Importance of a Recovery Shake
Importance of a Recovery Shake
The goal of a recovery shake is to refill depleted glycogen and repair muscle tissue.
Importance of Recovery Process
Taking care of these 2 processes will speed up recovery and help you feel better for your next training session. The high carbohydrate load rapidly restores the fuel you burned during the session, while the moderate protein dose provides the amino acids needed to kick‑start muscle repair without slowing digestion.
4:1 carb to protein
The ideal recovery shake ratio after a training sessions is 4:1 carb to protein. This ratio has been shown to enhance glycogen re-synthesis more effectively than carbs alone, support better next‑day performance, and reduce muscle soreness. You want little to no fat in your recovery shake in order for the body to absorb the nutrients and refuel as quickly as possible.
Recovery Shake Recipe
Consume immediately after completion of training.
A simple recovery shake recipe:
- 60 g maltodextrin (or dextrose)
- 15 g whey isolate
- 300–400 ml cold water
Optional: a splash of fruit juice or ½ banana for flavor (adds carbs but still keeps fat low)
This gives you roughly:
Calories: 300kcal
Carbs:~60 g Protein:~15 g
Whey protein powder and vegan protein powder (soy, pea…) are both good options.
Additional Options include:
Timing
Try to consume your recovery shake as soon as possible post exercise session. Timing is vital as consuming nutrients will stop the bodies catabolic process and start the anabolic process. It is ok to consume recovery shakes during warm-down of session as well as after each bout of exercise if multi-session occur on the same day.
Meal Plan: High Protein Meal Plan
Meal Plan: High Protein Meal Plan
Aim to consume 1g of protein per pound of body weight. This should bring you to around 150-170g of protein per day.Protein is used the most effectively when it is spread across the day, so look to implement high protein in each meal and snack.
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.
Eggs are a good source of protein with 6g of protein per egg.
Breakfast options are:
- 3 poached eggs
- 1 slice of whole wheat bread
- 1/2 avocado
Calories:~420 kcal Protein:~24 g Carbs:~25 g Fat:~27 g
Alternative:
- 1 cup greek yogurt
- ½ cup granola
- Banana or berries
Calories:~450 kcal Protein:~29 g Carbs:~60 g Fat:~8 g
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.
Whey protein powder and vegan protein powder (soy, pea…) are both good options.
Aim for about 30g of protein in your recovery shake.
Options include:
Lunch
High protein lunch options are:
Chicken burrito bowl:
- Grilled chicken
- Beans or lentils
- Brown rice, or quinoa
- Salsa
Calories: 550–700 kcal Protein: 45–55 g Carbs: 65–85 g Fat: 10–18 g
Lentil Chickpea salad:
- Cooked lentils
- Chickpeas
- A small amount of grilled chicken
- Feta
- Cucumber, red onion, bell pepper, parsley, cherry tomatoes
- Dressing
Calories: 500–650 kcal Protein: 35–50 g Carbs: 50–65 g Fat: 12–22 g
Tuna fritters
- Canned tuna
- Egg
- Oats
- Green onion
- BBQ sauce
Calories: 300–400 kcal Protein: 30–40 g Carbs: 15–25 g Fat: 8–15 g
Afternoon Snack
Including about 10g of protein in an afternoon snack will help you hit your goal and stay satiated. Some good high protein options are:
- Apple and peanut butter
- Mixed nuts
- Hummus with carrots and cucumber
Dinner
Some high protein dinner ideas:
Chicken and Lentil pasta:
- Whole wheat pasta
- Grilled chicken or turkey breast
- Cooked lentils
- Onion, garlic and spinach
- Olive oil, oregano and basil
- Parmesan
Calories: 600–700 kcal Protein: 50–60 g Carbs: 65–80 g Fat: 15–20 g
Tofu stir fry
- Firm tofu, cubed
- Edamame
- Broccoli, bell peppers, carrots
- Soy sauce, garlic, ginger
- Brown rice or whole wheat noodles
Calories: 450–550 kcal Protein: 25–35 g Carbs: 45–65 g Fat: 15–22 g
Lentil and turkey chili:
- Lean ground turkey
- Lentils
- Kidney or black beans
- Tomatoes
- Onion, garlic, chili powder, cumin
Calories: 500–650 kcal Protein: 45–55 g Carbs: 45–60 g Fat: 12–20 g
Evening Snack
A high protein evening snack will help muscle synthesis and recovery while you sleep. A great high protein option is:
- Greek yogurt or cottage cheese (higher protein) with nuts and fruit
Calories: 250-350 kcal Protein: 25-35 g Carbs: 20-35 g Fat: 10-15 g
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.
