August 1, Share Article Copy Article Link Twitter Facebook LinkedIn Email. Eat well, earlier in the day. Have a good breakfast and morning tea to fuel the most active part of the day 2.

Limit foods with excess saturated fats, fried foods, highly processed, artificial and refined foods 3. In most instances, if training has decreased, total energy intake through food and drink also needs to be reduced 4.

Eat with structure to have balanced meals and snacks and eat well when you eat, and then have breaks between meals with no picking or grazing, especially on low nutrient foods 5. Have balanced meals and snacks which provide a variety of nutritional elements, include a lean protein, a wholegrain or high fibre carbohydrate; some good fats and vegetables at main meals read this article on snack ideas for athletes 6.

Try not to eat until you are uncomfortably stuffed full, you should finish a meal comfortably full 7. When training regularly aim to eat meals a day, which are a similar size, rather than 3 large meals with long gaps between the times you eat as this is more beneficial for muscle turn over and repair read this article on the importance of timing your meals as an athlete 8.

Try not to eat a large amount right before bed as it can interrupt sleep Will it help you reach your goal? Is it the right food choice for you?

Is it even the time to be eating? If you need more individualised advice, ask for help from an accredited sports dietitian. What to limit and what to include LIMIT eating these foods, especially around training INCLUDE a variety of these foods in your meals and snacks These foods have little nutrient benefit, can increase body fat levels and deplete energy.

These foods should not take the place of an allocated meal or snack to fuel your day. These different options will not only keep your client excited about their meal plan, but it will provide them with a variety of nutrients to help with athletic performance and enhance overall health.

You should evaluate your client as a whole instead of just providing a meal plan based on nutritional calculations alone. For instance, if your client is a heavy-weight lifter, you may want to increase their creatine intake. However, if you have a soccer player or an endurance runner, you can consider boosting their carbohydrate intake.

Furthermore, age, different sports, and personal goals all play a role in sports nutrition and should be closely examined when creating a meal plan. When game day arrives, have your clients stick with their usual diet instead of trying something new.

If your clients are traveling for an away game, encourage them to pack a variety of foods and drinks so that they have healthful options instead of relying on the food provided at the venue.

Studies have found that consuming g of high-quality protein within two hours of exercise can stimulate robust increases in muscle protein synthesis.

After all, a meal plan should never be set in stone; it should evolve to fit nutritional needs. By working in tandem with your clients, you can optimize their diet accordingly and help them feel and perform their best! Even though every athlete will have different needs, here are some sample meal plans of what foods to include to help boost recovery and performance.

However, studies show that skipping a meal before workouts can decrease performance in some exercises , so if your client can tolerate it, you should encourage eating something beforehand.

Here are some early morning workout meal ideas for both cardio and strength training. This is a good time to include protein to help stimulate muscle growth and carbs to replenish glycogen stores , so here are good examples of starch and protein combos. With Nutrium, you can track each athlete's nutrition, which will go a long way in improving performance and taking your team to the next level.

You can also use Nutrium to calculate the BMR through ten Haaf et al. equations, make the sum of skinfolds, and plan different nutritional recommendations for different days.

Creating a meal plan for an athlete can be a daunting task, but with the right tools, you can offer a nutritional support plan to help your clients boost their athletic performance.

We are always working toward bringing you the best nutrition content, so we welcome any suggestions or comments you might have! Feel free to write to us at info nutrium. Haven't tried Nutrium yet?

Now is the time! You can try Nutrium for free for 14 days and test all its features, from appointments, to meal plans, nutritional analysis, videoconference, a website and blog, professional and patient mobile apps, and more!

Try it now for free! How Many Calories Should You Eat in a Day? Guidelines for Daily Carbohydrate Intake. Revisiting the role of protein-induced satiation and satiety. How much protein do you need every day?

Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper From the PROT-AGE Study Group.

International Society of Sports Nutrition Position Stand: protein and exercise. Protein intake for optimal muscle maintenance. Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers. Water, hydration, and health.

Subscribe now to keep reading and get access to the full archive. Type your email…. Continue reading. By Sarah Achleithner. January 24, Energy requirements for an athlete meal plan Caloric intake can vary from person to person depending on activity levels, age, gender, and goals.

