Food Menus for Athletes

Eating the right types of food can help an athlete's overall performance. A good diet can help you train more effectively, recover quickly, manage your weight, avoid illness and injury, improve concentration and mental quickness and reduce the incidence of cramping and digestive distress which can negatively affect your workouts. When devising menus, seek out a variety of foods that offer a range of nutrients and adequate calories to help you reach your competition goals.

Considerations

When you are an athlete, because of your activity level, you likely need 1,000 to 1,500 more calories than the average person your age, size and gender. So if the typical woman needs 2,000 calories per day, a woman athlete might need about 3,000 calories to her maintain weight. If you unintentionally lose or gain weight, you need to tweak your calorie intake. The exact ratios of carbohydrates, proteins and fats in your diet menu depend on your particular sport, but should fall into Institute of Medicine guidelines of 45 to 64 percent carbohydrates, 10 to 35 percent protein and 20 to 35 percent fat. In general, strength-training athletes, such as body builders, aim for the higher range of protein and the lower range of carbohydrates, while endurance athletes, such as distance runners, focus on higher carbohydrates.

Menu 1

A typical menu for a 180-lb. triathlete training 9 to 10 hours per week might include about 4,100 calories with 67 percent coming from carbohydrates, 16 percent from protein and 17 percent from fat, according to renowned coach Chris Carmichael. Start with 3 scrambled eggs alongside 2 slices of whole grain toast topped with 2 tsp. of fruit preserves and a piece of fruit. For a morning snack, have an oat-bran muffin topped with honey and a 6-oz. container of low-fat yogurt. At lunch, enjoy 2 1/2 cups of whole wheat macaroni with 1/2 cup of tomato sauce and 1 cup of chunky potato soup. Have 2 bran muffins and a pat of butter on the side. In the afternoon, make a smoothie from a banana, 1 cup berries, 1/2 cup sliced peaches and soy milk. For dinner, broil 4 oz. of beef tenderloin and have alongside a large sweet potato topped with 3 tbsp. of low-fat plain yogurt, 2 whole wheat rolls, 2 cups of steamed broccoli and 1 cup of fruit juice. After dinner, indulge in a cup of chocolate ice cream with 1 cup of strawberries.

Menu 2

A 135-lb. general fitness athlete in a recovery training phase might consume just about 2,000 calories per day while exercising only 4 to 6 hours per week. Breakfast could consist of 2 slices of whole-wheat toast with 1 tbsp. of peanut butter and 1 tbsp. all-fruit spread. Have 1 ½ cups of orange juice and 1 cup of skim milk on the side. For lunch, have a veggie burger with slices of tomato and 1 oz. of Swiss cheese, a small baked potato and a large green salad topped with 1 tbsp. olive oil dressing. For dinner, have 1 cup of black been chili with 2 whole grain rolls and 2 cups of garden salad with light dressing. This plan contains about 56 percent carbohydrates, 16 percent protein and 28 percent fat.

Menu 3

For a 165-lb. runner training about 7 hours per week, the goal is approximately 3,200 calories per day with 67 percent carbohydrates, 13 percent protein and 20 percent fat. Begin the day with a sandwich made with 2 eggs, Swiss cheese, sliced tomato, 1 tsp. of olive oil on whole-grain bread. Have 12 oz. of orange juice on the side. For a morning snack, have a slice of banana nut bread and 1 1/2 cups of fruit juice. At lunch, make a burrito with 1/2 cup black beans on a large whole-wheat tortilla with spinach leaves and salsa. Have a cup of brown rice on the side. For an afternoon snack to support training, have a sports drink and an energy gel or serving of chews. At dinner, make a stir fry with 4 oz. of chicken breast, 1/4 cup cashews, and 2 cups of broccoli. Serve over 1 cup of quinoa and have a mixed green salad with low-fat dressing on the side. For dessert, have 2 sheets of graham crackers and a piece of fresh fruit.