Sports Nutrition

SPORTS NUTRITION DAY 1

BREAKFAST

• 80gr oatmeal
• 1 egg and 1 eggwhite
• 2 pinch of parsley
• 2 freshly squeezed grapefruit juice

LUNCH 

• 70 gr bulgur rice
• 140 gr chicken fillet

SNACK

• 80 gr raw almond
• 1 green apple

DINNER (MEAL AFTER TRAINING)

• 140 gr chicken fillet
• Salad ( tomatoes, cucumbers, cabbage)  

SPORTS NUTRITION DAY 2

BREAKFAST

• 80gr oatmeal
• 1 egg and 1 eggwhite
• 2 pinch of parsley

LUNCH 

• 70 gr bulgur rice
• 140 gr steak
• Steamed broccoli and cabbage

SNACK

• 80 gr raw almond
• A slice of pineapple

DINNER (MEAL AFTER TRAINING)

• 140 gr chicken fillet
• Salad (mediterranean greens) 

NON-TRAINING DAYS

BREAKFAST

• 80gr oatmeal
• 1 egg and 1 eggwhite
• 2 pinch of parsley
• 2 freshly squeezed grapefruit juice

LUNCH 

• 130 gr salmon
• 70 gr boiled potatoes

SNACK

• 1 green apple
• A slice of pineapple

DINNER

• 130 gr salmon
• Salad (arugula, parsley, tomatoes, lettuce, cucumber)

SNACK

• 80 gr non-fat cheese

* Chicken should be roasted or boiled without adding any butter or oil

* Bulgur should be cooked only by boiling without adding any oil

* Grapefruit juice should be made of 2 grapefruits

* There should be at least 3.5 – 4 hours between meals

* Hot water should be used for oatmeals

* Potatoes should be yellow potatoes but can be sweet potatoes before each workout

* Measure the food before cooking

* Meal before exercise should be about 45 min – 60 min

* On non-training days, chicken can be consumed from time to time instead of fish