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Athletes on a 3,000-calorie diet should eat plenty of whole grains.
The average female athlete, or a male athlete trying to either lose weight or avoid gaining weight, needs to consume about 3,000 calories each day, advises the Florida State Sports Nutrition department. However, simply taking in more calories won't enhance your athletic ability if you aren't eating the right foods. Throughout the course of a week, an athlete on a 3,000-calorie diet should limit her fat and sugar intake and eat a variety of nutrient-dense foods like whole grains, fresh fruits and vegetables and lean protein. If you're having trouble developing a balanced diet, talk to your doctor or an expert in sports nutrition.
Start with a breakfast of fruit and a toasted whole-wheat bagel topped with a piece of low-fat cheese and two eggs scrambled with your choice of vegetables. Have nuts, granola and dried fruit for a morning snack, followed by a whole-wheat grilled chicken sandwich with cheese, fruit and a side salad for lunch. At dinner, have grilled lean steak, a baked sweet potato topped with reduced-fat butter and several cups of cooked vegetables. For your afternoon and evening snacks, have a peanut butter and jelly sandwich on whole-wheat bread and whole-grain cereal with low-fat milk and sliced fruit.
Eat four whole-grain waffles for breakfast topped with margarine, maple syrup and fruit like blueberries, followed by a grilled steak whole-wheat sub sandwich and skim milk for lunch. In between, have a banana and peanut butter for your morning snack. In the afternoon, snack on crackers and hummus. Dinner might consist of grilled chicken and steamed vegetables served with whole-wheat noodles and marinara sauce, a whole-grain bread roll and milk. Before bed, snack on a granola bar.
After a breakfast of cottage cheese, fruit, oatmeal and skim milk, have a mid-morning snack of nuts, such as almonds, fruit and peanut butter. Lunch could be a spinach salad topped with mozzarella cheese, drained canned tuna fish and a low-fat vinaigrette. In the afternoon, eat low-fat plain yogurt and an energy bar. Dinnertime might feature roasted pork tenderloin, steamed green vegetables and salad, while your bedtime snack could be a protein-rich smoothie and some nuts.
Have a whole-grain cereal like raisin bran with skim milk and fruit for breakfast and a whole-wheat turkey and cheese sandwich with yogurt, two pieces of whole fruit and trail mix for lunch. Eat whole-wheat pasta with marinara sauce, broiled chicken breast, steamed vegetables and milk for dinner. During your morning and afternoon snack times, have a sports drink and a peanut butter sandwich with chocolate milk.
Breakfast could consist of oatmeal prepared with skim milk and paired with a grapefruit, a scrambled egg and whole-wheat toast spread with reduced-fat margarine. When you need a morning snack, have a peanut butter and jelly sandwich. Eat a whole-wheat turkey sandwich, vegetable beef soup, raw carrots and an apple for lunch and snack on low-fat cheese, whole-wheat crackers, apple juice and sugar-free pudding in the afternoon. At dinner, try cooked pasta with a baked pork chop, a whole-wheat dinner roll and margarine, cooked vegetables and skim milk with a brownie for dessert. Before going to bed, have more milk along with graham crackers spread with peanut butter.
Start your day with whole-grain cereal, low- or nonfat milk, fruit and peanut butter. Have an energy bar with fruit as your mid-morning snack and eat cottage cheese and a whole-wheat wrap filled with lean deli meat, low-fat cheese and your choice of vegetables at lunch. Snack on fruit, whole-grain crackers and string cheese in the afternoon, followed by a dinner of a whole-wheat turkey burger with salad and low-fat dressing. Low-fat yogurt and granola can serve as your evening snack.
At breakfast, eat whole-grain toast spread with margarine, fruit and whole-grain cereal with skim milk. When you need your morning snack, reach for whole-wheat crackers, peanut butter and a sports drink. Have whole-wheat pasta with marinara sauce, cooked vegetables, bread, fruit and a salad with a low-fat vinaigrette for lunch, followed by a high-fiber energy bar for your afternoon snack. Dinner can be cooked vegetables, rice, milk and a burrito made with a whole-wheat tortilla and low-fat cheese, beans and grilled steak or chicken. At bedtime, snack on oatmeal cookies and 100 percent fruit juice.