Eat Like a Champion - Eating for the Athlete

Here is an example of how we view a pretty good day of nutrition for one of our athletes.  This is for a competitive athlete, and the amounts of food would need to be adjusted to the goals of the athlete.

7:15-7:30 AM: BREAKFAST OF CHAMPIONS (FEEDING #1)

1-2 cup(s) Whole Grain (high fiber, low sugar) Cereal or Oatmeal,

1 cup Skim or Soy Milk, 2 Tbsp. Flax-seed oil, 1 cup Fresh or Frozen Blueberries, 2-4

2-4 Hard-boiled Omega-3 enriched Egg Whites

8-16oz Water, Multivitamin + 1-2×1000mg capsule Fish Oil

9:30-10:00AM: MORNING / PRE-WORKOUT SNACK (FEEDING #2)

1 Apple with 2 Tbsp. Natural Peanut Butter OR 1 Builder’s Bar, 16oz. Water

10:30-11:30: WORKOUT (FEEDING #3)

Sip Gatorade mixed with 1/2 scoop whey protein isolate (shake well)

11:30-12:00PM: POST-WORKOUT SHAKE (FEEDING #4)

16 oz. low-fat Chocolate Milk OR Gatorade Recovery Shake, 1 piece fruit,

1-2×1000mg capsule Fish Oil

1:00-1:30PM: LUNCH (FEEDING #5)

Large Spinach or Romaine Salad with 2-3 fists* of protein (chicken, turkey, fish, beans,

eggs) OR

Whole-wheat wrap filled with veggies & 2-3 fists* of protein (tuna, turkey, grilled

chicken, hummus etc.), 16 oz. Water or Green Tea

*1 fist= 1 serving

3:30-4:00PM: AFTERNOON / SNACK (FEEDING #6)

1 Apple with 2 Tbsp. Natural Peanut Butter OR 1 Builder’s Bar, 16oz. Water

6:00PM: DINNER (FEEDING #7)

2-4 fists Grilled Chicken, Fish or Steak Fajitas with Grilled Veggies, 1-2 cups Black

beans, Salsa, Cheese, Guacamole, 1-3 whole wheat tortillas

8:30-9:00: EVENING SNACK (FEEDING #8)
1-2 cups Low-fat Greek Yogurt with 1 Handful of Chopped Walnuts or Almonds, 16oz.
Water

paul manfre

PowerAthlete, 144 Westpark Road, Centerville, OH, 45459