Sports Nutrition - Dietplan Example

An athlete needs a lot of clean, healthy calories to provide them with energy throughout the day.

Breakfast:  If you are training with weights, working hard in practice and doing a lot of cardio all while trying to concentrate in school, you need to have a balanced diet. Otherwise, you will not have the energy to get through your workouts and your body will try to hold onto as much fat as possible as an attempt to survive. You can’t burn a fire without having something in the furnace first, remember that. You need protein to build muscle, fat to burn fat and carbohydrates for energy.

Protein shake 2 scoops of whey protein

1 cup of oatmeat

1 banana

1 cup of raisins

1 cup of total cereal ALL blended together with spring water and crushed ice

1-2 glasses of water

Mid-Morning Snack: 

8 egg whites

2 slices of rye bread

1 orange

1-2 glasses of water

Lunch:

2 cups of pasta

grilled chicken

garden salad with oil and vinegar

1-2 glasses of water

Mid-Afternoon Snack:

protein shake

1 apple

1-2 glasses of water

Dinner: grilled chicken, lean meat or fish

1 cup of brown rice

steamed vegetables

1-2 glasses of water