The ISSA suggests that many athletes can safely consume 2 g of protein per 1 kg of body weight daily, compared with the RDA of 0. The ISSN also notes that optimal protein intake may vary from 1.

Higher amounts of protein can help athletes avoid protein catabolism and slow recovery, which the ISSN notes can contribute to injuries and muscle wasting over time.

For moderate amounts of intense training, an athlete should consume 1. For high volume intense training, the ISSN suggests 1. Healthy protein sources include:. Fats are essential in the diet to maintain bodily processes, such as hormone metabolism and neurotransmitter function.

Including healthy fats in the diet also helps satiety and can serve as a concentrated fuel source for athletes with high energy demands. Some athletes may choose to eat a ketogenic diet and consume higher amounts of fats. Healthy fat sources include oily fish , olive oil , avocados , nuts, and seeds.

Athletes should ensure they consume the essential vitamins and minerals they need to support their general health and sports performance.

People can usually achieve adequate intakes of essential vitamins and minerals by eating a varied, balanced diet. Some athletes may choose to take vitamin or mineral supplements or ergogenic aids, such as creatine.

The ISSN recommends that consumers evaluate the validity and scientific merit of claims that manufacturers make about dietary supplements. There is little evidence to support the efficacy or safety of many dietary supplements, including:. However, scientists have shown that other ergogenic aids, such as caffeine and creatine monohydrate, are safe and effective for athletes.

It is important to be aware that some athletic associations ban the use of certain nutritional supplements. Moreover, athletes should ensure they maintain adequate hydration. Given that sweat losses are a combination of fluids and electrolytes, such as sodium and potassium, athletes may choose to and benefit from using sports drinks, milk , or both to meet some of their hydration needs.

The ISSN suggests that athletes training intensely for 2—6 hours per day 5—6 days of the week may burn over — calories per hour while exercising. As a result, athletes engaging in this level of activity may require 40—70 calories per 1 kg of body weight per day, compared with the average less active individual, who typically requires 25—35 calories per 1 kg of body weight daily.

According to the ISSN, athletes weighing 50— kg may require 2,—7, calories per day. It also notes that athletes weighing — kg may need to consume 6,—12, calories daily to meet training demands. The timing and content of meals can help support training goals, reduce fatigue, and help optimize body composition.

Guidelines for the timing and amount of nutrition will vary depending on the type of athlete. For example, the ISSN advises strength athletes consume carbohydrates and protein or protein on its own up to 4 hours before and up to 2 hours after exercise.

The American College of Sports Medicine ACSM also notes the importance of consuming protein both before and after exercise for strength athletes. By contrast, endurance athletes would need to consume mostly carbohydrates and a small amount of protein roughly 1—4 hours before exercise.

Both the ISSN and ACSM emphasize the role of meal timing in optimizing recovery and performance and recommend athletes space nutrient intake evenly throughout the day, every 3—4 hours. Some people may find that consuming meals too close to the beginning of exercise can cause digestive discomfort.

It is therefore important to eat an appropriate amount and not exercise too quickly after eating. People who are training or racing at peak levels may find it challenging to consume enough food for their energy requirements without causing gastrointestinal GI discomfort, especially immediately before an important workout or race.

For example, the ISSA highlights the importance of hydration and carbohydrate loading for competitive swimmers. At the same time, it emphasizes consuming easily digestible carbohydrates, such as bananas and pasta, prior to events to avoid GI discomfort.

Athletes may need to work with a sports nutritionist, preferably a registered dietitian , to ensure they consume enough calories and nutrients to maintain their body weight, optimize performance and recovery, and plan a timing strategy that suits their body, sport, and schedule.

Athletes need to eat a healthy and varied diet that meets their nutrient requirements. Choosing whole grains and other fiber -rich carbohydrates as part of a daily diet generally promotes health. Limit foods with excess saturated fats, fried foods, highly processed, artificial and refined foods 3.

In most instances, if training has decreased, total energy intake through food and drink also needs to be reduced 4. Eat with structure to have balanced meals and snacks and eat well when you eat, and then have breaks between meals with no picking or grazing, especially on low nutrient foods 5.

Have balanced meals and snacks which provide a variety of nutritional elements, include a lean protein, a wholegrain or high fibre carbohydrate; some good fats and vegetables at main meals read this article on snack ideas for athletes 6.

