One of the most common topics I get asked about is nutrition. - TopicsExpress

One of the most common topics I get asked about is nutrition. Fueling well makes a huge difference. There is so much information out there its sometimes hard to figure out what is going to work for you. The key notes to remember are: Keep it simple and repeatable Keep it from the Earth Keep portion sizes in check Fuel according to your energy output Focus on timing of food to ensure best energy and recovery. Here is a sample menu for four days for a medium sized athlete training 8-10hrs per week:( adjust portions sizes based on size, nutritional goals and energy output.) Day 1: A.M: Milk, skim, 8 ounces (240 ml) Berries, 1 cup Wheat germ, 3 Tbsp. (60 ml) Breakfast Waffles, 2 small Yogurt, 6 ounces (180 ml) Fruit, 1 cup (240 ml) Syrup, light, 2 Tbsp. (40 ml) Lunch Hummus, 3 Tbsp. (60 ml) Pita bread, 1 round Lettuce, 4 leaves Couscous, cooked, 2/3 cup (160 ml) Steamed vegetables, 1 cup (240 ml) Snack Pear, 1 small Dinner Red meat, very lean, 4 ounces (120 g) Marinara sauce, 1 cup (240 ml) Pasta, cooked, 2 cups (480 ml) Salad, 2 cups Steamed green vegetable, 1 cup Olive oil, 3 tsp. (20 ml) Dessert Sorbet, ½ cup (120 ml) Frozen Fruit, ½ cup Day Two: A.M: Milk, skim, 8 ounces (240 ml) Yogurt, 6 ounces (200 ml) Berries, 1 cup Wheat germ, 3 Tbsp. (60 ml) Training: Sports drink, 8 ounces (240 ml) & 1 scoop protein powder Recovery Breakfast Egg, 1 whole Mueslix, ½ cup (120 ml) Yogurt, 6 ounces (200 ml) Raisins, 3 Tbsp. (60 ml) Banana, 1 small Lunch Tuna, 3 ounces (90 g) Bread, whole grain, 2 slices Pretzels, 1.5 ounces (45 g) Dried fruit, ½ cup Avocado, 3 slices Pre-Training 2: Granola bar or energy bar (150 calories) Mango, 1 medium During Training: Sports drink, 24 ounces (720 ml) per hour (more if tolerated and if needed to match sweat losses) Dinner Beans, 1 cup (240 ml) Rice, cooked, 1.5 cups (360 ml) Canola oil, 2 tsp. Salad, 2 cups Salad dressing, light, 4 Tbsp. (80 ml) Day Three; A.M Milk, skim, 8 ounces (240 ml) Yogurt, 6 ounces (200 ml) Berries, 1 cup Wheat germ, 3 Tbsp. (60 ml) Mid Morning Mueslix, ½ cup (120 ml) Wheat germ, 3 Tbsp. (60 ml) Yogurt, 6 ounces (200 ml) Raisins, 3 Tbsp. (60 ml) Lunch Chicken, 3 ounces (90 g) Beans, ½ cup (120 ml) Rice, cooked, 2/3 cup (180 ml) Tortilla, 1 large Orange, 1 medium Pre-Training: Juice, 8 ounces (240 ml) Pretzels, 1.5 ounces (45 g) Nuts, 12 Banana, 1 small During Training: Sports drink, 24 ounces (720 ml) per hour Post-Training: Recovery supplement shake 20 g protein, 50 g carbohydrate Dinner Eggs, 3 whole or one lrge chicken breast Grilled potatoes, 1 large Mixed vegetables, 1 cup Toast, whole grain, 2 slices Jam, 2 Tbsp. (40 ml) Snack Sorbet, ½ cup (120 ml) Day Four: Pre-Training: Milk, skim, 8 ounces (240 ml) Yogurt, 6 ounces (200 ml) Berries, 1 cup Wheat germ, 3 Tbsp. (60 ml) During Training: 1 Gel or 16 ounces (480 ml) sports drink Sports drink, 24 ounces (720 ml) per hour Post-training smoothie Yogurt, 6 ounces (200 ml) Fruit juice, 12 ounces (360 ml) Wheat germ, 3 Tbsp. (60 ml) Lunch Egg salad, 2 eggs Mayonnaise, light, 4 Tbsp. (80 ml) Bread, 2 slices Pretzels, 1.5 ounces (45 g) Raw vegetables, 1 cup Snack Dried fruit, ½ cup (120 ml) Dinner Chicken breast, 3 ounces (90 g) Pasta, cooked, 2 cups (480 ml) Marinara sauce, 1 cup (240 ml) Bread, 2 slices Snack Frozen yogurt, 2/3 cup (180 ml)