Nutrition Information

Athletes’ Diet Review of Macronutrient

            55-70% of calories carbs
                  –     300-500 g/day normal training (5-7g/kg/d or 2.2-3.1g/lb/d)
                  –     400-700 g/day heavy training (7-10g/kg/d or 3.2-4.5g/lb/d)

      10-15% of calories protein

–     55-100 g/day normal training (1-1.5g/kg/d or 0.5-0.7g/lb/d)

–     80-140 g/day heavy training (1.5-2g/kg/d or 0.7-0.9g/lb/d)


      <30% of calories fat

–     30-100 g/day (0.5-1.5g/kg/d or 0.2-0.7g/lb/d)


Daily protein requirements in grams: 


Weight of the athlete in lbs

Daily protein requirements in g














Approximate Number of Servings per Day


      2500 kcal

–     8 oz grain (4 oz whole grain)

–     3 cups vegetables

–     2 cups fruits

–     3 cups milk

–     6.5 oz of meat and beans       


      3000 kcal

–     10 oz grain (5 oz whole grain)

–     4 cups vegetables

–     2.5 cups fruits

–     3 cups milk

–     7 oz meat and beans

Foods Suitable to Eat 3-4 Hours Before Competition 

  • Baked potato with cottage cheese
  • Breakfast cereal with milk
  • Sandwich
  • Fruit with peanut butter
  • Bread roll with cheese/meat and banana
  • Fruit salad or fruit with fruit yogurt
  • Pasta or rice with tomato, vegetables or lean meat
  • Baked beans on toastSnacks Suitable to Eat 1-2 Hours Before Competition
  • Liquid meal supplement
  • Milk shake or fruit smoothie
  • Granola/sports bars
  • Breakfast cereals with milk
  • Fruit with yogurt
  • Sports drinks 

Foods Suitable to Eat Less than 1 Hour Before Competition

  • Sports drinks
  • Carbohydrate gel
  • Granola/sports bars 

Guidelines for Post-Exercise Refueling 

  • High carb meal within 15-30 min.
  • Aim for 1-1.5g/kg of carbs=50-150g
  • Combine carbs and protein in your recovery meal (4:1 ratio)


Recovery Snacks

      Following foods provide 50g of carbs.  Eat 1-3 of these after heavy exercise and repeat it after 2 hours

–     4 cups of sport drink

–     2 cups of fruit juice

–     3 medium fruits

–     1 round of jam and honey sandwiches

–     2-3 granola bars

–     2 English muffins

–     1 cup of vegetable soup with large bread roll

–     1 sports bar

–     1 large or 2 small fruit bun or scones

–     1 cup of creamed rice

–     1 large baked potato with salsa filling

–     1-2 large pancakes with 30 g syrup


      Following foods provide 50g of carbs and

            contain at least 10g of protein

–     1-1.5 cups of liquid supplement

–     1-1.5 cups of milk shake or fruit smoothie

–     Some sports bars

–     2 cartons of fruit yogurt

–     1 bowl of breakfast cereal with milk or yogurt

–     1 sandwich (cheese/meat/chicken) and 1 fruit

–     1.5 cup of fruit salad with ½ carton of yogurt

–     1 granola bar and 1 carton of yogurt

–     2 English muffins with peanut butter

–     1 large baked potato with cottage cheese or grated cheese filling

–     1 slice thick-crust pizza


Recipe for Rehydration

  • Planned drinking (do not rely on thirst of dehydration)
  • Have a bottle filled with water or sports drink at all times
  • At least 16 oz before exercise
  • 6-12 oz every 15-20 min of exercise
  • At least 24 oz after exercise


What if I exercise early in the morning?

  • Choose light snack
  • Fruit with yogurt
  • Cereal with milk
  • Granola/fruit bar
  • Sports drink


What if I am too nervous to eat before competition?

  • Try few small snacks or larger meal 3-4 hours before exercise
  • Experiment and find a routine that works for you
  • Liquid meal supplements, granola/sports bars can be eaten if you nibble them slowly before the competition


I am too busy to eat 3 meals and snacks

  • Dedicate a spot in your locker or backpack for easy/quick snacks
  • Granola/sport bars
  • Trail mix
  • Dried fruit
  • Crackers
  • Bread/bagels
  • Peanut butter


I am too tired to cook

  • Be organized
  • Batch cook
  • Prepare your meals before training
  • Rotate with your roommates in preparing your meals



I am too tired to eat

  • Choose snacks rather than meals
  • Choose appealing foods:

–     Hot soups, toasted sandwiches in the cold environment

–     Juices, sports drinks, fruit smoothies and milk shakes, liquid meal supplements, yogurt in the hot environment

  • Offer food in “bite-size” pieces such as fruit portions, sandwich fingers, small pizza squares


I can not find suitable foods immediately after exercise

  • Bring suitable foods/drinks to the venue such as sandwiches, sports bars, sports drinks, liquid meal supplements, granola cereal, fruit, yogurt, dried fruit…
  • Choose foods that are portables and can travel to other post-event activities


I always eat junk on the road. What should I pack for snacks?

  • Fresh, dried or canned fruit
  • Veggies and hummus or salad dressing
  • Granola/sports bars
  • Pudding or yogurt
  • Sports drink
  • Whole grain bagels or crackers
  • Peanut butter, nuts
  • String or spread-able cheese
  • Hard boiled eggs
  • Granola


How can I eat healthy at a fast food restaurant?

  • Select grilled/broiled foods
  • Avoid fried foods – or at least remove the skin from chicken
  • Ask for double veggies on sandwiches
  • Order low fat milk or 100% juice
  • Have a salad or baked potato instead of fries
  • Avoid high fat dressings and sauces
  • Ask for veggies on your pizza, go easy on the cheese or choose chicken over pepperoni and sausage

What Can You do as an Athlete and Parent

  • Have regular family meals
  • Serve a variety of healthy foods and snacks