Sports Nutreition for the Yukon Athelete
Sports Nutreition for the Yukon Athelete
Sports Nutreition for the Yukon Athelete
Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
Athlete #3 - Ideal <strong>for</strong> competitive endurance athletes (ie: cyclists training <strong>for</strong><br />
competition, cross-country runner or skier, triathletes 13 )<br />
Food 14 Amount 14 Food Group Serving 14<br />
Breakfast<br />
10cm whole wheat pancake<br />
Orange juice<br />
Blueberries<br />
Milk<br />
Scrambled egg<br />
with milk<br />
margarine/butter<br />
6 pancakes<br />
250mL<br />
250mL<br />
250mL<br />
3 eggs<br />
125mL<br />
45mL<br />
6 Grain Products (GP)<br />
2 Vegetables & Fruit (VF)<br />
2VF<br />
1 Milk Product (M)<br />
1 ½ Meat & Alternative (MA)<br />
½ M<br />
3 Oils & Fats (OF)<br />
Snack<br />
Low-fat muffin (small)<br />
Apple/banana (small)<br />
Lunch<br />
Pita bread<br />
Raw vegetables<br />
Milk<br />
Tuna<br />
Mayonnaise in tuna<br />
Salad dressing veggie dip<br />
Snack<br />
Multigrain date bread<br />
Milk<br />
Fruit <strong>for</strong> smoothie<br />
Supper<br />
Bread roll<br />
Cooked brown rice<br />
Mushrooms and celery<br />
Broccoli <strong>for</strong> stir-fry<br />
Vegetable juice<br />
Beef <strong>for</strong> stir-fry<br />
Peaches<br />
Yogurt topping<br />
Oil <strong>for</strong> stir-fry<br />
Margarine<br />
Snack<br />
Oatmeal cookie<br />
Milk-based hot chocolate<br />
1 muffin<br />
2 fruit<br />
2 pita<br />
500mL<br />
250mL<br />
125mL<br />
15mL<br />
30mL<br />
3 slices<br />
250mL<br />
250mL<br />
1 roll<br />
375mL<br />
125mL<br />
250mL<br />
250mL<br />
115g<br />
250mL<br />
175mL<br />
15mL<br />
10mL<br />
60g<br />
250mL<br />
2GP<br />
2VF<br />
4GP<br />
4VF<br />
1M<br />
1MA<br />
1OF<br />
2OF<br />
3GP<br />
1M<br />
2VF<br />
2GP<br />
3GP<br />
1VF<br />
2VF<br />
2VF<br />
1 ½ MA<br />
2VF<br />
1 M<br />
1OF<br />
1OF<br />
2GP<br />
1 M<br />
Adapted from Coaching Association of Canada - From training diets to meal plans 14<br />
Vegetable & Fruit<br />
19 servings<br />
Grain Products<br />
22 servings<br />
Milk Products<br />
5 ½ servings<br />
Meats & Alternatives<br />
4 servings<br />
Oils & Fats<br />
8 servings<br />
17
![Women and Alcohol: A women's health resource [2326.26 KB ]](https://img.yumpu.com/22340649/1/190x245/women-and-alcohol-a-womens-health-resource-232626-kb-.jpg?quality=85)
Change language