sports nutrition program to improve performance and recovery. This program is general and must be adapted according to the individual needs, specific objectives and sporting requirements of each person.
Sports Nutrition Program
Breakfast:
- Option 1: Vegetable omelette (2-3 eggs) + wholemeal bread + sliced avocado
- Option 2: Protein smoothie (protein powder, fruit, spinach, almond milk) + oatmeal
- Option 3: Greek yogurt with mixed berries, chia seeds and walnuts
Morning snack:
- Fresh fruit (banana, apple, etc.) with a handful of nuts (almonds, walnuts, cashews)
Lunch:
- Option 1: Grilled chicken with quinoa and sautéed greens
- Option 2: Baked Salmon with Brown Rice and Steamed Broccoli
- Option 3: Tuna salad with mixed vegetables, beans and a light dressing
Afternoon snack (before training):
- Protein bar or fruit with a spoonful of peanut butter
Post workout (recovery window):
- Protein smoothie (protein powder, fruit, coconut water) with a quick carb source (banana, raisins)
Dinner:
- Option 1: Lean beef sautéed with colored vegetables and quinoa
- Option 2: Stir-fried tofu with vegetables and whole-wheat noodles
- Option 3: Roasted chicken with sweet potatoes and asparagus
Evening snack (optional):
- Greek yogurt with honey and a handful of dried fruits
Nutrition Tips:
- Hydration: Drink enough water throughout the day to stay hydrated, especially during workouts.
- Carbohydrates: Opt for complex carbohydrate sources like whole grains, vegetables, and fruits to support energy.
- Protein: Make sure you have a source of lean protein at every meal to support muscle recovery.
- Healthy fats: Include healthy fats like those found in avocados, nuts, and olive and nut oils.
- Avoid processed foods and added sugars as much as possible.
It is essential to personalize this program according to your caloric needs, your type of training and your food preferences. If possible, consult a sports nutritionist for recommendations more specific to your situation.