Handbook of Sports Nutrition and sports

6.1. Nutrition plan:

Endurance Athletes (e.g., Runners)

• Breakfast: Oatmeal with milk and banana.

• Snack: Yogurt with almonds.

• Lunch: Brown rice with chicken and vegetables.

• Snack: Fruit smoothie.

• Dinner: Grilled fish with sweet potatoes.

Weightlifters

• Breakfast: Boiled eggs with avocado toast.

• Snack: Nuts and Greek yogurt.

• Lunch: Grilled meat with rice and vegetables.

• Snack: Protein shake.

• Dinner: Cottage cheese with fruit