Fit young woman fighting off fast food


Just because you are training or working out does not mean you can eat whatever you want.  Yes, you may be able to eat more calories in your day then your fellow sedentary friends and colleagues.  But, this does not give you the “ok” to eat and drink whatever you want.  You still need a balanced nutrition plan that incorporates nutrient dense snacks and meals.  Here are the basics to get you started.

Generally allow…

3-4 hours for a large meal

2-3 hours for a smaller meal

1-2 hours for a small snack or liquid meal

Before You Train/Compete…

Meal Ideas

  • Bagel with jam/honey, nut butter, fruit cup & yogurt
  • Oatmeal/cereal, milk, dried fruit, juice
  • Grilled chicken sub, carrot sticks & dip, chocolate milk
  • Pasta with lean meat/tomato sauce, salad, fruit salad, milk
  • Lentil soup, roll, salad, soy/almond beverage

Snack Ideas

  • Flavoured milk and banana
  • Oatmeal cookies and milk
  • Yogurt, granola and berries
  • Peanut butter and fruit wrap and milk

When You Train/Compete

Short Breaks (< 2hr)

  • Honey/jam sandwich
  • Fruit – fresh/canned/pureed
  • Plain or chocolate milk
  • Fruit yogurt
  • Cereal bar
  • Cereal/dried fruit mix
  • Sport drink or diluted fruit juice

Longer Breaks (2-3 hr)

  • lean meat sandwich
  • juice & bagel/muffin
  • yogurt, fruit, cereal

Meal Ideas (3 hr)

  • vegetable soup, lean meat sandwich, milk, & fruit
  • Rice, chicken, steamed veggies, yogurt, & juice

After You Train or Compete You Should Eat… 

Meal Ideas

  • Lean meat sandwich/sub, veggies, milk, oatmeal raisin cookie, fruit
  • Egg, cheese, and ham English muffin, juice
  • Soup and sandwich
  • Thick crust pizza with lean meat, veggie topping, milk, fruit
  • Bean burrito with veggies, chocolate milk
  • Hot/cold cereal, milk, banana, juice

Snack Ideas

  • Cereal or fruit bar, milk/yogurt
  • Bagel, nut butter, fruit spread, milk/juice
  • Yogurt, fruit and cereal
  • Chocolate milk

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