Athletes eating schedule

Athletes Eating Schedule

Dinner the night before Competition or Performance:

Whole brown rice cooked in butter and sea salt or organic root vegetables with sour cream and butter.

AND

Wild fish or Free-range chicken or turkey or grass-fed beef or good quality eggs for the vegetarian.

AND

Steamed vegetables with butter or a large salad with homemade salad dressing using olive oil and vinegar and herbs.

AND

Traditionally fermented vegetables like sauerkraut, pickles, or Kim chi.

AND

Fresh fruit with organic whipping cream or a piece of raw cheese.

Breakfast the day of competition:

½ tsp. good quality cod liver oil. (For sources of cod liver oil see Shopping Guide)

AND

Homemade power smoothies

AND

Whole Wheat Sourdough bread with butter and honey.

OR

Soaked oatmeal with whole milk and natural sweetener (maple syrup, honey, stevia, or Rapadura)

OR

Eggs, with no-nitrate bacon or natural sausages, and whole-wheat sourdough toast.

Two Hours Before Competition:

Slices of raw cheese with some crispy nuts

OR

A homemade energy bars

OR

Fruit with cheese or whole yogurt or kefir (buy plain and sweeten with a natural sweetener like honey or maple syrup).

AND

Fermented drink or a home-made sports drink

 

Try not to eat anything 1 hour before competition.

After Competition: (from 15 min. to 2 hours)

A piece of fish, turkey, beef, sausage (try for nitrate-free), or a hard-boiled egg.

OR

Raw cheese and crispy nuts.

OR

Home-made soup

AND

Warm drink like herbal tea, caffeine-free Chai tea, served with honey and cream.

OR

Mineral water with lemon or a home-made sports drink.

Have fun,

Lorraine