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Sports Nutrition. By: John Hickner. Calorie Intake The common caloric intake for and athlete is around 3000 to 5000 calories. Usually consisting of mainly carbohydrates and protien . Michael Phelps . This is Michael Phelps’s 12,000 calorie diet. He trains 5 hours a day, 6 days a week.
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Sports Nutrition By: John Hickner
Calorie Intake • The common caloric intake for and athlete is around 3000 to 5000 calories. • Usually consisting of mainly carbohydrates and protien.
Michael Phelps • This is Michael Phelps’s 12,000 calorie diet. • He trains 5 hours a day, 6 days a week.
Different Athletic Diets • There are plenty of different diets that athletes utilize to maximize their performance.
The Runner • 8:00 - Breakfast Bran cereal, milk, orange juice, two slices fiber-rich bread, fistful of peanuts and/or sunflower seeds. • 11:00 - Pre-run lunch Boiled potatoes, salmon, steamed vegetables. • 13:00-16:00 Exercise, consuming a couple energy gels and a bottle of Gatorade while running • 16:30 - Post-exercise snack Protein drink with 50 grams of dextrose added, banana. • 18:30 - Dinner Whole wheat pasta, skinless chicken breasts, steamed vegetables. • 22:30 - Pre-bedtime snack Plain protein drink. • The Lifter • 8:00 - Breakfast Oatmeal, low-fat milk, four scrambled eggs, orange juice, melon slice. • 11:00 - Lunch Baked potato, large steak, onions and mushrooms. • 13:00-16:00 Exercise, sipping Gatorade between jumps • 16:30 - Post-exercise snack Protein drink with 50 grams of dextrose added, banana. • 18:30 - Dinner Sushi, vegetables. • 22:30 - Pre-bedtime snack Plain protein drink. • As you can see, the change is not drastic, but rather a slight tweak to fit their respective training style just
Marathon Runners Diet • Breakfast: • 4 whole grain pancakes • ¾ cup fresh sliced fruit and ¼ cup of non-fat yogurt • 8 ounces of skim milk • Lunch: • Chicken sandwich on whole wheat bread • 1 banana • 2 oatmeal cookies • 8 ounces iced tea • Snack • Whole grain pita bread with peanut butter and raisins • 8 ounces cranberry juice • Dinner • 4 ounces grilled salmon • ½ cup fresh corn and black bean salsa • 1 cup cooked black beans topped with low-fat yogurt • 1 ½ cup mixed green salad • 1 cup peach frozen low-fat yogurt
Meal 1 (7 AM) • 1 cup of dry oats mixed with water • 1 cup of egg beaters • Meal 2 (9 AM) • Meal replacement packet mixed with water or • a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal. • 1 Tablespoon of Flaxseed Oil (Spectrum brand is best) • Meal 3 (12 Noon) • 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal • 2 cups of green beans, broccoli or any other desired vegetable • 6-8 ounces of chicken, turkey, or lean fish
Weightlifters Diet • Meal 1 (7 AM) • 1 cup of dry oats mixed with water • 1 cup of egg beaters • Meal 2 (9 AM) • Meal replacement packet mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal. • 1 Tablespoon of Flaxseed Oil (Spectrum brand is best) • Meal 3 (12 Noon) • 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal • 2 cups of green beans, broccoli or any other desired vegetable • 6-8 ounces of chicken, turkey, or lean fish • Meal 4 (3 PM) • Same as Meal 2 • Meal 5 (6 PM) • 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal • 2 cups of green beans, broccoli or any other desired vegetable • 6-8 ounces of chicken, turkey, or lean fish • Meal 6 (8 PM) • Same as Meal 2