Mediterranean-Style Nutrition Plan
Mediterranean-Style Nutrition Meal Plan
Look to modify diet to equal these Macro ratios:
Carbs: 55%Protein: 20%
Fat: 25%
Mediterranean diet basics:
- Emphasis on fruits, vegetables, whole grains, legumes
- Olive oil as main fat
- Fish/seafood regularly; poultry, eggs, dairy in moderation
- Nuts and seeds
- Limited ultra-processed foods and added sugars
- Adequate carbs for performance
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:
2000 kcal per day:
- Greek yogurt (1 cup) with berries (1 cup)
- Rolled oats (½ cup dry)
- Chopped walnuts (1 Tbsp)
- Honey (1 tsp)
3000 kcal per day:
- Rolled oats (1 cup dry) cooked in milk
- Banana
- Almond butter (2 Tbsp)
- Chia seeds (1 Tbsp)
4000 kcal per day:
- Rolled oats (1½ cups dry)
- Whole milk
- Banana + berries
- Almond butter (3 Tbsp)
- Honey (1 Tbsp)
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.
Snack: Post Training
Consume after completion of training.
2000 kcals per day:
- Carrots + bell peppers
- Tzatziki or hummus (2 Tbsp)
3000 kcal per day:
- Whole-grain toast (2 slices)
- Avocado (½)
- Boiled eggs (2)
4000 kcal per day:
Smoothie:
- Greek yogurt
- Frozen fruit
- Oats (½ cup)
- Olive oil (1 Tbsp)
- Milk
Lunch
Lunch should be a balanced meal focused on carbohydrates during this phase of training.
Options include:
2000 kcals per day:
- Whole-grain pita
- Grilled chicken breast (3–4 oz)
- Hummus (2 Tbsp)
- Mixed veggies (tomato, cucumber, spinach)
- Olive oil drizzle (1 Tbsp)
3000 kcals per day:
- Brown rice (1½ cups cooked)
- Grilled chicken or turkey (5–6 oz)
- Roasted vegetables
- Olive oil (1½ Tbsp)
- Side salad with olives
4000 kcals per day:
- Farro or brown rice (2 cups cooked)
- Grilled salmon or chicken (7–8 oz)
- Roasted vegetables
- Olive oil (2 Tbsp)
- Whole-grain bread (1–2 slices)
Afternoon Snack
Snack Options:
2000 kcals per day:
- Apple
- Natural peanut butter (1 Tbsp)
3000 kcals per day:
- Greek yogurt (1½ cups)
- Granola (½ cup)
- Blueberries
4000 kcals per day:
- Trail mix (nuts + dried fruit, ~½ cup)
- Orange or apple
Dinner
Dinner Options include:
2000 kcal per Day:
- Baked salmon (4 oz)
- Quinoa (¾ cup cooked)
- Roasted vegetables (zucchini, peppers, onion)
- Olive oil (1 Tbsp)
3000 kcal per Day:
- Whole-wheat pasta (2 cups cooked)
- Tomato-olive oil sauce
- Shrimp or salmon (5 oz)
- Side of sautéed spinach
4000 kcal per Day:
- Whole-wheat pasta (3 cups cooked)
- Tomato sauce with olive oil
- Lean beef, chicken, or legumes (7–8 oz equivalent)
- Side salad with feta and olives
Evening Snack
Evening snack must be consumed no later than 2 hrs before plan sleep time.
Snacks include:
2000 kcal per Day:
- Dark chocolate (1 small square)
3000 kcal per Day:
- Cottage cheese or yogurt
- Fruit
4000 kcal per Day:
- Greek yogurt (1½ cups)
- Granola or honey
- Dark chocolate
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 64-82oz of water multiply times per day at 8-16oz increments.
