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Nutrition Plan For Athletes: What to Eat in a Day

Nutrition Plan For Athletes: What to Eat in a Day

April 2nd Nutrition And Recipes

Nutrition Plan For Athletes: What to Eat in a Day

Being an athlete, you know that your fitness and health start in the kitchen. And while there is no one-size-fits-all nutrition plan for athletes, we’re here to bring you a meal plan perfect to start tomorrow.

While the nutritional demands will vary from sport to sport, there are still a few key principals that you should be following.


2-4 whole eggs cooked in a small amount of coconut or olive oil
Half an avocado
1 slice of wholemeal toast
Sauteed mushroom, zucchini, and spinach

Green smoothie (blend as many green veggies as possible with a scoop of protein powder and water)
1 omega 3 fish oil capsule

PRO TIP: If you don't have a blender, look to supplement with a greens powder and just mix with water


Chicken breast baked with fajita spices in the oven
Small-medium baked sweet potato
Sliced greens and/or broccoli
A small handful of almonds

1 capsule of fish oil

Pre - Workout

1-2 scoops of protein powder

A small amount of peanut butter

Water Blend all ingredients to make a smoothie that will give you the energy to train and keep you full too.


Post - Workout

1 medium banana

1-2 scoops of protein powder

1-2 scoops of creatine
1 scoop of a high GI carb (Dextrose)

200 ml of orange/apple juice or milk


Homemade lean beef or turkey kofta meatballs (about 100-250g)

Homemade tomato sauce

½ cup of brown or wild rice

Herbs/spices/salt/pepper for taste

1 capsule of fish oil


1 Hour Before Bed

3 capsules of ZMA (if you don't have these, now is the time to start)


It’s important to understand the basics of what your body needs in order to function properly and to keep you running. This is just an example of what you could eat within a day; it’s up to you to shake things up a bit so that you’re always on track.