dietary plan for athletes Dietary plan morning: white carb like white rice, white bread, with sugar free jam, 2eggwhites, and 1-2 bananas (this gonna take about 300-400 kcal also 1 scoop of protein shake (110-130kcal, 22-25g.of protein) carbohydrate is very important in the morning since you need a lot of energy to do activities lunch: just some low GI carb such as apples, raw mango, bananas (I recommend dried banana since its can found at 7-11, with 400kcal fixed) dont forget to have some protein like a meat, roasted chicken, a can of Tuna in brine is totally recommended, since it will give you 175 kcal, with 40 grams of protein, WITH NO CARBS and LOW FAT (your choice is SEALECT white labeled, or Nortilus lite in spring water) for you post-workouts, you need a protein that quite easy to absorb to fix your injured muscle, so drink 1 scoop of protein shake within 45 mins after your training. and for dinner, better to keep away from carb. so your best choice is still a can of tuna like your lunch. But you can have a lean steak like pork tenderloin, or chicken breast to gain a protein with least fat as possible. dont forget to just roast it or use small amount of olive oil to cook. the key to gain power without gaining weight is NO FAT, and ENOUGH PROTEIN and also you DONT SKIP YOUR CARB LOADING....better load it in the morning, low GI 30 mins before practice, and some HIGH GI after training. for protein, you need x grams of protein daily (x = your weight in Kg*2) remember, you will never get fat if your calories intake is lower than what you uses. just FYI, Thien Krua-Chottikul โม โยดู Ga Bu Rieru Charlemchai Weecharonson SukanYali Supakijwattana
Posted on: Sun, 13 Apr 2014 13:42:49 +0000
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