Additional Notes:
- Carbs fuel training → don’t skimp, especially on hard days
- Protein spread throughout the day** supports recovery
- Olive oil, nuts, fish = healthy fats + anti-inflammatory benefits
- Hydration and salt intake matter, especially with sweating
- Hard days → **more carbs**
- Rest/light days → carbs can come down slightly
- Performance > perfection
Macro Nutrient Notes
2000 kcals per day:
- Enough protein for recovery
- Moderate carbs for daily training
- Olive oil, nuts, fish drive healthy fats
3000 kcals per day:
- Higher carb intake to support training volume
- Protein spread across meals/snacks
- Slightly lower fat % to prioritize fuel
4000 kcals per day:
- Very high carbs for endurance/strength demands
- Protein scaled up for muscle repair
- Fats still high enough for hormones and calories
What’s Brewing: Caffeine
Caffeine and performance
By definition caffeine, as a nutraceutical, can have a negative and positive effect upon one’s body depending on the dose and one’s metabolism
"Cup of Joe"
Almost everyone is familiar with caffeine. Many of us rely on a good cup of “Joe” in the morning to jump start our bodies or help give us a pick-up during the day. Then we read with dismay the various — sometimes conflicting — information stating that caffeine may not be good for our health, let alone our athletic performance.
What is it...
Although caffeine is a common ingredient in many beverages, foods, and over-the-counter medications, perhaps it can no longer be classified as a food or a drug. Dr. Jeffrey Bland, of HealthComm, Inc., a company specializing in health and nutrition education, says caffeine falls into a recently defined in-between category called nutraceuticals. A nutraceutical is a food-derived substance that can have pharmacological effects on the body.
Caffeine fits this description perfectly.
By definition, caffeine, as a nutraceutical, can have a negative and positive effect upon one’s body, depending on the dose and one’s metabolism.
Many athletes already know that in moderate doses caffeine can have a positive effect upon performance
Performance
While cycling, your muscles are using some combination of carbohydrate and fat for fuel. As you increase the intensity of your effort, there is a tendency for your muscles to use a greater proportion of carbohydrate as a fuel.
However, when you consume caffeine in the form of cola, coffee, or tablets, stored fat is made available to your muscle cells. This, in turn, causes a switch from using stored glycogen as the preferred fuel to using more of the free fatty acids that caffeine helps provide. The result is the sparing of glycogen, one of the two major energy sources for muscle cells during exercise, thereby making it available for the final climb or sprint in the race.
Dose
Two milligrams of caffeine per pound of your body weight taken about 30 to 60 minutes before exercise may provide an optimal dose before long road races or criteriums.
For reference, a cup of drip coffee has approximately 125 milligrams of caf-feine, a cup of instant coffee about 100 milligrams, and soft drinks from 30 to 60 milligrams, A 170-pound cyclist, therefore, could consume about three and a half cups of coffee and possibly notice an ergogenic effect.
At these levels of ingestion, however, caffeine’s diuretic effect causes increased loss of water through the urine 30 minutes to two hours after ingestion, which may dangerously compound your loss of water during long races. Also, caffeine-induced acid secretion in the stomach may lead to heartburn.
Evidence
In addition, there has been evidence published showing that excessive and chronic use of caffeine can lead to episodes of anxiety and high-blood pressure. It has also been proven that when caffeine is taken in high doses, some subjects performed worse than when they were given a placebo. Taken in excess, caffeine can also irritate one’s stomach lining, disrupt sleep, cause diarrhea, and accelerate dehydration. These are all race-day problems that racers certainly don’t need.
Caffeine may also have other physiological benefits. Road racers have been known to consume a small amount of espresso near the end of a race, and some sprinters drink strong coffee prior to track competitions. These athletes are hoping to take advantage of caffeine’s effects on the central nervous system. Caffeine has been shown to help reduce the sense of physical effort one experiences during hard exercise. Some people claim that caffeine stimulates the brain, thereby increasing alertness, In addition, caffeine may be linked to the release of calcium in the muscles. which initiates muscle contraction.
In a recent study on caffeine use and motor reactions, scientists lested three separate groups. The first group ingested 300 milligrams of calfeine, the second group 600 milligrams, and the third group, serving as a control, no caffeine. The 300-milligram group reported the fastest reaction times. A surprise to the research team was that the 600-milligram group reacted no faster than the control group. The results indicate that although some caffeine may boost performance, too much may prove ineffective.
Program
Finally, habitual coffee or soda drinkers usually build up a tolerance to caffeine, which reduces side effects such as nervousness, increased heart rate and increased urination, as well as any improvement in performance It you are accustomed to high levels of coffee or caffeinated beverages and you try to back off, you might even experience withdrawal symptoms such as headache, nausea, or lethargy
If you can wean yourself from caffeine for a few days before a race. however, caffeine may give you a lift on race day. One recent study examined the results of giving caffeine to coffee-drinking athletes after they had abstained from caffeine for four days prior to a more. The research team found that blood levels of free fatty acids were greater following the with drawal from caffeine than they were when the athletes stuck to their regular caffeine babits. These results imply that you may gain a greater benefit from caffeine if you don’t regulars drink heverages that contain it of if you abstain for a few days.
