Performance Nutrition

PRE RACE NUTRITION SAMPLE MEALS

Male Athlete (target 60-80 g carbohydrate)
200 g carton fruit yogurt+ jam sandwich
200 g carton fruit yoghurt + cereal bar + 250 ml of fruit juice
Milk + cereal bar + 1 banana
750-1000ml of Sports Drink 1 large banana
Sports Bar + 500ml of Sports Drink

Female Athlete (target 40-50 g carbohydrate)
200 g carton fruit yogurt + cereal bar
200 g carton fruit yogurt + 1 banana
Flavored milk + cereal bar
750 ml of Sports Drink
A piece of fruit
Jam sandwich + 250 ml of fruit juice
Sports Bar

Sample carbohydrate loading plan for an Olympic distance triathlete:

Breakfast
3 cups of low-fiber breakfast cereal with 1½ cups of reduced fat milk
1 medium banana
250ml orange juice

Snack
Toasted muffin with honey
500ml sports drink

Lunch
2 sandwiches (4 slices of bread) - filling as desired
200g tub of low-fat fruit yogurt
375ml can of soft drink

Snack
Banana smoothie made with low-fat milk, banana and honey
Cereal Bar

Dinner
1 cup of pasta sauce with 2 cups of cooked pasta
3 slices of garlic bread
2 glasses of water

Late snack
Toasted muffin and jam
500ml sports drink

This sample carbohydrate loading meal plan provides roughly, 590 grams of
Carbohydrate, 125 grams of protein and 60 grams of fat.

Sample Pre-Workout Meal #1

Calories

Carbohydrate (grams)

Protein (grams)

1 cup nonfat vanilla yogurt blended with 1 cup strawberries

200

40

10

2 Eggo low-fat Nutri-Grain waffle spread with 1 Tbsp natural peanut butter and 1 Tbsp dark honey.

300

50

9

1 energy bar (Clif®, Powerbar®, Boulder® bar) plus 1 banana

345

65

13

2 cups Special K® cereal topped with ¾ cup blueberries and 1 cup nonfat milk. Serve with 1 cup 100% fruit juice.

475

100

25

Island Smoothie: Blend 1 cup 100% pineapple juice, 1 cup nonfat key lime yogurt, 1/2 cup frozen sliced mango, 1 sliced frozen banana, and 1 Tbsp vanilla whey/soy/egg protein powder.

     

SAMPLE PRE WORKOUT MEAL #2

6 AM Breakfast (500 calories):
1 poached egg
2 pieces whole grain toast (use added fat or jam sparingly)
1 piece fruit
1 cup 1% fat milk

9 AM Mid-morning snack (250 calories):
1 ounce string cheese
1 1/2 ounces pretzels

12 PM Lunch: (600 calories)
3 ounces lean meat, fish, or fowl
1 cup raw or cooked vegetables
1 piece fruit
2 pieces of whole-grain bread (use added fat sparingly)

3 PM Mid-afternoon snack (250 calories):
Graham cracker with peanut butter
(For convenience, meal replacement drink or bar)

6 PM Dinner (600 calories):
3 ounces lean meat, fish, or fowl
1 cup raw or cooked vegetables
1 piece fruit
1 cup of brown rice or whole grain pasta
1 cup 1% fat milk

SAMPLE  PREWORKOUT  MEAL #3

Meal

Menu Item

Carbohydrates

Breakfast

Strawberry Banana Smoothie: Blend 1 cup nonfat milk with 1 cup low-fat vanilla yogurt, 1 frozen banana (cut into cubes), and 1 cup frozen strawberries (chopped), and 2 Tbsp protein powder. Serve with

105 grams

Snack

1 large (~4 ounces) whole grain bagel spread with 2 Tbsp Natural Peanut butter. Drink 2 cups 100% fruit punch with snack.

125 grams

Lunch

2 Bean & Rice Burritos served with 16 ounces water.

90 grams

Snack

2 cups mixed fruit. Serve snack with glass of water.

65 grams

Dinner

Pasta Dinner: 2 cups cooked pasta with marinara sauce, served with small salad topped with balsamic vinaigrette dressing and 2 slices Italian bread. Drink plenty of water with meal.

115 grams

 

TOTALS

500 grams (~70%)

WHAT ARE YOUR NUTRITIONAL NEEDS?

Athletes engaged in moderate to intense activity for 1-2 hours per day should aim at a daily carbohydrate intake of 3-4 grams per pound of lean body weight.

 Athletes engaged in moderate to intense activity for 2-4 hours per day should aim at a daily carbohydrate intake of 4-5 grams per pound of body weight.

Weekend training, which may last >4 hours for some triathletes, entails a daily carbohydrate consumption of 5-6 grams per pound of body weight.

 Note that this is NOT an invitation to splurge on cookies, chips, muffins, and Cocoa Puff’s on daily basis. Unfortunately for you sugar lovers, not all carbohydrates are created equal; our body definitely tends to favor some carbohydrates over others.

 Determining Daily Carbohydrate Needs Based on Body Size

Lean Body
Weight (lbs)

Carbs
(grams)

110

120

130

150

170

180

190

210

3 grams

330

360

390

450

510

540

570

630

4 grams

440

480

520

600

680

720

760

840

5 grams

550

600

650

750

850

90

950

1050

6 grams

660

720

780

900

1020

1080

1140

1260

The following equations can be used to determine hourly carbohydrate and protein needs during high intensity training lasting at least 60 minutes or aerobic-based training lasting at least 90 minutes:

0.5 grams of carbohydrate x lean body weight in pounds

Up to 0.125 grams of protein x lean body weight in pounds

Remember to experiment with protein during training rather than implementing for the first time on race day. As a general rule, for every 20 grams of carbohydrate, 3-4 grams of protein (~1-2 tsp protein powder) should be added.

PORTION SIZES

There are ways to measure portion sizes without needing to weigh or measure food. These handy guidelines should help you to eyeball food portions:

Light bulb = approximately one cup

One cup of raw vegetables is one serving.

Nail polish bottle = salad dressing serving

The recommended amount of salad dressing for a nice three-cup salad is approximately two tablespoons. Most nail polish bottles hold this much.

Deck of cards = 3 ounces

Most fish, meat or poultry portions the size of a deck of cards weighs three ounces: the recommended serving size.

Tennis ball = one cup or one fruit

About the size of a medium-sized piece of fruit, thinking of a tennis ball when helping yourself to rice, potatoes or pasta will help you to keep it to one cup, or one serving. One piece of fresh fruit this size is also one serving.

Quarter = one teaspoon

A quarter-sized pool of oil or butter is equal to one teaspoon, or one serving of oils and fat.

Two Dominoes = 1 1/2 ounces of cheese

This is about the size of the USDA’s recommended portion of cheese.

ELECTROLYTE BALANCING DRINKS

**This one gets the best taste rating**
1/3 Cup Lemon Juice
1/4 tsp Salt
1/3 Cup Honey
1 tbsp. calcium
1 Qt. (L) water (some people double the water to 2 Qts.)

**option 2**
1 Tsp. Miso Paste
1 Tsp. Lemon Juice
1Tsp. Salt
1 Tsp. Calcium (powdered or liquid)
2 Cups Water

**option 3**
1 Tsp Salt
1 Tsp. Baking Soda
4 Tsp. Honey
Lemon or Lime Juice to taste
1 Quart (1 Liter) Water