Macro Nutrient Meal Plan: Prep Phase
Prep Phase Macro Nutrient Meal Plan
Look to modify diet to equal these Macro ratios:
Carbs: 40-45%Protein: 15-20%
Fat: 35-40%
Super Water
Upon waking: : 6:00-7:15 am
Ingredients: 12-160z glass of water. In addition add all or any of the following: salt, squeeze of lemon, chia seeds, apple cider vinegar, & local honey
Breakfast
Within 45 minute upon rising look to consume breakfast. Breakfast options are:
Avocado and Tofu toast would be consumes on most training day. Within this phase I would still look to consume the Oatmeal 2-3 times per week.
Coffee and Green Tea
With or around breakfast add liquid intake with:
1 Double Espresso or cup of Americano Coffee
and
1 cup 6-8oz of Green Tea
Training
Start training 1 to 2 hrs after finishing breakfast
(9:30-10:00am)
During this phase look to consume what you like to eat during each hour of training according to your personalized activity burn rate.
Recovery Shake: Post Training
Consume immediately after completion of training. Options include:
Lunch
Lunch should be a balanced meal with a vegetable base during this phase of training.
Options include:
Large salads with seeds, nuts, hummus
Bean Salad
Dinner
Diner should focus on a balance meal including carbohydrate, protein and fat source. Start with vegetable minestrone soup.
Options include:
Budda Bowel
Chicken, rice, broccoli
salmon, sweat potatoes, cauliflower salad
Evening Snack
Evening snack must be consumed no later than 2 hrs before plan sleep time.
Snacks include:
Fruit dish
Protein Shake
personal choice
Also, look to complete any macro nutrients deficinces that have not been complete for the day.
Liquids
In addition to consuming liquids during training and during meal times. Make sure to take in adequate amounts of water throughout the day.
Reference your personalized hydration schedule but in general look to consume 64-82 ox of water multiply times per day at 8-16oz increments.
Macro Nutrient Meal Plan: Base Phase
Base Phase Macro Nutrient Meal Plan
Look to modify diet to equal these Macro ratios:
Carbs: 35-40%Protein: 15-20%
Fat: 40-45%
Super Water
Upon waking: : 6:00-7:15 am
Ingredients: 12-160z glass of water. In addition add all or any of the following: salt, squeeze of lemon, chia seeds, apple cider vinegar, & local honey
Breakfast
Within 45 minute upon rising look to consume breakfast. Breakfast options are:
Avocado and Tofu toast would be consumes on most training day. Within this phase I would still look to consume the Oatmeal 2-3 times per week.
Coffee and Green Tea
With or around breakfast add liquid intake with:
1 Double Espresso or cup of Americano Coffee
and
1 cup 6-8oz of Green Tea
Training
Start training 1 to 2 hrs after finishing breakfast
(9:30-10:00am)
During this phase look to consume trail mixes, nut or seed bars, small nut-butter sandwiches, dates, and bananas each hour of training according to your personalized activity burn rate.
Recovery Shake: Post Training
Consume immediately after completion of training. Options include:
Lunch
Lunch should be a balanced meal with a vegetable base during this phase of training.
Options include:
Large salads with seeds, nuts, hummus
Bean Salad
Afternoon Snack
Look to snack on some fruits and vegetables. Other snacks include, edamame, trail mixes including nuts and seeds.
Dinner
Diner should focus on a balance meal including carbohydrate, protein and fat source. Start with vegetable minestrone soup.
Options include:
Budda Bowel
Chicken, rice, broccoli
salmon, sweat potatoes, cauliflower salad
Evening Snack
Evening snack must be consumed no later than 2 hrs before plan sleep time.
Snacks include:
Chia Pudding with toping
Protein Shake
Also, look to complete any macro nutrients deficinces that have not been complete for the day.
Liquids
In addition to consuming liquids during training and during meal times. Make sure to take in adequate amounts of water throughout the day.
Reference your personalized hydration schedule but in general look to consume 64-82 ox of water multiply times per day at 8-16oz increments.