The botom line is that caffeine is a plant-derived nutraceutien that can have pharmacological effoets upon the body. Some of the effects are beneficial, while others, in excess, can be harmful. As with all things related nutrition, each individual should evaluate caffeine’s effects upon his or her body and, if the decision is made to use caffeine, consume it at levels that take advantage of is beneficial effects but minimize the adverse effects of excess intake.
BY EDMUND R. BURKE, PH.D.
Winning, May 1996
Simple Training Camp and Race Nutrition Plan
Food for Sport
A straightforward nutrition plan to keep you energized and performing your best during long training sessions or competitions.
Breakfast
- Porridge oats or cereals
- Tea or coffee (coffee-latte not recommended)
- Yoghurt or ricotta
- Ham crisp breads
- Freshly squeezed fruit juice
- Honey/marmalade on toast
Lunch
After training ride, before massage
- Vegetable salad with olive oil
- Spaghetti with fresh tomato Sauce
- Fresh cheese or ham
- One slice of torte della gonna (Fruit tart)
Snack
- Fruit juice
- Cereal bars
- Fresh Fruit (not with 2 hours of meal times)
Evening Meal
- Vegetable salad with olive oil
- chunky minestrone soup, or past with olive oil
- Two pieces of meat, fish or cheese
- Vegetables: Lentils, chick peas, beans
- Sweet
Race Nutrition Plan
Complete meal 3-4 hours prior to race
- Plate of pasta with olive oil
- Green salad dressed with olive oil and lemon juice
- Cheese
- Yogurt
- One slice of fruit tart
Note: Its preferable not to drink during the meal, but to drink a small cup of black coffee shortly afterwards
Pre-Race Snack (very important)
- Half glass composed in equal parts of fruit juice, or iced tea, or water and honey!
- This should be consumed regularly, every half-hour, up to 15 minutes before the race begins.
During Race
GUIDELINES: A rider can “survive” without eating in a race for 2 to 3 hours. However, given that it takes approximately 2 to 3 hours for food to release energy to the muscles, it’s advisable to begin eating immediately after the start of the race. Food must not impede chewing and salivation, and should be proportionate to energy consumed during the race.
RECOMMENDED: Crisp breads with honey and jam; carbohydrate-based energy bars; small bread rolls with honey or cheese; water; iced tea
After Race
Large quantities of liquid, for rehydration: cool, sparkling mineral water then, after a shower and massage, skimmed milk, Finally, water with added mineral salts 30 minutes before evening meal.
Evening Meal
- Chucky minestrone, potatoes. pasta, or rice dressed with olive oil and lemon juice
- One yoghurt or low fat cheese
- One piece of fruit
- One glass of pasteurized milk before going to bed
Tools of the Kitchen
Tools of the Kitchen
Good nutrition begins with cultivating the right environment and ensuring your kitchen is equipped with the proper tools.
Cutting Board
Look to have a high quality wooden cutting board. With all the fruit and vegetables to chop, it’s essential to have the right surface to work on.
Cheifs Knife
To accompany your cutting board, look to invest into a chefs knife. This knife is very versatile, easy to use and make easy work in the kitchen.
Pots and Pans Cookware
For all your cooking needs it’s a must to have a set of stainless steal pots and pans. Look to start with a few standard sizes of each and add as you advance your cooking skills
Rice Cooker
As endurance athletes we need and love our carbs! To make things easier and have the ability to cook in large quantities, look to add a rice cooker to the kitchen.
Blender
As an athlete one of the most important tools is a good blender. Recommended is the Vitamix brand for its high power and many features. Make sure to have a blender and not a juicer to retain the fiber content of smoothies.
Glass Storage Food Containers
Purchase some glass storage containers to store food properly, meal plan with cooking in advance and have foods ready for travel.
Espresso or Coffee Machine
For a treat or to get a bit of energy, look to add an espresso or coffee machine to the kitchen. Great to wake you up or increase your endurance on long training sessions. Coffee is the drink of choice.
