Information for Athletic Performance

Author:

Olympic Meal Plan Recommendation:

The Athlete’s Plates are a collaboration between the United States Olympic Committee Sport Dietitians and the University of Colorado (UCCS) Sport Nutrition Graduate Program.

For educational use only. 

[link to original source of image]

The Biggest Problems in Athletic Diets

  1. Not eating enough fruits & vegetables. They increase endurance, which improves performance
  2. Drinking alcohol causes an excess of the female hormone estrogen
  3. Drinking soda causes the body to become acidic, which hurts your endurance
  4. Artificial sweeteners make you hungry and slows your thyroid gland. This slows down your thyroid and makes you sluggish.

How Many Meals Should I Eat Per Day?

  1. Most athletes eat 3 meals per day
  2. If you want to lose weight, eat less meals
  3. It is not necessary to eat 6-8 times per day

Why I Recommend Superfood Smoothies

  1. It is an easy was to consume superfoods, fruits and vegetables
  2. People like smoothies
  3. You can easily add foods to the smoothie that helps athletic performance

Superfood Smoothies - Foods & Recipes for Athletic Performance

You can go to our Athletic Performance page for a list of beneficial foods and recipes: https://mynutritionadvisor.com/health-goals/athletic-performance/

Protein - How Much Protein Should You Eat?

  1. The RDA for protein is 0.8 grams for every 2.2 lbs of body weight
  2. Athletes are not commonly deficient in protein
  3. Athletes do not eat enough fruits and vegetables

Excess Protein Does Not Make You Gain Muscle

  1. Eating more protein does NOT make you gain muscle
  2. Eat the RDA of protein
  3. Lifting weights makes you gain muscle

What To Eat Before, During, and After Training

  1. Eat foods that only help your performance
  2. Eating a bunch of sugar will cause you to crash later on if you have more than one game in a day
  3. Added sugars are bad and sugars in fruits are good
  4. Eat balanced meals. Follow the chart used by the Olympic Training Center
  5. Only drink sports drinks if you have exercised hard for at least one hour and you are going to be doing more exercise.
  6. Don’t use energy drinks, they hurt your endurance over time
  7. Kids shouldn’t use caffeine

Sample Meal Plan

Breakfast

Superfood Smoothie with 1 slice Ezekiel Bread topped with peanut butter or 1-3 eggs.

 

Lunch

Balanced Plate based on Olympic Training Plate:

 

Dinner

Balanced Plate based on Olympic Training Plate: 

 

After practice ideas:

Raw mixed nuts, or olives, or a superfood smoothie.

 

Before practice ideas:

If you want food before a workout or game, eat easily digestible food at least 30 minutes before you work out.  I suggest fruit or a superfood smoothie.

Additional Resources

Recipes:

We have over 50 superfood smoothie recipes on our website. 

Coffee drinkers: try replacing your entire breakfast with this instead.

How to Make Smoothies to Target Your Health Problems:

Here is a video where we will walk you through how to find smoothie recipes that target your specific health problems. 

RECOMMENDED PRODUCTS

Testimonials

Uncle Jerry

Uncle Jerry lost 70 lbs in 7 months.  It’s been over 2.5 years and he is still going strong!

Uncle Jerry did a smoothie detox his first 4 weeks (only drank superfood smoothies, no food).  After that, he followed the “intermediate option”.

“Not Hungry.  Lost 13lbs in 1 Month.  Increased Energy.  No Low Blood Sugar.”

A testimonial from one of our customers who we met at a nutrition conference in Portland. Her daughter is an NTP (Nutritional Therapy Practitioner) and recommended our smoothies to her mom when the smoothie recipes she was making were spiking her blood sugar and making her hungry.

Jerry was told by his doctor that he was about to go on blood pressure medication if he didn’t change what he was doing.

Matt Fitzgerald (co-founder of My Nutrition Advisor) hired Jerry (owner of a print brokerage firm called Smart Spend Media Inc) to print our smoothie Recipe Book. While Jerry was helping get the recipe book production-ready for print, he started taking the advice of the book and made his first superfood smoothie. In just 6-8 weeks, Jerry lost 25 lbs and lowered his blood pressure. His doctor visit after that went excellent and no blood pressure was prescribed!

Oasis to Zen Spa Owner, Cheri Petroni

“I lost 50 lbs, skin cleared up, and got off anti-depressents, just by using superfood smoothies.”

“These Recipes fixed by Hypothyroid”

“My hypothyroid was so bad that I would go to my car and sleep when I had a break at work. I was a cheerleader for many years including all through high school and for a professional team. I have had such low energy and weight gain the last few years that I had to give up cheer-leading.”

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