Nutritional plan

nutritional plan - female endurance athlete

Female: 65 kg, 170 cm and 40 years old

Total: 2419 kcal, 22 en% fat, 355g carbohydrates, 98g protein



Breakfast: 345 kcal, 53g carbohydrates, 21g protein

  • 1 slice of whole wheat toast with liver paste
  • 1 bowl low fat quark (150 ml) with 2 tablespoons muesli and                  2 tablespoons raisins 
  • Tea/coffee/water*
During the training (1-2,5 hours): 218 kcal, 54g carbohydrates, 0g protein

  • 1 bottle (330 ml) high-energy sport drink


After the training:

300 kcal, 37g carbohydrates, 21g protein

  • Vifit Sport Recovery Bar, Cranberry flavour
  • 1 bunch of white grapes 
  • Water

 Lunch: 467 kcal, 71g carbohydrates, 23g protein

  • 1 grilled cheese whole wheat sandwich and slices tomato
  • 1 smoothie with 150 ml low fat yoghurt, 1 kiwi, 1 banana

Snack: 244 kcal, 47g carbohydrates, 4g protein
  • 3 dried figs
  • 1 whole wheat biscuit with margarine and apple syrup
  • 1 mandadrin
  • Tea/coffee/water*

Dinner: 572 kcal, 52g carbohydrates, 21g protein

  • 4 serving spoons risotto
  • 3 serving spoons pumpkin 
  • 1 serving spoon mushrooms 
  • 1 serving spoon fried onion 
  • 1 clove garlic (2 g)
  • 50g feta 
  • 1 hand of cashew nuts 
  • Water

Before bedtime: 233 kcal, 41g carbohydrates, 8g protein

  • 1 bowl semi-skimmed yoghurt with strawberries, raspberries, 2 tablespoon raisins and a teaspoon of honey.

*Coffee and tea are without milk and/or sugar