Meal Plan in Practice

2500 kcal Example

3000 kcal Menu Example

3500 kcal Menu Example

Ottawa Inline Festival June 4th and 5th, 2011

Get on our E-Newsletter Subscription List SIGN UP NOW! IT'S FREE!

Last Twitter updates

Ottawa Inline Festival
June 4th and 5th, 2011

Get on our
E-Newsletter
Subscription List
SIGN UP NOW!
IT'S FREE!