Athlete Nutrition – Part 2

A few days ago, I put up a post covering proper nutrition habits for athletic performance.  Included in that post were my five guidelines that every athlete should follow as well as some general nutrition tips. 

To expand on Part 1 of this series I am going to cover what an athlete’s nutritional day should look like. As we go through each meal, I will lay out an ideal option for that specific meal as well as the macronutrient makeup each meal should have.

The Athletes Ideal Nutritional Day

Meal 1: Breakfast

  • Timing: Between 6 and 7AM
  • Ideal Option: Scrambled Eggs, Sliced Avocado, and Whole Wheat Toast
  • Macro Layout: High Protein, High Carb, Moderate Fat

Meal 2: Mid-Morning Snack

  • Timing: Between 9 and 10AM
  • Ideal Option: Protein Shake OR Grilled Chicken, Mixed Nuts, and Fruit
  • Macro Layout: High Protein, Moderate Carb, Moderate Fat

Meal 3: Lunch

  • Timing: Between 12 and 1PM
  • Ideal Option: Lean Protein (Chicken/Steak), Green Salad, Mixed Nuts
  • Macro Layout: High Protein, Moderate Carb, Moderate Fat

Meal 4: Mid-Afternoon Snack

  • Timing: Between 3 and 4AM
  • Ideal Option: Protein Shake OR Sandwich (Deli Meat, Whole Wheat Toast
  • Macro Layout: High Protein, Moderate Carb, Moderate Fat

Meal 5: Dinner

  • Timing: Between 6 and 7PM
  • Ideal Option: Lean Protein (Chicken/Steak/Fish), Green Salad, Sweet Potato
  • Macro Layout: High Protein, High Carb, Moderate Fat

Meal 6: Late Night Snack

  • Timing: Between 9 and 10PM
  • Ideal Option: Casein Protein Shake OR Cottage Cheese
  • Macro Layout: High Protein, Low Carb, Moderate Fat

Now, depending on individual body composition goals the makeup of these meals will very a bit. However, the number and frequency of meals needs to stay the same. As an athlete, your performance is dictated by what you put in your body.

Think of your body as a racecar, if you fill it with low grade gas the car will run but not nearly as effectively and powerfully as it would if you put premium gas into it.

As one of my mentors always said… “You cannot out-train poor nutrition”

So, its Sunday.  Take an hour today and plan out your meals for each week.  Prep your breakfasts, lunches, and mid-day snacks so that there is never a chance of you missing a meal or eating something that slows you down.

Be smart with your choices and take accountability over your nutrition.

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