A Sample Nutrition Plan for an Athlete

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A Sample Nutrition Plan for an Athlete

I am a firm believer that if your athlete is on the right nutrition plan, it can be as valuable a weapon as speed training or strength training.  If your nutrition is off, it can zap your energy levels and you won’t be able to compete efficiently.  You also might not be able to develop muscle well and if you have a higher percentage of bodyfat, that can negatively affect performance as well.

What I’m going to do in this blog post is tell you what I eat during a typical day.  I’m not a competitive athlete anymore like most of the clients that I work with, but my diet is very similar to what I’d eat if I was competing.    I tweak it here and there when I do play racquetball or if I play some pick-up basketball.  It’s more understanding the philosophy and why you should eat the certain things that you do.

One more note before I go into detail.  I do eat supplemental products from Advocare.  Advocare is a company I feel provides quality products and because of the science backed behind their nutrition and the simplicity of taking some of the things I take, I choose to utilize them.  If you’d like to look at some of the products I discuss below, click here.

If questions are brought up about the effectiveness of supplements, then I would counter saying I’ve seen what the majority of kids eat.  Twinkies and Chipotle burritos aren’t exactly the epitome of nutritional goodness.  Anyways, let’s begin.


I workout 3-4 times a week in the early morning.  When I wake up, I drink a pre-workout concoction of Advocare’s Spark and Arginine Extreme.  The caffeine in the Spark and the Arginine Extreme to help aid in muscular strength and endurance, will kick start my workouts.  After my workout, I come home and make a post workout drink.  This will consist of Advocare’s Muscle Gain and Post Workout Recovery, mocha yogurt, peanut butter, and some water and ice.  Lately though, I’ve not had the Post Workout Recovery and added a banana, plus Greek Yogurt (sugars seem to be lower and protein grams a little higher) and almond butter (protein and fiber a little higher than peanut butter).  I like the taste.

With my breakfast, I also take a multi-vitamin and an omega fatty acid tablet called Omegaplex.  I feel that lot of vitamins and minerals are squeezed out of our foods anymore so I try to get some in with the multi-vitamin, Coreplex.  I’ve heard great things about omega fatty acids so I’m going to do what I can to get them in.

On my off days, I make some oatmeal from steel cut oats.  I like this better than instant because it has a bunch of fiber in it, no sugar, and 7 grams of protein.  I’ll then add maybe some peanut butter or fruit to it for some flavor.  I view Sunday as my off day so I’ll relax a little and make some homemade pancakes or eggs and toast.

Mid-Morning Snack

I have a metabolic assessment machine at my facility and it determined that I burn 2610 calories daily at rest.  Add in my activity level, and just to maintain my weight I have to eat something close to 4000 calories a day.  I don’t always get that number, but consequently, I’m hungry a lot because my metabolism is fast.  I usually eat a supplemental bar at this time.  Sometimes it is an Advocare Meal Replacement Bar, sometimes a Clif Bar, and others it is just a sample product I picked up along the way.  I’m not particular just that I watch the sugars and make sure it doesn’t have a lot of saturated fat in it.  Usually, though it is one of the first two options I said.  This will get me to lunch.

Lunch #1

I usually have two lunches.  One around Noonish and one around 4pm or whenever I can grab it based on my schedule.  Usually, this lunch will consist of the following: a protein (lean meat, chicken breast, fish), a low glycemic carb (brown rice, potato, or whole grain tortilla), vegetables, and some type of fruit.  I drink water with this meal and I try to drink water throughout the day.

Lunch #2

This will either be like lunch #1 or if I have to eat at my facility, I will make some peanut butter and jelly sandwiches.  I use natural pb&j and put it on whole grain bread.  I then add fruit as well.


This is usually anything my wife makes during the weeknights and Sundays.  We might relax a little Friday and Saturday.  It could be similar to my lunch, it could be pasta and salad, it could be stir fry, but we try to eat healthy.  Then have a pizza or go out on the weekend.


I’m big on almonds and dried fruit (like raisins or mangos).  Trail mix is good too.  I’ll eat these if I’m really starting to get hungry, but it’s not time for one of my meals yet.  This and some water usually helps curb the appetite.

The biggest thing with this diet is trying to keep as many processed sugars out of the diet as possible.  As an athlete though, you might want to alter this around and make sure you get a little more carbs for energy.  After the workout, I put in a lot of carbs to replenish my energy stores and this would be important for you too.

This diet is also low fat and gets in a lot of vitamins and minerals you would need to help you stay at optimum athletic potential.  This is how an athlete would need to eat like.  Maybe a little more carbs for energy, but this is the general outline.  Feel free to ask questions or make comments and we’ll talk soon.

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