Macro Nutrient Meal Plan: Specialization Phase
Specialization Phase Macro Nutrient Meal Plan
Look to modify diet to equal these Macro ratios:
Carbs: 55-60%Protein: 15-20%
Fat: 20-25%
Super Water
Upon waking: : 6:00-7:15 am
Ingredients: 12-160z glass of water. In addition add all or any of the following: salt, squeeze of lemon, chia seeds, apple cider vinegar, & local honey
Breakfast
Within 45 minute upon rising look to consume breakfast. Breakfast options are:
- Super Oatmeal
- Rice with sea salt and honey
- French Toast
Oatmeal would be the go to on tough or high volume days of training, with Rice and French Toast dishes for competition or competition like training days.
Coffee and Green Tea
With or around breakfast add liquid intake with:
1 Double Espresso or cup of Americano Coffee
and
1 cup 6-8oz of Green Tea
Training
Start training 1 to 2 hrs after finishing breakfast
(9:30-10:00am)
Look to consume simple carbohydrates in the form of liquids, bars, gels, gummies, etc each hour of training according to your personalized activity burn rate.
Recovery Shake: Post Training
Consume immediately after completion of training. Options include:
Lunch
Lunch should be a balanced meal focused on carbohydrates during this phase of training.
Options include:
Bean Salad
Pasta with Vegetables
Afternoon Snack
Start off with a small sandwich such as
In addition add snacks of fruits and vegetables. Other snacks include, whole grain cereals, trail mixes including nuts and seeds.
Dinner
Diner should focus on a balance meal with a carbohydrate base and include a protein source and fat source.
Options include:
Budda Bowel
Rice and pasta dish with chicken and vegetables
Evening Snack
Evening snack must be consumed no later than 2 hrs before plan sleep time.
Snacks include:
Chia Pudding with toping
Protein Shake
Also, look to complete any macro nutrients deficinces that have not been complete for the day.
Liquids
In addition to consuming liquids during training and during meal times. Make sure to take in adequate amounts of water throughout the day.
Reference your personalized hydration schedule but in general look to consume 64-82 ox of water multiply times per day at 8-16oz increments.
Supplement Guide (Pills & Powders)
Supplement Guide (Pills & Powders)
How to read this guide
This guide is to help you with incorporating nutrition needs in addition to regular food intake. If needed, look to ingest these supplements including vitamins and minerals around your meals and workout sessions during the day. Make sure to cycle these supplements according to the detail below.
Vitamins & Minerals
Breakfast
- Before Breakfast: Take during season 20 days on 15 days off.
- Iron (Ferrous Sulfate)- 25mg.
- After Breakfast: Take 20 days out of every month.
- Vitamin C-500mg
- Vitamin E-400iu
- Vitamin D3-400iu
Lunch
- Multivitamin. Take everyday.
-
Multi-mineral. Take 25 days of every month.
-
Calcium-1000mg,
-
Magnesium-400mg,
-
Zinc-25mg
-
Mid-Afternoon
- Vitamin B Complex. Take 15 days out of every month.
- Complex includes: B1- 15 mg, B2- 17 mg, Niacin- 200mg, B6- 20 mg, Folic Acid- 400 mcg, B12- 60 mcg, Pantothenic Acid- 100mg, Choline Bitartrate- 20mg, Inositol- 20 mg
- Vitamin B12- 500mcg. Take 15 days out of every month.
Dinner
-
If vitamin intake was not taking at lunch take them before dinner.
Night Time
Before Bed: Take 22 days out of every month.
- Arginine- 500mg
- Glutamine- 500mg
Supplements
Caffeine
Caffeine is widely used in sports because it can improve both and anaerobic performance in trained and untrained individuals. When taken before or during exercise, caffeine has small to moderate-sized effects of lowering the rating of perceived exertion (RPE) and improving aerobic endurance, anaerobic power, sprint speed, muscle endurance, muscle strength, muscle power (jump height), and agility. It also improve cognitive functions, such as attention, reaction time, memory, and feelings of fatigue.
Dose: 3–6 mg per kilogram of bodyweight (approximately 200–400 mg in a 70 kg person), taken around 60 minutes before exercise.
Creatine
Creatine has been reported to reduce body fat and improve some measures of anaerobic exercise performance, strength, and power output.
Use only:
- Creatine Monohydrate
Dose: 3–5 g per day.
