Athletes Sample Menu


Sample Menu For Athletes – Focus On The Essentials

When it comes to prepping a sample menu for athletes, it is essential that you focus on selective food items. As an athlete, your body must receive the required nourishment. As an athlete, you are often bound to undergo intensive training sessions. Naturally, this means that you need to build your endurance levels to optimize your performance. And to do so, you need to ensure that your daily diet consists of nutritious food. Check out some of the food items that you need to focus on, to optimize your performance.

Sample Menu For Athletes- Carbohydrates

Carbohydrates are essential for your body, especially if you are participating in high-intensive training sessions. Your body transforms the sugars into glucose and then uses your muscles to store them as Glycogen. And as you exercise and work your muscles, your body converts the stored glycogen into energy. This enables you to maintain your performance even during high-intensive workouts. Moreover, if your intensive workout sessions tend to extend over two hours, then you may want to load up on carbohydrates three to four days in advance. This should enable you to stockpile the required energy in the form of Glycogen.

Sample Menu For Athletes – Focus On The Essentials
Athletes Sample Menu

Sample Menu For Athletes- Protein

Your body requires protein daily in order to function seamlessly. But you do not have to overload on it as protein does not provide much fuel for energy. And that is why it is a great idea for you to consult a professional like a dietician who can advise you accordingly. On average, a person would require 1.4 to 1.8 grams per kg of body weight. So you may need to consume about 88gms of protein for a person who weighs around 140-150 pounds. Just make sure that you obtain your protein from various organic food items such as lean meat, poultry, beans, egg, milk, nuts, and more.

Fat

When it comes to burning energy for endurance, your body often uses fat, when it runs of carbohydrates. That is one of the reasons why athletes are usually recommended to consume certain food items loaded with unsaturated fat. Some of the food items recommended to athletes often include Salmon, Tuna, avocados, vegetable oils, and more. But you would be well advised to go easy on the same. Moreover, you may want to avoid fatty food items on the day of the event as it can help trigger specific digestive issues. That’s why you may want to lay off excess fat, on the day of the event.

Sample Menu For Athletes – Focus On The Essentials
Athletes Sample Menu

Drink Enough Fluids

When you participate in high energy workouts, your body uses the energy it had stockpiled from all the carbohydrates. But it also depletes the moisture levels in your body. This is precisely the reason why you may want to drink more fluids than the norm, to avoid dehydration.

These are some of the things that you may want to pay attention to when it comes to prepping your sample diet. Just remember to source the required items organically and choose the healthier option.

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