Check out the meal plan I follow.
It might give you some ideas to incorporate into your
current training program.
I don't follow it like a robot but important things to take into account are:
- No alcohol at all.... Ever!!!
- Eat at least (4 times a day)
- Don’t eat crap! e.g fast food or energy drinks.
- Get at least 8-9 hours of sleep a night.
- Drink lots of water all day, everyday.
Nutrition Goals
Weight maintenance:
Weight maintenance:
- No weight loss because im already skinny...
- Weight gain should be minimal and directed towards muscle tissue weight gain.
- Provide adequate energy for tissue repair without increasing weight
- Provide adequate energy throughout a training session to maximise performance
Meal Plan Training Days:
Pre-training meal breakfast:
- Aim to eat 2 hours before training
- Carbohydrate rich
- Low GI
- Avoid foods that cause GI upsets, feelings of heaviness
- Low fat and protein
- 600ml water minimum
Examples:
1.
60grams
Uncle Toby’s Traditional Oats + 1 Cup skim milk + mixed berries
2.
1 x
220g tin baked beans + 1 slice of whole grain toast + 1 piece fruit
3.
2
slices raison toast with margarine + 1 piece of fruit + small low fat yoghurt
Introduce a quick snack from the ‘during training snack list’ if you are still hungry or breakfast was longer than 2 hours before training
During training 4 hours:
- Carbohydrate rich
- High GI
- Avoid fat and protein
- Avoid excess volumes
- 1 snack every hour or 2 snacks every 2nd hour
- 1 Litre of water minimum
Examples:
1.
1 x
piece fruit
2.
1 x
slice white bread with jam
3.
½ cup nutri-grain/cereal
4.
Handful
jelly beans
5.
1 x
small juice popper
6.
200ml
sports drink
7.
1 x
fun size chocolate
8.
4 x
vita-weets with butter and vegemite
9.
1 row
of rice crackers
10. 2 x rice cakes with peanut butter
After Training:
- Eat within 30mins of finishing training
- High carbohydrate
- High Protein
- Low Fat
- Try to include a liquid food
- Can be divided into 2 smaller meals and eat within 30mins and 60mins of training
- 600ml water minimum
Examples:
1.
1
bread roll + 1 tin tuna + salad + handful of nuts + 1 boiled egg
2.
6 Vita-Weets
+ 3 slices of low fat cheese +
vegemite/jam + 1 piece of fruit + handful of nuts + 1 sports sustagen drink
3. Up and
Go (or other milk-based drink) + 4 Vita-Weets with cheese and tomato + handful
nuts + 1 aussie sports bar
Dinner:
- Protein rich
- Carbohydrate rich
- Low fat
Include 120-150g lean
meat/chicken/fish + 2 Cups worth of either: pasta, rice, potato, pumpkin, or
corn + salad/coloured vegetables
Evening Snack:
- Moderate carbohydrate and protein
- Low fat
Examples:
1.
Small
tub custard with mixed berries
2.
2
Scoops ice cream
3.
Fruit
and low fat yoghurt
4.
Small
piece of apple crumble
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