Grinder
For adding herbs and spices to your dish, have a grinder on hand. Not only for the health benefits of these types of seasoning, but to enhance the flavor of your meals.
Tea Kettle
A must is the tea kettle in the kitchen. Whether you enjoy a warm cup over other choices or you want the performance gains from it. The most popular choice around the world is tea! Look to consume green tea in the morning, during or after training and even throughout the day. This beverage is low in caffeine, will warm you up on cold day, or help with health and weight management from the polyphenol properties of herbal teas.
Peeler
To speed cooking up, you will want to have a peeler to remove roughage from vegetables. Always convenient when cooking to reach for the peeler.
Glycemic Index
Glycemic Index
What to Know About and How to Use a Glycemic Index
The glycemic index (GI) is a value used to measure how much specific foods increase blood sugar levels.
Foods are classified as low, medium, or high glycemic foods and ranked on a scale of 0–100.
The lower the GI of a specific food, the less it may affect your blood sugar levels.
Here are the three GI ratings:
- Low: 55 or less
- Medium: 56–69
- High: 70 or above
Digestion/Factors/GI vs GL
Foods high in refined carbs and sugar are digested more quickly and often have a high GI, while foods high in protein, fat, or fiber typically have a low GI. Foods that contain no carbs are not assigned a GI and include meat, fish, poultry, nuts, seeds, herbs, spices, and oils.
Other factors that affect the GI of a food include the ripeness, cooking method, type of sugar it contains, and amount of processing it has undergone.
Keep in mind that the glycemic index is different from the glycemic load (GL).
Unlike the GI, which doesn’t take into account the amount of food eaten, the GL factors in the number of carbs in a serving of a food to determine how it may affect blood sugar levels.
For this reason, it’s important to take both the glycemic index and glycemic load into consideration when selecting foods to help support healthy blood sugar levels.
Low GI Foods
A healthy, low glycemic diet should comprise mostly of:
- Fruits: apples, berries, oranges, lemons, limes, grapefruit
- Non-starchy vegetables: broccoli, cauliflower, carrots, spinach, tomatoes
- Whole grains: quinoa, barley, buckwheat, farro, oats
- Legumes: lentils, black beans, chickpeas, kidney beans
Foods very low or without a GI value
Foods without a GI value or with a very low GI can also be enjoyed as part of a balanced low glycemic diet. They include:
- Meat: beef, bison, lamb, pork
- Seafood: tuna, salmon, shrimp, mackerel, anchovies, sardines
- Poultry: chicken, turkey, duck, goose
- Oils: olive oil, coconut oil, avocado oil, vegetable oil
- Nuts: almonds, macadamia nuts, walnuts, pistachios
- Seeds: chia seeds, sesame seeds, hemp seeds, flax seeds
- Herbs and spices: turmeric, black pepper, cumin, dill, basil, rosemary, cinnamon
- Some pastas: Semolina and whole grain pasta
Foods with a High GI:
- Bread: white bread, bagels, naan, pita bread
- Rice: white rice, jasmine rice, arborio rice
- Cereals: instant oats, breakfast cereals
- Starchy vegetables: mashed potatoes, potatoes, french fries
- Baked goods: cake, doughnuts, cookies, croissants, muffins
- Snacks: chocolate, crackers, microwave popcorn, chips, pretzels
- Sugar-sweetened beverages: soda, fruit juice, sports drinks
Fruits
- Apples: 44
- Strawberries: 40
- Dates: 55
- Oranges: 45
- Banana: 62
- Mango: 60
- Blueberries: 53
- Pineapple: 66
- Watermelon: 50
Vegetables
- Carrots (boiled): 32
- Plantains (boiled): 66
- Sweet potatoes (steamed): 71
- Pumpkin (boiled): 75
- Potatoes (boiled): 87
Grains
- Barley: 28
- Quinoa: 50
- Rolled oats: 57
- Couscous: 70
- Popcorn: 70
- Brown rice: 79
- White rice: 70
- Whole wheat bread: 73
- White bread: 81
Legumes
- Soybeans: 16
- Kidney beans: 26
- Chickpeas: 33
- Lentils: 37
Dairy products and dairy alternatives
- Soymilk: 41
- Skim milk: 37
- Whole milk: 41
- Ice cream: 62
- Rice milk: 79
Sweeteners
- Fructose: 23
- Coconut sugar: 54
- Maple syrup: 54
- Honey: 59
- White sugar: 91
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.