Anonymous. Perfect pre-game meals give young athletes the energy to get through demanding physical performances without creating spikes and crashes in blood sugar. This means that the energy will be slowly released over time to keep you performing at your best for longer. Sources of 50-60 grams of carbs: • Sweet potatoes. Your message has been successfully submitted, You are already signed up to our newsletter, You have previously requested to be completely removed from our Simply fill in the form below to submit your query. Does Caffeine Enhance Sports Performance. Platt notes that you don’t need to eat during a workout that’s an hour or less. This is the perfect salad to revive you after a morning workout and keep you going 'til lunch 25 mins . All too often people complain that they are simply too busy to eat healthily. Paula’s diet is meticulously planned, and one healthy meal she comes back to time and time again is avocado topped with salmon. If this dish had anything to do with Bolt, The Pros And Cons Of Sports Nutrition Products. at lunchtime athlete's eat healthy foods like banana's,apples and all other types of fruits. Ever think of the word carbo“hydrate”? For lunch, he had whole wheat pasta, salmon, and vegetables. Remember, when you eat the foods is as important as what you are eating. The substantial, The fastest man in the world starts his day with the traditional Jamaican dish of ackee and saltfish, served with dumplings, cooked banana, yellow yam and potato. 20 ounces of water. 5 Energizing Snacks for On-The-Go Athletes, The 10 Best Energy Bars For Athletes (And Everybody Else), No Meat Athletes: 5 Vegan Protein Sources Perfect for Fueling Your Workouts. You will need a healthy diet plan to achieve your goal. Plus these are the “good” carbs and the stuff you need to be elite. Download the new 'myrealbuzz' app and start tracking! Greek yoghurt and granola is a simple but highly effective meal to kick off the day. The American swimmer consumes a staggering 12,000 calories a day. If this dish had anything to do with Bolt setting a 9.36 second world record for the 100 metre sprint then it must be good. A great source of dairy can provide high amounts of not only calcium, but also great carbs and proteins too. The yams present in the dish are also something of a superfood. For a 2 p.m. start, consider having a substantial, high-carb breakfast, such as pancakes, and a light lunch of salad with a roll around noon. Lunch On the Go. Like most athletes, Mo Farah is a big believer in getting enough protein, and one way in which he does this is by eating grilled chicken after training sessions. Include the following foods in your athlete’s eating plan and your athlete … If you want to train like an athlete, or aspire to … Eat like an athlete – Aileen McGlynn Aileen McGlynn is a tandem cyclist who was awarded an OBE in 2009 and went on to win a silver medal at the London 2012 Paralympics. To start his day, Phelps eats three fried egg sandwiches with cheese, tomato, lettuce, fried onions and mayo. But he would eat light during the day in order to digest quickly and have enough energy for training. For dinner, serve grilled chicken breasts with steamed rice and vegetables, or pasta with red sauce and lean ground beef, along with a salad. Plan on eating a bigger than normal breakfast and lunch, and fitting in snacks between meals. It's imp… Where can I turn to for 25 grams or protein and why so much?Well, we all know protein is a staple for athletes. Want to be a serious competitor? Plus the athletes have a lot of time to digest the proteins being that lunch is usually around 11 a.m. and practices are generally at 3 p.m. Sources for 25 grams of protein can be:1 whole wheat pita with turkey, 1 Advocare Muscle Gain pouch with 8 ounces water, 1 3.5-ounce piece of grilled chicken breast, 1 turkey and cheese sandwich on wheat bread. Chase It! Seven to nine hours per night is a range everyone should shoot for. Your actual needs will vary based on your size, experience level, and race plans; consult a dietitian for optimal results. Food is the fuel that helps athletes perform their best. 2 cups fat-free plain Greek yogurt sprinkled with granola and strawberries. Make sure they’re fueling up with the right combination of nutrients before the game. The Differences Between Us and Elite Athletes. Easy . Paired with Greek yogurt, this breakfast will also provide calcium, which is vital for bone strength and, Did you know that Andy Murray has to eat a staggering 6,000 calories a day to meet the enormous energy demands of professional, If you can’t stomach a full meal first thing in the morning when you’ve just woken up, then you should consider following in the footsteps of gold medal winning track cyclist Chris Hoy by having a, The American swimmer consumes a staggering 12,000 calories a day. The substantial breakfast contains many vital vitamins and minerals including protein from the eggs and B vitamins from the grits. For instance, nutrient-rich broccoli, a great food in general, is bad to have before running because it is so fiber-rich and takes time to digest. BOOM! Obviously these calories have to come from healthy sources, including a variety of pasta dishes. Eat like an athlete recipes; This competition is now closed. Eggs are an easy source of protein for athletes, and alpine skier Lindsey Vonn likes hers with: avocado, cilantro, salsa, mushroom and onions. Dudley favors a chicken, tuna, or turkey sandwich; the carbs help him restore his energy, and the meat provides the protein he needs to rebuild muscle. By Roxanne Fisher. It’s a totally different story for athletes. Veggies and fruits require no preparation. I love those! Only 177 calories per cup, they contain 34 per cent of daily required vitamin C intake, 40 per cent vitamin B6 and 26 per cent of daily potassium requirement. Your meal should also be low in fat and protein. Related article: Eat like an athlete: Cajun salmon and spicy veggie rice ... An excellent on the go lunch option. Pack a sandwich and some fruit along with some juice, water or skim milk and you'll have a convenient lunch that you can eat at the park, the track or wherever your runs take you. 1 handful of carrots. Truly dedicated high school athletes know that you have to look beyond the field (or court, or pool, or wherever it is you practice and play your sport) in order to find true success. (I’ll go into that one later…). Eating for athletic performance is something you should be conscious of at every meal. Just plop them in the bag and you are good to go. To avoid this unwanted hunger before lunch you should eat a meal high in fibre, which superstar heptathlete Jessica Ennis does by eating bran cereal in the morning. We asked the athlete for her nutrition and training tips along with the foods she finds hard to resist…