Whey or Soy Protein
Whey is a high-quality, well-absorbed source of protein with benefits that are similar to those of increasing protein intake in general, such as augmenting muscle gain when paired with resistance training, limiting muscle loss during low-calorie diets/aging, and modestly limiting fat gain during periods of excessive calorie intake.
- If following a plant based diet or are lactose intolerant, replace with Soy Protein supplement.
Dose: Optimal protein intake will vary depending on one’s unique goals. Refer to your personalize macro ratios.
Sodium Bicarbonate
Sodium bicarbonate before exercise has been found to enhance exercise performance, particularly during high-intensity activities lasting between 30 seconds and 12 minutes, during tests assessing muscular endurance.
Options are tablets or powder: Examples include: Baking Soda, Alka seltzer tablets, and some mineral waters including Club Soda.
Dose: approximately 0.3 grams per kilogram of body weight (g/kg) taken 1 to 3 hours before exercise.
Nitric Oxide: Tart Cherry Juice(Montmorency Cherry Juice)
To enhance exercise recovery or endurance exercise performance, tart cherry juice should be taken daily for 3–7 days before the exercise session of interest and 1–2 hours before exercise on the day of the event. To enhance exercise recovery, tart cherry juice should also be consumed 2–4 days following the event.
Dosages: 237 mL or 355 mL, consumed twice per day (474–710 mL total).
Carbohydrate Loading
Carbohydrate-loading protocol improved performance metrics during one-day endurance races.
Dose: Starting 6, 5, 4 days out from competition date, reduce carbohydrate intake to 50% or less with protein at 20-25% and fat at 30-40% respectively.
Then 3, 2 ,1 days out from competition, increase carbohydrate intake to 80% with protein at 8-12% and fat at 10-15% respectively.
Beta Alanine
Beta-alanine improves high-intensity exercise performance in events lasting 1–10 minutes.
Studies have found a range of 3.2–6.4 grams per day of beta-alanine to be effective for enhancing exercise performance.
Dosage: 0.8–1.6 grams of beta-alanine every 3–4 hours throughout the day for 2 weeks.
Macro Nutrient Meal Plan: Build Phase
Build Phase Macro Nutrient Meal Plan
Look to modify diet to equal these Macro ratios:
Carbs: 45-60%Protein: 15-20%
Fat: 25-30%
Super Water
Upon waking: : 6:00-7:15 am
Ingredients: 12-160z glass of water. In addition add all or any of the following: salt, squeeze of lemon, chia seeds, apple cider vinegar, & local honey
Breakfast
Within 45 minute upon rising look to consume breakfast. Breakfast options are:
Oatmeal would be the go to on tough or high volume days of training, Avocado toast would be consumes on rest days or low activity training days.
Coffee and Green Tea
With or around breakfast add liquid intake with:
1 Double Espresso or cup of Americano Coffee
and
1 cup 6-8oz of Green Tea
Training
Start training 1 to 2 hrs after finishing breakfast
(9:30-10:00am)
Consume liquids, bars, gels, gummies, dates, bananas, etc each hour of training according to your personalized activity burn rate.
Recovery Shake: Post Training
Consume immediately after completion of training. Options include:
Lunch
Lunch should be a balanced meal focused on carbohydrates during this phase of training.
Options include:
Bean Salad
Pasta with Vegetables
Afternoon Snack
Look to snack on some fruits and vegetables. Other snacks include, whole grain cereals, trail mixes including nuts and seeds.
Dinner
Diner should focus on a balance meal with a carbohydrate base and include a protein source and fat source.
Options include:
Budda Bowel
Rice and pasta dish with chicken and vegetables
Evening Snack
Evening snack must be consumed no later than 2 hrs before plan sleep time.
Snacks include:
Chia Pudding with toping
Protein Shake
Also, look to complete any macro nutrients deficinces that have not been complete for the day.
Liquids
In addition to consuming liquids during training and during meal times. Make sure to take in adequate amounts of water throughout the day.
Reference your personalized hydration schedule but in general look to consume 64-82 ox of water multiply times per day at 8-16oz increments.
Grocery List
Grocery List
Let's Go Shopping
Being prepared and have a plan when food shopping makes it easy and efficient to purchase the right food to fuel your active lifestyle.
