Glycogen is made up of glucose, which is used as energy in your body. This is most effective within four hours after an event. Spread 1 tablespoon of peanut butter on four waffles and 1 tablespoon of jam on remaining four waffles. Makes four servings.

Each serving has calories, 60 grams g carbohydrate, 15 g fat, 5 g fiber and milligrams sodium. Eat Smart. Play Hard. For more information, visit www. North Dakota State University is distinctive as a student-focused, land-grant, research university. NDSU Agricultural Affairs educates students with interests in agriculture, food systems and natural resources; fosters communities through partnerships that educate the public; provides creative, cost-effective solutions to current problems; and pursues fundamental and applied research to help shape a better world.

Breadcrumb Ag Home Extension publications Eat Smart: Choose Healthy Pre- and Post-game Meals. Eat Smart: Choose Healthy Pre- and Post-game Meals FN, Reviewed Aug. Publication File: Eat Smart: Choose Healthy Pre- and Post-game Meals.

Lead Author: Julie Garden-Robinson, Ph. Meals when you're in training involve more than supplying enough calories to keep your energy up. You also must fuel your body with attention to nutrient quality. You need knowledge and planning to eat right and optimize your performance and overall well-being.

The most important thing to remember when creating a diet plan is that no one diet is right for every person or athlete. Athletes can be highly successful on a number of different diet plans with varying macronutrient ratios. Macronutrients are carbohydrates, fats and protein.

Most endurance athlete diets focus heavily on carbohydrates, which are the primary provider of energy for the body. Nutrition Today published an expert panel review in , noting that carbohydrates, despite recent dietary trends away from them, are still indispensable as an energy source for high-intensity performance.

The Dietary Guidelines for Americans for recommends that you get between 45 and 65 percent of your calories from carbohydrates. Athletes should aim for the higher end of this range. Rice, potatoes and pasta, for example, are valuable parts of an athlete meal plan.

Regularly select high-quality carbohydrates so that you not only get energy, but important nutrition and fiber.

Whole grains , such as brown rice and quinoa, as well as vegetables, are good carbohydrate options for an athlete diet plan. Read more : Good Sources of Carbohydrates for Athletes. Carbohydrates aren't the only important macronutrient in an athlete meal plan.

The protein and fat needs of athletes are greater than once thought. Active bodies need protein to help repair and grow muscle fibers stressed during activity. Protein foods include lean meats, poultry, fish, dairy, soy and nuts. The expert panel in the Nutrition Today report notes that research consistently shows that 0.

This means if you weigh pounds, you should aim for between 83 and grams of protein daily. Spread your intake of protein out through the day, with an emphasis on a good dose of 20 to 30 grams post-exercise to support muscle repair and growth. The journal Nutrients published research in that supports the post-workout recommendation of about 30 grams of protein.

You can fulfill it with 4. Fats, especially monounsaturated fats , are an essential source of energy. They support healthy skin and hair, brain cell growth and absorption of essential nutrients.

Be cautious with fat, however, as eating a lot of it — especially prior to practice or a game — can make you feel sluggish. Fat slows digestion. When you eat fats, choose avocado, nuts, olive oil or fatty fish. You don't usually find doughnuts, white bagels or greasy hash browns on a quality diet plan for an athlete.

Exactly what you eat for breakfast depends on personal preferences, when you plan to train and how many calories you need per day.

General recommendations usually include whole grains, such as whole-wheat breads and pancakes or oatmeal; eggs and lean meats for protein; low-fat dairy, such as milk or yogurt, for calcium; and fruit for important vitamins and antioxidants. Read more : 14 Power-Packed Breakfasts to Power You Through the Morning.

Breakfast doesn't have to consist of traditional "breakfast" foods, either. A turkey sandwich on whole-grain bread, leftover salmon and a sweet potato, or pasta with grilled chicken and roast vegetables are all good choices. Don't skip lunch , even if it's your time for training.

Eat a small portion before you work out and the rest afterward to ensure you get the calories and nutrients you need. Lunch can look traditional, with sandwiches, salads and soup, or be a combination of snack-like foods such as nuts, seeds, hard-boiled eggs, fresh fruit, cut-up vegetables and hummus.

Skip the fast-food burgers, hot dogs and fries. Even if you worked out earlier, these foods have too much salt and saturated fat to support healthy physical performance — no matter how many calories you burned.

And if you plan to work out after lunch and before dinner, a fatty meal can impair later performance. A good, balanced dinner consists of 4 to 5 ounces of lean protein, a cup or two of green leafy vegetables and quality carbohydrates, such as white or sweet potatoes, rice, quinoa or pasta.

Dinner is a good time to load up, but don't overstuff yourself or it might interfere with sleep. If it's been several hours since your last meal and you're heading to practice, have a light snack in the 30 to 60 minutes prior to working out.

This could be something as simple as an energy bar, banana or toast with a light smattering of nut butter.

Between meals, the best snacks for athletes are quality foods that combine protein and carbohydrates. Go for items such as peanut butter and jelly on whole-wheat bread, yogurt and fresh fruit, or a smoothie made with protein powder, fruit and milk.