Try not to eat until you are uncomfortably stuffed full, you should finish a meal comfortably full 7. When training regularly aim to eat meals a day, which are a similar size, rather than 3 large meals with long gaps between the times you eat as this is more beneficial for muscle turn over and repair read this article on the importance of timing your meals as an athlete 8.

Try not to eat a large amount right before bed as it can interrupt sleep Will it help you reach your goal? Is it the right food choice for you? Is it even the time to be eating? Whether that is losing weight, gaining muscle, toning up, etc. Popular diets like Keto, intermittent fasting and the diet, require you to follow a specific set of rules that are not sustainable long-term.

A good place to start could look something like this:. Fuel up: Eat a meal every hours and aim to have colors on your plate. Snacks should include any of those two components for sustainable energy.

Hydrate: Aim to drink a minimum of half your body weight in fluid ounces per day as a starting hydration plan. Recover: Plan to consume a post-workout snack or meal within 45 minutes of training.

What are you training for? When setting nutrition goals, they should be specific, measurable, attainable, relevant and timely. To find a realistic goal that you can meet in this season, try writing down two action steps that you can take this week to implement that goal.

Make one of your action steps nutrition-related and the other non-nutrition-related. Consistency is key. Training can become tiresome, and you might hit a wall.

If this happens, who is there to support you?

A "superfood" is a term frequently used by the food industry to market a specific food as offering maximum nutritional benefits or being exceptionally nutrient-dense. While some foods are more nutritious than others and may positively affect health, it is essential to note that no single food is responsible for optimal health or disease prevention.

If you are looking to increase the nutrient density of your diet, including some of the following nutritious foods is an excellent place to start. These foods, including leafy greens, berries, eggs, sweet potato, and turmeric, contain antioxidants, complex carbohydrates, and protein and are beneficial for athletic performance.

Dark green leafy vegetables are packed with important nutrients such as folate, zinc, calcium, magnesium, iron, vitamin C, and fiber.

Eating leafy greens, such as spinach, kale, collard greens, and swiss chard, is shown to increase muscle function in men and women engaging in physical activity. Additionally, the nitrates in leafy greens convert to nitric oxide, opening blood vessels and improving blood flow during exercise. You can incorporate dark leafy green vegetables into your diet by making kale salads, sautéing spinach into eggs for breakfast, or blending them into a smoothie.

Berries are known for their powerful antioxidant properties, making them an important part of an athlete's diet. Exercise causes oxidative stress, which results in the production of free radicals, muscle damage, and fatigue. Including antioxidants in the diet may help enhance athletic performance by decreasing muscle damage and inflammation.

Top a yogurt parfait with blueberries, blend strawberries into a smoothie, or add raspberries or blackberries into a salad to get an antioxidant punch. Eggs, including the yolks, are rich in B vitamins, choline, iron, antioxidants, and high-quality protein, which is important for muscle recovery and repair.

The protein in eggs is considered to have high bioavailability, meaning it is easily digested and efficiently metabolized by the body. Additionally, eggs contain fatty acids that are important for heart health as well as vitamins and minerals that help with cell growth and tissue repair.

Eggs are an easy and quick breakfast, scrambled with veggies or hardboiled for grab and go. Sweet potatoes are a root vegetable packed with potassium, fiber, and vitamins A and C. They are an excellent source of complex carbohydrates needed by athletes for fuel. Getting enough potassium also reduces fatigue, muscle cramps, and the feeling of weakness.

Sweet potatoes can be incorporated into your diet in several ways. Top a baked sweet potato with Greek yogurt and almond butter for breakfast, roast wedges, add them to a salad, or bake until crispy and enjoy as sweet potato fries with a burger. Turmeric is a bright yellow spice, originally from India, used for cooking and medicinal benefits.

It is best known for its antioxidant and anti-inflammatory effect and may play a role in preventing chronic diseases such as cancer, heart disease, and diabetes.

Turmeric is also a more recent focus of post-exercise recovery research. Evidence suggests that individuals who use turmeric after a workout experience reduced muscle pain and tenderness, reduced muscle damage, and decreased inflammatory markers.

Incorporate turmeric into your routine by sprinkling the spice on roasted vegetables, adding it to a curry , or making golden milk. Turmeric is also available in supplement form. Adequate hydration is imperative to overall health and exercise performance.