Carbohydrates
Highest Nutrient DensityGood First Choice
- Whole Grains:
- wheat
- oats
- barely
- millet
- rye
- bulgur
- couscous
- polenta
- Buckwheat
- Quinoa
- Spelt
- Enriched Breads
- Rolls
- Tortillas
- Cereals
- Rice
- Pastas
- macaroni
- spaghetti
- Popcorn Kernels
Moderate Nutrient DensityReasonable Second Choice
- French Toast
- Pancakes
- Muffins
- Cornbread
- Crackers
- Cookies
- Biscuits
- Granola
- Waffles
- Presweetened Cereals
Proteins
Highest Nutrient DensityGood First Choice
- Legumes
- Lentils
- Chickpeas
- Hummus
- Beans
- Tofu
- Tempeh
- Soy Yogurt
- Beans
- Refried Beans
- Tofu
- Tempeh
Moderate Nutrient DensityReasonable Second Choice
- Fish
- Poultry
- Light meat
- dark meat
- no skin
- Whole Eggs
- Lean Meats
- fat-trimmed beef
- lamb
- pork
- Ham
Fats
Highest Nutrient DensityGood First Choice
- Avocado
- Olive Oil
- Peanut Butter
- Tahini
- Seeds:
- Flax
- Sesame
- Hemp
- Chia
- Sunflower
- Pumkin
- Nuts
- Almond
- Brazil
- Cashew
- Walnut
- Peanut
- Pistachio
Moderate Nutrient DensityReasonable Second Choice
- Coconut Oil
- Canola Oil
Fruits
Highest Nutrient DensityGood First Choice
- Apples
- Apricots
- Avocados
- Bananas
- Blueberries
- Cantaloupe
- Dates
- Grapes
- Grapefruit
- Goji Berries
- Guava
- Kiwi
- Lemonds
- Mangos
- Melons
- Oranges
- Papaya
- Peaches
- Pears
- Strawberries
- Plums
- Apples
- Bananas
- Pears
- Watermelon
Moderate Nutrient DensityReasonable Second Choice
- Canned or Frozen Fruit (in syrup)
- Sweetened Juices
- Dried Fruit
- Raisines
- Currants
Vegetables
Highest Nutrient DensityGood First Choice
- Bamboo Shoots
- Bok Choy
- Bean Spouts
- Broccoli
- Brussel Sprouts
- Cabbage
- Carrots
- Cauliflower
- Corn
- Cucumbers
- Eggplant
- Garlic
- Green Beans
- Green Peas
- Leafy Greens
- Spinach
- Kale
- Mustard
- Collard Greens
- Legumes
- Lettuce
- Mushrooms
- Okra
- Onions
- Peppers
- Potatoes
- Pumpkin
- Scallions
- Seaweed
- Snow Peas
- Soybeans
- Sweet Potatoes
- Tomatoes
- Water Chestnuts
- Winter Squash
- Yams
Other
Highest Nutrient DensityGood First Choice
- Plant Milks
- Soy
- Almond
- Oat
- Rice
- Plant Based Cheeses
- Herbs/Spices
- Cinnamon
- Turmeric
- Honey
- Applesauce
- Vinegars
- Balsamic
- Apple Cider
- White
- Baggs Liquid Aminos
- Nutritional Yeast
- Sea Salt
- Mineral Water
Serving Size Guide
Portion size guide
Use this guide to have a rough determination on measuring how much food you are ingesting.
Supplements Guide
Supplement Guide (obtained from food sources)
How to read this guide
This guide is to help you with selecting foods to incorporate into your daily nutrition needs. Do not look to ingest all these food within one or each meal, but to add these micro-nutrient dense foods throughout your meals during the day and around your workout sessions.
