A high-calorie, high-protein plan to support an athlete’s health, performance and recovery.

Athletes require adequate nutrition in order to keep their bodies in shape for training and competition. This plan provides high-quality protein to help muscles with maintenance, growth, and repair. Adequate amounts of vitamins and minerals are included to prevent common deficiencies such as calcium, iron, and vitamin C. Anti-inflammatory foods like omega-3 fatty acids, fiber, zinc and antioxidants are added to prevent oxidative damage.

This plan can be tailored to your client’s nutrient needs based on their training, body weight and composition.

This program was created with the following key considerations:

High-Quality Protein

Research shows that athletes engaged in higher-intensity exercise need to consume additional protein which promotes greater adaptation to training. This plan includes high-quality protein that makes up over 30% of the energy intake. These complete proteins are highly digestible and provide an adequate amount of amino acids. Protein is distributed between every meal and snack to help with building muscle strength and hypertrophy.

Omega-3 Fats

Omega-3 fatty acids help reduce inflammation and are beneficial for injury recovery in athletes. Fish contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are associated with improved cognitive function and immune function. This program incorporates omega-3 fats from salmon, olive oil, nuts, and seeds.

Calcium

Calcium is important for the growth, maintenance, and repair of bone tissue. In order to prevent stress fractures and bone loss, athletes should consume additional daily calcium. This plan provides up to 2,000 mg of calcium daily from a variety of foods and beverages including fortified milk and grain products, Greek yogurt, cottage cheese, and salmon.

Iron & Vitamin C

Iron is important for oxygen delivery to body tissues and is a common deficiency in athletes. Athletes should aim for an iron intake greater than 18 mg which this plan provides from lean meat, eggs, legumes, grains, and seeds. These sources are paired with foods that have vitamin C which is an antioxidant nutrient and enhances iron absorption.

Immune Support

Essential fat-soluble antioxidants like vitamin A, vitamin E and minerals like zinc support various cellular functions of the immune system and reduce oxidative stress in cells. This meal plan contains vitamin A sources like leafy green vegetables, salmon, and clementines and incorporates vitamin E through healthy oils, nuts, and seeds. You can find zinc sources in this meal plan from whole grains, legumes, and meat.