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*Heather * helps shelters for abused women and children.
What makes nutrition unique and challenging is biochemical individuality. The optimal training diet for one person can be detrimental to the next. These guidelines are based on the current body of knowledge which will undoubtedly continue to evolve in the future. Athletes should never compete with diet strategies that have not been successfully explored in practice. No one pregame meal is right for every athlete or every event. It's best to consult 
with a sports medicine specialist to determine specific dietary and hydration requirements based on individual needs. 
*The chart and guidelines below serve as an example for educational purposes, not as individualized recommendations.
           
MEAL PLAN
2HOURS BEFORE TRAINING/
COMPETITION
DURING TRAINING/
COMPETITION
RECOVERY THE FIRST HOUR
EVENING (PM)
BEDTIME SNACK
WEIGHT MAINTENANCE:
STRENGTH
ATHLETES1
5 isocaloric, very high protein, moderate carbohydrate, low fat meals
PCF*: 30-50-20
MRP** mixed with water and fruit or protein bar or small sandwich (turkey, chicken, tuna)


Water or sports drink
MRP mixed with sports drink

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