As an athlete your nutrition needs differ greatly from other individuals due to the large amounts of calories you burn during your activities. With your goal being able to perform at an optimal level, the need for replenishing the calories lost with each workout is critical. Incorporating high quality foods containing nutrients necessary to assist your body with recovering will enable you to prepare for your next workout session. A seven day diet plan assists in making sure all of your macronutrient recommendations are met.
Macronutrient Needs
Macronutrients include carbohydrates, proteins and fats. Carbohydrates such as fruits, vegetables and grains, assist with energy production. Iowa State University recommends consuming 50 to 60percent of your total caloric intake, which is equivalent to 6 to 10 g per kilogram of your bodyweight, from these products. Protein sources, such as meats, fish and dairy products help build and repair your muscles and bones. Consuming 1.0 to 1.8 grams per kilogram of your bodyweight is recommended by Iowa State University to assist with your energy needs. Fat sources, such as olive oil and nuts, are needed to help protect your organs and insulate your body. Iowa State University suggests consuming 25 to 35 percent of your total calories from fat products.
Planning
Planning out your weekly diet plan is necessary so that you make sure to include the proper balance of macronutrients. It is important to time your meals before and after your activity to maximize recovery and performance. Pre-activity meals are used primarily to supply your body with energy prior to your activity. Colorado State University recommends consuming foods that are high in carbohydrates, moderate in protein and low in fat for optimal digestion three to four hours prior to your activity. After your activity you have a two-hour window to refuel your body with high levels of carbohydrates and small amounts of protein, which is recommended by School Nutrition and Fitness.com.
Hydration
While you are planning your diet plan in advance, it is also important to include hydration requirements into your daily plan. As an athlete your hydration needs will increase depending on numerous factors including the length of your workout, the time of day and the weather conditions. Colorado State University recommends consuming 2 to 3 cups of water at your pre-event meal, 2 cups 30 minutes before your event, 1/2 cup every 15 minutes during your event and 2 cups after your event for each pound of weight lost.
Pre-Exercise Meal
The main concern when planning your pre-exercise meals for the week involve the time of day your activity will be taking place. This will dictate hours ahead of your activity you should be consuming your meal. The calorie allotment for this meal ranges from 500 to 1,000 calories, as stated by Colorado State University. Opt for carbohydrate sources that will keep your blood sugar levels steady, preventing you from a sugar crash prior to your activity. Choices of food sources to include throughout the week include fruits, bagels, whole wheat bread, pretzels, pasta, yogurt and cereal with milk.
Post-Exercise Meal
School Nutrition and Fitness.com recommends consuming a mix of macronutrients for recovery including a 4:1 ratio of carbohydrates to protein. This means that for every gram of protein you consume you should also consume 4 g of carbohydrates. This balance allows for your muscles and glycogen stores to rebuild. Examples of food ideas to incorporate into your week include pasta, a turkey sandwich, chocolate milk, trail mix and cottage cheese with fruit.
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