Knowing what kind of nutrients to eat is one thing; incorporating them into an already hectic and over-scheduled athlete’s life is another. Athletes who receive nutrition education make better choices, resulting in better performance. This post will provide practical strategies, tips, and resources to help direct food choices that athletes should be making. It includes:
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- General macronutrient recommendations for endurance and strength-focused athletes compared to the recommendations for a healthy adult non-athlete
- How-to tips for healthy eating
- Sample 2000 and 3000 calorie menus
Target Macronutrient Ratios
In general, athletes require more calories from carbohydrates and fat because they are efficient energy sources. Strength athletes need slightly fewer carbs to make room for a higher intake of protein for increased lean body mass.
Healthy Adult
Endurance Athletes
Strength Athletes
How-To Tips for Healthy Eating
Making healthy food choices doesn’t have to be difficult. Use these 9 tips to educate athletes so they can make informed food choices.
- Meet daily calories needs (most athletes fall short)
- Make sure macronutrient intake is appropriate
- Always have snacks on hand
- Stay hydrated
- Choose nutrient dense foods
- Aim to eat something every 3 to 4 hours to keep energy levels high
- Before workouts choose easily digestible carbohydrates
- After workouts choose a combination of carbohydrates and protein
- Remember that nutrition directly affects performance
Sample Meal Menus
Here are 2000 and 3000-calorie sample meal menus for in-season athletes. Specific calorie and macronutrient needs will vary but either of these plans can be tweaked to accommodate an athlete’s specific needs.
2000-Calorie Meal Plan
Breakfast
- Breakfast Burrito: 3 whole eggs scrambled with ½ cup vegetables in a sprouted grain tortilla
- 1 apple
Morning Snack
- 1/3 cup trail mix (nuts, dried fruit, and whole grain cereal)
Lunch
- Grilled Cheese with Turkey & Tomato
- 2 slices whole grain bread
- 2 oz sliced turkey breast
- 2 slices cheese
- Sliced tomato
- Mustard (optional)
Pre Workout Snack
- 1 medium banana
Post Workout Snack
- 1 cup low-fat chocolate milk
Dinner
- 4 oz grilled salmon
- 1 ½ cups cooked whole grain pasta topped with ½ cup tomato sauce and 1 tablespoon grated parmesan cheese
- 1 cup steamed broccoli
Evening Snack
- Greek yogurt yogurt
- ¼ cup berries
Totals for the Day:
Calories: 2092; Protein: 140 grams; Fat: 60 grams; Carbohydrate: 286 grams
3000-Calorie Meal Plan
Breakfast
- 3 eggs scrambled with ½ cup vegetables
- 2 slices sprouted grain toast
- 1 ½ cups fruit salad
Morning Snack
- ½ cup trail mix (nuts, dried fruit and whole grain cereal)
- 1 orange
Lunch
- Grilled Cheese with Turkey & Tomato
- 2 slices whole grain bread
- 2 oz sliced turkey breast
- 2 slices cheese
- Sliced tomato
- Mustard (optional)
- 1 cup lentil soup
Pre Workout Snack
- 1 medium banana with peanut butter
Post Workout Snack
- 1 cup low fat chocolate milk
- 1 granola bar
Dinner
- 4 oz grilled salmon
- 1 ½ cups cooked whole grain pasta topped with ½ cup tomato sauce and 1 tablespoon grated parmesan cheese
- 1 cup steamed broccoli
Evening Snack
- 1 cup cottage cheese
- ¾ cup berries
Totals for the Day:
Calories: 3040; Protein: 175 grams; Fat: 75 grams; Carbohydrate: 464 grams
Learn more about nutrition and nutrition for athletes in the Fitness Nutrition Coach program, the Sports Nutrition Specialist program, or the Certified Personal Fitness Chef program.