Breakfast
- Iron: Chia seeds, pumpkin seeds, hemp seeds, quinoa, oats, red lentils
- Omega 3: flax seeds, chia seeds, hemp seeds, walnuts, seaweed, edamame, kidney beans, brussel sprouts
Mid-morning snack
- Vitamin C: lemons, kiwi, kale, oranges, strawberries, broccoli, peppers, tomato, spinach
- Vitamin E: sunflower seeds, hemp seeds, flax seeds, almonds, hazelnuts, peanuts, spinach, avocado, tofu, whole grains
Lunch
- Multivitamin: lots of colorful vegetables, seeds, nuts, grain
- Multi-mineral:
- Calcium: sesame seeds, chia seeds, rhubarb, collard greens, spinach, kale, broccoli, navel oranges, white beans, almonds, tahini, molasses
- Magnesium: pumpkin seeds, sunflower seeds, hemp seeds, flax seeds, cashews, almonds, quinoa, oats
- Zinc: wheat germ, oats, brown rice, tofu, chickpeas, lentils, black beans, peas, pumpkin seeds, sunflower seeds, chia seeds, hemp seeds, cashews, almonds, peanuts
Mid-Afternoon snack
- Vitamin B Complex: soy, watermelon, tomato, spinach, enriched wheat, avocado, peanuts, tofu, banana, legumes, almonds, soybeans, whole grains, dark green leafy vegetables, chickpeas, asparagus, sunflower seeds, sesame seeds
- Vitamin B12: nutritional yeast
Dinner
- Foods that where not consumed at lunch, add them to dinner
Evening snack
- Arginine: dark chocolate, pumpkin seeds, lentils
- Glutamine: soybeans, sauerkraut, asparagus, cabbage, broccoli, spinach, kale, parsley, beets, carrots, brussels sprouts
Training
During Training and Racing
- Accelerade or Gatorade drink mix: 1-2 scoops with 12-16 oz. of water
- Lipton Brewed Tea with 2 tablespoons of honey, 1 tablespoon of blackstrap molasses, ½ teaspoon of salt
- Sports gels, gummies, bananas, glucose tablets (fast digestion)
- Small sandwiches, rice cakes, energy bars, mixed salted nuts, trail mix (slow digestion)
Immediately after all training and racing
- MSN Pro Coaching Green Smoothie: spinach, kale, banana, hemp protein, soy milk, dates, carrots
- Endurox R4 Recovery Drink: 2 scoops with 12 oz. of water or juice: (Fat- 1 gram, cholesterol-10 mg, carbs. – 53 grams, sugar- 29 grams, protein- 13 grams, sodium- 220 mg, L-Glutamine- 420 mg, L- Arginine- 920 mg)
After Very Hard Training or Racing
- Amino Acids: tofu, quinoa, spirulina, oatmeal, beans, chia seeds, hemp seeds, broccoli, nuts, nut butters
After Weight Training
- Soy Protein Drink: 1 scoop with 8-12 oz. of juice or water
- Tempeh, tofu, chickpeas
Diet before Competition
Diet before Competition
Meals before an event are crucial for optimal race performance. Detail to diet is emphasized throughout the training year, but needs special attention before race day. The following dietary schedule is an overview to help ensure that you compete at your best and avoid gastrointestinal distress.
2 Days Out
Food and beverage preparation starts two days before competition.
- Increase food intake a little bit more, which includes increasing carbohydrate intake, with dishes like pasta or rice
- Increase consumption of fruits, vegetables
- Decrease fat consumption
- Maintain protein consumption
- Hydrate properly with water and an electrolyte supplement, such as Gatorade
- Lighter urine is a good indicator of proper hydration
1 Day Out
The Day Before Competition:
- Continue your hydration schedule
- Return to baseline level of calorie consumption
- Continue to eat carbohydrate rich meals
- Lower intake of fat and fiber
Day Of
The time of the event determines the day’s dietary schedule
- If the event is very early (6 am)
- Stick to mainly liquid energy sources, such as meal replacement shakes
- Consume at least one hour before start time
If it’s a later morning event (9 am), consume a regular breakfast or personal pre-race meal, like:
- French toast, pasta, rice, or oatmeal
- Fluids, like fruit juice, water, tea, or coffee
- Consume between 3 and 3.5 hours before start time
If you have an event that is later in the day, alter or add a mealtime. If the race is mid-morning or afternoon, eat a carbohydrate-rich lunch or an additional carbohydrate meal such as your pre-race meal.
If you feel hungry an hour before the event, eat a small stack like half a sandwich, bar, or gel.
Make sure you maintain consistent hydration up to the event start.
Sip on Water and/or Electrolyte mix
- Take small, frequent sips
- Do not guzzle liquids before the start
If needed, please reach out to discuss a more detailed nutrition program with your coach.