Examples Of Food Rations For Athletes Of Various Sports

Based on general recommendations for athletes of various sports , examples of approximate food rations can be given . However, it is not necessary to absolutize these nutritional schemes , because they must be adapted to the individual regime and characteristics of athletes .

This diet includes 6 meals with a total caloric content of 3500 kcal/day.

• Breakfast: protein — 4 pieces, yolk — 1 piece, oatmeal — 150 g, toasted bread — 2 pieces, orange — 1 piece, multivitamins and minerals — 1 tablet.

• Second breakfast: protein with skimmed milk — 1 portion, banana — 1 pc.

• Lunch: turkey or chicken breast - 150 g, rice - 100 g, boiled potatoes - 100 g, various vegetables - 100 g.

• Afternoon: protein with skimmed milk — 1 portion, banana — 1 pc.

• Dinner: lean beef — 200 g, boiled potatoes — 300 g, various vegetables — 100 g.

• Before going to bed (in 1.5 hours): oatmeal — 150 g, protein — 4 pcs., yolk — 1 pc.

We all remember that sports supplements should in no case replace basic nutrition , but only supplement it. After all, it is quite permissible to exclude protein from the diet , replacing it with just a glass of milk. Also, it is not necessary to eat only proteins, if the athlete 's body reacts normally, then you can eat whole eggs.

Taking into account all of the above, the diet can take the following form.

• Breakfast: eggs — 4 pieces, oatmeal — 150 g, toasted bread — 2 pieces, orange — 1 piece, multivitamins and minerals — 1 tablet.

• Second breakfast: milk - 1 glass, banana - 1 pc.

• Lunch: turkey or chicken breast - 150 g, boiled potatoes - 200 g, various vegetables - 100 g.

• Afternoon: milk - 1 glass, rice - 100 g, apple - 1 pc.

• Dinner: lean beef — 200 g, boiled potatoes — 300 g, various vegetables — 100 g.

• Before going to bed (in 1.5 hours): oatmeal — 150 g, eggs — 4 pcs.

In such a diet, athletes get a little less protein and a little more fat, but do not get attached to proteins and do not complicate everything by throwing out yolks from eggs every time.

Also, you can try the following diet .

• Breakfast: eggs — 2 pcs or cottage cheese — 250 g, porridge with milk or sunflower oil — 100 g, bread — 4 pieces, tea or coffee.

• Second breakfast: apple — 1-2 pieces, yogurt — 250 g or milk — 200 g, a bun.

• Lunch: porridge (mainly dairy) - 150-200 g, eggs - 2 pcs, apple - 1 pc or vegetable salad - 1 portion, bread - 4 pieces, cheese - 50-100 g, tea.

• Afternoon: cottage cheese — 150 g, porridge — 100 g, milk or yogurt.

• Dinner: milk - 1-2 glasses, brown bread - 100 g, cottage cheese.

• Before going to bed (in 1 hour): milk - 1 glass, bread or fruit (apples, pears).

You can also drink a protein shake between meals — 4 tbsp. mixture per 200 g of water or milk — this will provide the athlete 's body with an additional 40-80 g of protein, which will improve the recovery of the body after heavy loads.

This diet is quite light - its calorie content is about 2500 kcal, excluding proteins. It is great for athletes who are engaged in running, fencing, martial arts. Also, it is vegetarian, so you can supplement it with fish or lean meat. If desired, porridge can be replaced with pasta dressed with vegetable oil or sour cream. And for those who love butter, 10 g per day is not only acceptable, but also desirable.

Let's also mention the nutrition of athletes of other sports . For your attention, the diet for sports with significant aerobic loads, such as steeplechase. The total calorie content is 2378 kcal.

• Morning snack: grapefruit - ½ pc.

• Breakfast: boiled chicken breast - 1 pc., boiled potatoes (without butter and sour cream) - 1 pc., green beans - 1 plate, boiled carrots - 2 pcs., fruit salad (without sugar) - 1 plate. 866 kcal.

• Lunch: Oatmeal from crushed grain - 1 plate, nuts - 1 tbsp., raisins - 1 tbsp., whole milk - 1.5 glasses, apple - 1 pc. 613 kcal.

• Afternoon: cheddar cheese — 30 g, unsalted peanuts or other nuts — 60 g. 316 kcal.

• Dinner: whole wheat sandwich with 2 eggs without butter, mixed salad with lemon juice - 1 plate, orange - 1 piece, yogurt - 1 glass. 589 kcal.

• Evening snack: bun with poppy seeds — 1 piece, whole milk — 1.5 cups. 310 kcal.

The total calorie content of the diet is 2407 kcal. If necessary, it can be increased by introducing proteins and/or other food substitutes.

• Morning snack: banana — 1 pc.

• Breakfast: boiled eggs — 2 pcs., raisins — 2 tbsp., white bread — 2 pieces, mixed fruit salad — 1 cup, milk — 1.5 cups. 889 kcal.

• Lunch: cold lean beef — 90 g, cheddar cheese — 30 g, tomato — 1 piece, carrot — 2 pieces, celery roots — 2 pieces, whole wheat bread — 1 piece, apple — 1 piece, water — 2 glasses. 618 kcal.

• Afternoon: a bun with raisins — 1 pc., milk — 1.5 cups. 310 kcal.

• Dinner: vegetable soup - 1 plate, salmon - 180 g, tomato - 2 pcs. 780 kcal.

• Evening snack: banana — 1 pc.

• Breakfast: oat soup with fruit - 1 plate, meat with vegetables - 150 g, milk with berries, bran bread with processed cheese, fruit, vegetable salad with sunflower oil.

• Second breakfast: a glass of milk with whole grain bread or cookies or a protein-carbohydrate shake in milk, a boiled egg or 100 g of cottage cheese, a banana.

• Lunch: vermicelli soup with meat or chicken - 1 plate, boiled egg or 100 g of cottage cheese, boiled potatoes or vegetables - 1 plate, vegetable or fruit salad with sunflower oil - 1 plate, pastries with honey, fruit juice or mineral water - 1 glass.

• Afternoon: meat or fish soup — 1 plate, cold meat, fish or poultry — 100 g, bread with 50 g of cheese, juice or mineral water.

• Dinner: meat or fish - 200 g, 100 g of cottage cheese with fruit, salad - 1 plate, juice - 2 glasses, mineral water.

Fish - 230 g, lemon - 1 piece, stewed zucchini - 1 plate, buns with bran - 2 pieces, mineral water with lemon - 1 glass or herbal tea - 1 cup.

Protein shake - 1 piece + ½ banana, omelet from 2 eggs with green pepper, onion and tomatoes, celery or other vegetables, bran bread - 2 pieces, herbal tea or juice - 1 glass.

Boiled shrimp with lemon - 20 pieces, boiled brown rice - ½ plate, fresh or stewed broccoli - 3 florets, tomato with spices - 1 piece, bran bun - 1 piece, mineral water or herbal tea - 1 glass.

When building the diet of athletes , you should listen to general recommendations, but be guided by individual characteristics. It is possible that at the beginning it will take some time to observe how many calories, carbohydrates, proteins and fats are consumed during the day. All this should be recorded in a special diary, as well as constantly follow the data of anthropometric measurements, indicators of strength, well-being and performance, etc., shown by athletes . In accordance with what the diet is regulated . To make the diet most optimal for athletes , 1-2 months are enough. After that, all that remains is not to go beyond it and, if necessary, make changes in nutrition.