How you arrange your meal plans should vary according to when you exercise, if you work out or practice more than once per day, your size and your preferences. You have many options for eating healthfully and getting the nutrients you need.

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Copyright © STACK Powered by Stack Sports. Between meals, the best snacks for athletes are quality foods that combine protein and carbohydrates. Go for items such as peanut butter and jelly on whole-wheat bread, yogurt and fresh fruit, or a smoothie made with protein powder, fruit and milk.

How you arrange your meal plans should vary according to when you exercise, if you work out or practice more than once per day, your size and your preferences. You have many options for eating healthfully and getting the nutrients you need. The exact quantity of food depends on your metabolism, your size and when you're in training — if it's game time or heavy competition season, you may need larger quantities than in the off-season.

Read more : Is Morning or Night the Best Time to Lift Weights? If you practice before the sun rises, you may not have time to eat a full breakfast before you exercise.

But you've gone several hours without eating, so you need something before you hit practice. A possible meal plan for an early morning workout day includes:. If you have a lunchtime practice, you might be tempted to skip the meal altogether.

You should load up at breakfast with a good to calories, but skip greasy fried foods so as not to sabotage your workout in a few hours. Split your lunch so you eat one-third to one-half of it before your workout and the rest afterward as a post-workout meal.

For example:. How you eat the day leading up to practice or your event matters. You need two to three hours to digest a full meal before an athletic event ; small snacks of to calories can be eaten in the hour before game time, however.

Eat plenty at meals, but avoid overeating. You may load up more in the morning and lighten up as practice or game time approaches:. Vegetarian and especially vegan athletes — who don't eat any animal products whatsoever — are at risk of nutritional deficiencies if they don't carefully plan their meals.

They may be short in omega-3 fatty acids that help reduce inflammation, vitamin B12, iron, zinc, calcium, iodine and vitamin D, explains research published in a issue of the Journal of the International Society of Sports Nutrition. A possible vegan nutrition plan for a day would entail:.

Athletes, especially during the competitive season, can benefit from a little dietary support in the form of supplements.

Always check with your doctor before adding supplements to your endurance athlete diet and make sure that the brand you choose is of the highest quality. Certain supplements can assist in glycogen restoration, boosting immunity and muscle regeneration. Whey protein is one of the more well-known supplements that can be added to water, milk, juice or smoothies as a quick post-workout meal to help with muscle growth.

Sports Medicine reported in a review published in that whey is rich in an amino acid known as leucine and can thus help boost muscle protein synthesis, fostering repair and growth.

Curcumin and bromelain may be other beneficial supplements to aid in recovery, but more research is needed. Nutrition Diets Special Dietary Considerations.

Daily Meal Plans for Athletes By Andrea Boldt Reviewed by Jill Corleone, RDN, LD. Athletic activity requires optimal fueling with healthy meals. Video of the Day. Nutrient Basics. The Right Carbohydrates. However, if your client wants to gain or lose weight, these numbers should be adjusted accordingly.

Try it now. While this can look different for everyone, there are some general guidelines for carbohydrates, protein, and fat. Tip: Learn more about sports nutrition in this extensive article.

Interestingly, studies have found that many athletes fail to consume enough carbohydrates to fully replenish muscle glycogen stores. As a dietitian, you can encourage your clients to eat enough carbs to fuel their workouts by suggesting a variety of foods.

Here are some examples of what to include in high-carb meal plans for athletes:. Protein is an essential macronutrient that plays a vital role in strength, muscle mass, and satiety. Check out this article for more information on how you can use protein to boost sports performance.

Furthermore, experts suggest that 1. Here are some high-protein foods to consider including in a meal plan for athletes nutrition plan:. Not all fats are created equal.

While saturated and trans -fats have been tied to adverse health outcomes, healthy fats like omega-3s, mono- and polyunsaturated fats may help decrease LDL cholesterol, increase HDL cholesterol, reduce risk of heart disease, fight inflammation, and increase satiety.

Adequate fluid intake also helps regulate body temperature, reduce cardiovascular strain, decrease the risk of injury, and improve recovery. Daily fluid intake recommendations can vary.

When it comes to hydration, water is best. However, sports drinks can be beneficial because they contain a combination of water for hydration , carbohydrates for quick-burning fuel , and electrolytes to offset those lost in sweat.

Find out the resources that will save you time and improve the nutritional follow-up of your patients. For example, instead of having egg whites, toast and fruit for breakfast every morning, switch it up with some oatmeal, berries, and a dollop of peanut butter.

These different options will not only keep your client excited about their meal plan, but it will provide them with a variety of nutrients to help with athletic performance and enhance overall health.

You should evaluate your client as a whole instead of just providing a meal plan based on nutritional calculations alone. For instance, if your client is a heavy-weight lifter, you may want to increase their creatine intake. However, if you have a soccer player or an endurance runner, you can consider boosting their carbohydrate intake.

Furthermore, age, different sports, and personal goals all play a role in sports nutrition and should be closely examined when creating a meal plan. When game day arrives, have your clients stick with their usual diet instead of trying something new. If your clients are traveling for an away game, encourage them to pack a variety of foods and drinks so that they have healthful options instead of relying on the food provided at the venue.