Nutritional plan

nutritional plan - male teamsporter

«empty»

Male: 75 kg, 180 cm and 25 years old

Total: 3049 kcal, 27% fat, 412g carbohydrates, 118g protein

Breakfast: 467 kcal, 59g carbohydrates, 20g protein

  • 1 whole wheat cracker with margarine and jam
  • 1 whole wheat toast with margarine and a slice of cheese
  • 1 smoothie with 150 ml semi-skimmed yoghurt, 1 kiwi and 1 orange
  • Tea/coffee/water*

Snack: 185 kcal, 31g carbohydrates, 4g proteins

  • 3 dried figs
  • 2 whole wheat biscuits
  • 1 cappuccino
  • Tea/coffee/water*

Lunch: 567 kcal, 43g carbohydrates, 22g protein

  • 1 wrap
  • 50 g smoked salmon
  • 1 tablespoon cream cheese 
  • 1 grated carrot
  • 1 serving spoon stir fried vegetables (55 g)
  • ½ avocado
  • Serve with a small bowl of raw mixed vegetables without dressing

Snack: 287 kcal, 51g carbohydrates, 9g protein

  • 1 banana
  • some carrots
  • 1 bowl semi-skimmed yoghurt (150 ml) with 1 tablespoon of raisins  and 1 tablespoon muesli 
  • 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 training:

332 kcal, 44g carbohydrates, 20 g proteins

  • Vifit Sport Recovery Bar, Lime Yoghurt flavour 
  • 1 pear
  • Tea/coffee/water*
Dinner: 547 kcal, 82g carbohydrates, 33g protein

  • 4 serving spoons rice 
  • 3 serving spoons stir fried vegetables with tomato sauce 
  • 1 steak tartare
  • 1 spoon of olive oil 
  • Water

Before bedtime: 212 kcal, 36g carbohydrates, 7g protein

  • 1 bowl oatmeal (150 ml semi-skimmed milk) with blueberries and 1 apple in pieces
  • 1 hand of almonds and raisins

*Coffee and tea are without milk and/or sugar