As a Registered Dietitian and Personal Trainer, I work with tons of novice and elite athletes. My main focus is always on the timing and balance of meals. Whether you are a runner or you prefer other sports, here is a full proof meal schedule and menu plan to help you train properly and optimize your metabolism. And click here for more detail
ed sports nutrition guidelines, like timing of meals, balance and portions.
Scenario 1 (AM Workout): 3-6 miles or hard workout first thing in the morning
- Wake up and make a balanced smoothie: drink 1 cup before your workout
- Early morning WORKOUT
- Drink 1 cup of smoothie within 45 minutes after your workout. Also, drink plenty of water throughout the day.
- AM Snack or late breakfast: 2 eggs scrambled with veggies and 1 orange, water.
- Lunch: Spinach salad with sunflower seeds, avocado, strawberries and chicken (optional)
- Afternoon Snack: Handful of almonds and low sugar granola with a side of carrot sticks
- Dinner: Bean burger lettuce wraps
Scenario 2 (PM Workout): 3-6 miles or hard workout after work
- Wake up and drink a large glass of water.
- Eat breakfast within an hour of rising: 1 cup plain Greek yogurt cup topped with chopped walnuts and berries
- Mid-Morning Snack: Hard boiled egg with 1/2 grapefruit. Drink lots of water throughout day.
- Lunch: 1 cup black bean and edamame salad
- Afternoon Snack (about 1-2 hrs before workout): 1 slice of toast (Gluten Free or Sprouted Whole Grain) with almond butter and topped with banana slices
- After-work WORKOUT
- Dinner (eat within 1 hr after workout): Fish tacos with 2 corn tortillas, avo, cabbage, tomatoes, and green onions
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