We all lose water through normal bodily functions, such as breathing, digestion, and sweating. Athletes need to replace additional water and electrolytes lost through exertion during exercise.

Dehydration can lead to cardiovascular strain, altered metabolic function, and increased body temperature. Individuals also lose sodium, potassium, calcium, and magnesium with sweat. To avoid dehydration, it is important to ensure you are drinking before, during, and after exercise to maintain adequate hydration levels.

Whether you're training to run one mile, your first 5K, or a marathon, start with small and realistic nutrition and hydration goals. Trying to overhaul your entire diet at one time can feel overwhelming, and it is likely unsustainable. Small goals are more sustainable and, therefore, more beneficial in the long term.

If you feel your hydration is lacking, try investing in a fun water bottle. Flavor your water with fresh fruit or liquid beverage enhancers if you like your water to have a taste. Try adding one extra glass of water to your day.

Looking to include more antioxidants in your diet? Try adding one fruit and one vegetable to your meals each day. Pick one new nutrient-dense food and add it to your weekly meal plan. Add one each week, and soon enough, you will have greatly increased the variety of vitamins and minerals in your diet.

Sustainable, enjoyable nutrition habits are key to reaching your goals. It can be tempting to follow a fad diet or social media trend, but frequently these diets are restrictive and unsustainable.

If you have questions or concerns or want individualized nutrition recommendations, seek advice from a registered dietitian. T goals stand for Specific, Measurable, Achievable, Realistic, and Time-Bound. T goals serve as small, doable action steps to help you change your behavior and achieve your goal.

An example of a S. T goal is "I will include one vegetable at dinner 3 nights this week. Nutrition impacts so much of our ability to function, from our physical to mental wellbeing. Incorporating nutritious foods in your diet and eating a balance of carbohydrates, protein, and fat appropriate for your needs can positively affect your everyday life and fitness performance.

Nutrition needs vary based on many factors, including age and life stage. As we age, we may experience some changes, such as bone loss, loss of muscle mass, thinner skin, and less stomach acid.

Some of these changes may make you prone to nutrient deficiencies and you may need to increase your intake of certain foods or add supplements.

Aging also causes a slower metabolism and decreased calorie needs. Several factors affect your nutritional needs, including genetics, health status, environment , gut health, stage of life, fitness and activity level, and medications.

Speak with a registered dietitian to better estimate your individual nutritional needs. Koehler K, Drenowatz C. Now depending on the endurance sport and the training required for that discipline, high calorie foods may need to be consumed. Take, for example, an age-group Ironman triathlete that works a full-time job and has a family.

Sometimes a burger and fries will do, or a big bowl of cereal at night. When it comes to ultra-endurance events like an Ironman, it is important you make sure you replenish what you burn in order to perform and recover. However, even if you are training for an Ironman, quality needs to be prioritized over quantity.

Training should not encourage you to indulge in high calorie foods. Sadly, this can be a message that is propagated, working out just to eat junk food. But if this is the norm, something needs to be done. And this is what the study from UBC discovered.

You'll benefit more from whole-grain products. Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes. Stay hydrated with beverages, as a two percent drop in hydration levels can negatively impact performance. Options include milk, water, percent fruit juice and sport drinks.

However, realize that sport drinks and percent fruit juice tend to be higher in overall sugar content and, in the case of fruit juice, lack many of the health benefits present in its whole food counterpart.

Also, be sure not to confuse sports drinks such as Gatorade with "energy" drinks such as Red Bull and similar beverages. Stick with whole food options as much as possible as opposed to highly processed foods.

Without adequate calories from the healthiest food sources, you will struggle to achieve your performance goals. Plan a nutritious meal by choosing at least one food from each category. Healthy fat. Adequate hydration is a key element in sports performance. Most athletes benefit from developing a personal hydration plan.

A general rule for training is to consume a minimum:. Four to six ounces of fluid every 15 minutes of exercise. To properly assess, weigh yourself immediately prior to and after a workout. For every pound of weight lost, replace with 16 ounces of fluid. Best hydration choices include water, low-fat milk or percent juice.

Sports beverages are best reserved for competition, where quick hydration and electrolyte replacement are necessary. There are a few golden rules when it comes to eating on game day:. It happens the days, weeks, and months leading up to the competition.

Peak performance during competition means eating nutritious food while traveling.