Nutritional plan

nutritional plan - male endurance athlete

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Male: 75 kg, 180 cm and 40 year old

Total: 2976 kcal, 22% fat, 440g carbohydrates, 112g protein


Breakfast: 681 kcal, 101g carbohydrates, 20g protein

  • 1 sandwich; 2 slices of whole wheat bread with dairy spread and cucumber
  • 1 bowl semi-skimmed yoghurt (150 ml) with 2 tablespoons muesli and 3 tablespoons raisins 
  • 1 pear 
  • Tea/coffee/water*

Snack: 263 kcal, 33g carbohydrates, 5g protein

  • 1 whole wheat cracker with margarine and jam
  • 3 dried figs
  • Tea/coffee/water*

Lunch: 562 kcal, 65g carbohydrates, 22g protein

  • 1 whole wheat bun with fresh goat cheese, 1 teaspoon honey and rucola
  • 1 whole wheat cracker with hummus
  • 1 smoothie with skimmed yoghurt (150ml), 1 orange and blueberries (50g)


During the training (1-2,5 hours): 218 kcal, 54g carbohydrates, 0g protein

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


Snack: 324 kcal, 37 carbohydrates, 22g protein

  • Vifit Sport Recovery Drink, Chocolade Mokka flavour (330 ml)
  • 1 banana
  • Some carrots
  • Water

Dinner: 730 kcal, 83g carbohydrates, 29g protein

  • 2 wraps
  • 75g fried chicken, pieces
  • 1 tablespoon mayonnaise
  • 2 serving spoons stir fried vegetables with mushrooms 
  • 1 small bowl of raw mixed vegetables without dressing
  • Water

Before bedtime: 281 kcal, 52g carbohydrates, 14 g protein

  • 1 bowl low fat yoghurt (150 ml) with 1 kiwi, 1 apple and 2 tablespoon raisin
*Coffee and tea are without milk and/or sugar