Endurance Training requires a lot of calories and protein for optimal performance. So much so that it can be hard for athletes to consume an adequate amount of calories. Research shows that an inadequate intake can hurt performance and lead to a quicker fatigue. As such, consuming enough energy and nutrients is vital.
Energy dense or high calorie foods include granola bars, nuts and seeds, nut butters and dairy products containing fat such as cheese. It is best to eat throughout the day consuming 4-6 meals every few hours to ensure adequate energy intake.
An example of a 4,000 calorie a day diet looks like*:
Breakfast: 2 slices whole wheat toast with 2 tbsp. peanut butter
1 banana
2 egg omelet
1 glass milk (skim or soy)
Snack: 1 cup trail mix
Lunch: turkey wrap
16 tortilla chips
½ cup hummus
Mixed fruit
Snack: 1 piece of fruit
1 granola bar
Workout: honey, sports gel, or sports drink
Post workout: Smoothie: 1 scoop protein powder, 1 cup Greek yogurt, 1 cup mixed fruit
Dinner: 6 oz. grilled honey dijon chicken
1 whole wheat dinner roll
1 baked potato w/ 1 tbsp. butter
1 cup steamed, seasoned vegetables
Snack: 3 chocolate chip cookies
1 glass milk (skim or soy)
*Your meal plan does not have to follow this scenario, adjust it to fit your schedule and workout routine. If your calorie limit is less than 4,000 calories a day, make the portion sizes smaller. If it is greater than 4,000 calories a day, increase the portion sizes or add more snacks into the day.
Stephanie Bailey - Dietetic Intern - university of Memphis
BIOMechaniks: Train the mind and the body will follow
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