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Male Endurance Athlete Morning-Training Meal Plan

This document outlines a sample meal plan for a male endurance athlete on a morning training schedule. It includes 5 meals - a pre-training smoothie, post-training breakfast, lunch, mid-afternoon snack, and dinner. Each meal lists the time, place, foods/beverages consumed and their corresponding nutrition information like protein, carbs, fat, etc. It also includes recommended daily supplements and totals for macros and calories. The plan is tailored for someone training in the mornings before work and aims to provide balanced nutrition to support training needs.

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simran
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327 views1 page

Male Endurance Athlete Morning-Training Meal Plan

This document outlines a sample meal plan for a male endurance athlete on a morning training schedule. It includes 5 meals - a pre-training smoothie, post-training breakfast, lunch, mid-afternoon snack, and dinner. Each meal lists the time, place, foods/beverages consumed and their corresponding nutrition information like protein, carbs, fat, etc. It also includes recommended daily supplements and totals for macros and calories. The plan is tailored for someone training in the mornings before work and aims to provide balanced nutrition to support training needs.

Uploaded by

simran
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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BSP Nutrition

Male Endurance Athlete Morning-Training Meal Plan


Meal 1: Pre-Training Smoothie
Time
Place

5:00am
Home
Beverage(s)
8oz water or as desired

Meal 2: Post-Training Breakfast


Time
Place

7:30am
Home
Beverage(s)
16oz water or as desired
2oz POM wonderful
8oz coffee or tea

Meal 3: Lunch
Time
Place

12:00pm
Work
Beverage(s)

12oz water
8oz tea

Meal 4: Mid-Afternoon Snack


Time
Place

3:30pm
Work
Beverage(s)

12oz water
8oz tea

Meal 5: Dinner
Time
Place

7:00pm
Home
Beverage(s)

12oz water
8oz rooibos tea

Amount and Type of Food Consumed


1 Large Serving Peaches & Cream Super Smoothie, with oats
10oz unsweetened vanilla almond milk
1 cup old-fashioned oats
1 scoop vanilla protein powder
1 cup frozen peaches
1 tbsp chia seeds
2 tbsp chopped walnuts

Nutrition Info
Protein
36
Carbs
83
Fiber
14.5
Fat
22.5
Omega-3
2.4
Calories
679

Amount and Type of Food Consumed


1 Large serving of My Favorite Breakfast Burrito, with fruit
5 whole pastured or omega-3 eggs
dash sea salt, black pepper
1/2 cup chopped onions
1 sprouted-grain wrap
1/2 cup chopped peppers
2 large handfuls baby spinach
1/2 cup chopped broccoli
2 tbsp guacamole
2 tbsp salsa
1 piece fruit of choice

Nutrition Info
Protein
43
Carbs
82
Fiber
16
Fat
30
Omega-3
1
Calories
770

Amount and Type of Food Consumed


1 Large serving of Lisa's Wheatberry Salad with Chicken, with fruit

Nutrition Info
Protein
44
Carbs
91
Fiber
14.5
Fat
30
Omega-3
0
Calories
810

this recipe is far too big to put in here!


1 piece fruit of choice

Amount and Type of Food Consumed


2 Large servings of Ants on a Log
6 large celery stalks
3 tbsp natural peanut butter
2oz raisins (1/2 cup)

Nutrition Info
Protein
14
Carbs
61
Fiber
9.5
Fat
24
Omega-3
0
Calories
516

Amount and Type of Food Consumed


1 Large serving of Pesto Chicken Pizza, from Gourmet Nutrition, with fruit

Nutrition Info
Protein
67
Carbs
76
Fiber
20
Fat
21
Omega-3
0.7
Calories
761

not my recipe, so I won't type it up, but buy the cookbook!


1 piece fruit of choice

Supplements
Fish Oil

1-2 grams EPA and DHA combined. 1 tsp Carlson's would be perfect.

Vitamin D3

2,000-4,000IU per day, or as much as needed to reach ideal blood levels.

Probiotics

taken as directed.

Totals
Protein
204
Carbs
393
Fiber
74.5
Fat
128
Omega-3
4.1
Calories 3536

Multi Vitamin taken as directed.


Whey Protein as shown in meal plan, preferably no more than 2 scoops per day.
- This plan assumes a 9-5 work schedule and a 5:30-6:30am morning training session (plus commute and shower).
- Macronutrients and calories are simply an example, you may require more or less depending on many factors.
- While all of the meat, fish and produce in this meal plan are ideally from wild, pasture-raised, grass-fed or organic sources, if you can't
afford or don't have access to them, consuming some conventionally-raised options is still better than man-made food products.

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