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My Marathon Training Diet - FULL DAY OF EATINGPost-competition meal plans -
This is most effective within four hours after an event. Spread 1 tablespoon of peanut butter on four waffles and 1 tablespoon of jam on remaining four waffles. Makes four servings. Each serving has calories, 60 grams g carbohydrate, 15 g fat, 5 g fiber and milligrams sodium. Eat Smart.
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Breadcrumb Ag Home Extension publications Eat Smart: Choose Healthy Pre- and Post-game Meals. Eat Smart: Choose Healthy Pre- and Post-game Meals FN, Reviewed Aug. Publication File: Eat Smart: Choose Healthy Pre- and Post-game Meals.
Lead Author: Julie Garden-Robinson, Ph. Other Authors. This could be something as simple as an energy bar, banana or toast with a light smattering of nut butter.
Between meals, the best snacks for athletes are quality foods that combine protein and carbohydrates. Go for items such as peanut butter and jelly on whole-wheat bread, yogurt and fresh fruit, or a smoothie made with protein powder, fruit and milk.
How you arrange your meal plans should vary according to when you exercise, if you work out or practice more than once per day, your size and your preferences.
You have many options for eating healthfully and getting the nutrients you need. The exact quantity of food depends on your metabolism, your size and when you're in training — if it's game time or heavy competition season, you may need larger quantities than in the off-season.
Read more : Is Morning or Night the Best Time to Lift Weights? If you practice before the sun rises, you may not have time to eat a full breakfast before you exercise.
But you've gone several hours without eating, so you need something before you hit practice. A possible meal plan for an early morning workout day includes:. If you have a lunchtime practice, you might be tempted to skip the meal altogether.
You should load up at breakfast with a good to calories, but skip greasy fried foods so as not to sabotage your workout in a few hours.
Split your lunch so you eat one-third to one-half of it before your workout and the rest afterward as a post-workout meal. For example:. How you eat the day leading up to practice or your event matters.
You need two to three hours to digest a full meal before an athletic event ; small snacks of to calories can be eaten in the hour before game time, however. Eat plenty at meals, but avoid overeating. You may load up more in the morning and lighten up as practice or game time approaches:.
Vegetarian and especially vegan athletes — who don't eat any animal products whatsoever — are at risk of nutritional deficiencies if they don't carefully plan their meals.
They may be short in omega-3 fatty acids that help reduce inflammation, vitamin B12, iron, zinc, calcium, iodine and vitamin D, explains research published in a issue of the Journal of the International Society of Sports Nutrition.
A possible vegan nutrition plan for a day would entail:. Athletes, especially during the competitive season, can benefit from a little dietary support in the form of supplements.
Always check with your doctor before adding supplements to your endurance athlete diet and make sure that the brand you choose is of the highest quality.
Certain supplements can assist in glycogen restoration, boosting immunity and muscle regeneration. Whey protein is one of the more well-known supplements that can be added to water, milk, juice or smoothies as a quick post-workout meal to help with muscle growth.
Sports Medicine reported in a review published in that whey is rich in an amino acid known as leucine and can thus help boost muscle protein synthesis, fostering repair and growth. Curcumin and bromelain may be other beneficial supplements to aid in recovery, but more research is needed.
Nutrition Diets Special Dietary Considerations. Daily Meal Plans for Athletes By Andrea Boldt Reviewed by Jill Corleone, RDN, LD. Athletic activity requires optimal fueling with healthy meals.
Video of the Day. Nutrient Basics. The Right Carbohydrates. Protein Pointers. Fats Are Necessary Too. Breakfast Foods for Athletes. Lunch Foods for Athletes.
Dinner Foods for Athletes. Pre-Workout, Post-Workout and General Snacks. Meal Plans. Early Morning Workout. Lunchtime Practice. Breakfast: Whole-grain pancakes, nut butter and sliced banana Lunch before the workout: Half of a roast beef sandwich with lettuce and tomatoes Lunch after workout: Other half of the sandwich, clear soup such as vegetable or chicken noodle , fruit salad and glass of milk Dinner: Grilled chicken, baked potato and green beans with dried fruit raisins, dried mango, dried cherries for dessert.
Late Afternoon Practice or Game. Vegetarian and Vegan Athletes. Breakfast: Smoothie made with pea or hemp protein, fruit and almond milk Lunch: Large vegetable salad with chick peas, nut-based dressing and avocado Snacks: Pita bread with nut butter and fresh fruit Dinner: Stir-fried vegetables with tofu and brown rice.
The Role of Supplements. Warning Always check with your doctor before adding supplements to your endurance athlete diet and make sure that the brand you choose is of the highest quality.
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