Sports nutrition
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Sports Nutrition. By: John Hickner. Calorie Intake The common caloric intake for and athlete is around 3000 to 5000 calories. Usually consisting of mainly carbohydrates and protien . Michael Phelps . This is Michael Phelps’s 12,000 calorie diet. He trains 5 hours a day, 6 days a week.

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Sports Nutrition

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Sports nutrition

Sports Nutrition

By: John Hickner


Sports nutrition

Calorie Intake

  • The common caloric intake for and athlete is around 3000 to 5000 calories.

  • Usually consisting of mainly carbohydrates and protien.


Michael phelps

Michael Phelps

  • This is Michael Phelps’s 12,000 calorie diet.

  • He trains 5 hours a day, 6 days a week.


Different athletic diets

Different Athletic Diets

  • There are plenty of different diets that athletes utilize to maximize their performance.


Sports nutrition

  • The Runner

  • 8:00 - Breakfast Bran cereal, milk, orange juice, two slices fiber-rich bread, fistful of peanuts and/or sunflower seeds.

  • 11:00 - Pre-run lunch Boiled potatoes, salmon, steamed vegetables.

  • 13:00-16:00 Exercise, consuming a couple energy gels and a bottle of Gatorade while running

  • 16:30 - Post-exercise snack Protein drink with 50 grams of dextrose added, banana.

  • 18:30 - Dinner Whole wheat pasta, skinless chicken breasts, steamed vegetables.

  • 22:30 - Pre-bedtime snack Plain protein drink.

  • The Lifter

  • 8:00 - Breakfast Oatmeal, low-fat milk, four scrambled eggs, orange juice, melon slice.

  • 11:00 - Lunch Baked potato, large steak, onions and mushrooms.

  • 13:00-16:00 Exercise, sipping Gatorade between jumps

  • 16:30 - Post-exercise snack Protein drink with 50 grams of dextrose added, banana.

  • 18:30 - Dinner Sushi, vegetables.

  • 22:30 - Pre-bedtime snack Plain protein drink.

  • As you can see, the change is not drastic, but rather a slight tweak to fit their respective training style just


Marathon runners diet

Marathon Runners Diet

  • Breakfast:

  • 4 whole grain pancakes

  • ¾ cup fresh sliced fruit and ¼ cup of non-fat yogurt

  • 8 ounces of skim milk

  • Lunch:

  • Chicken sandwich on whole wheat bread

  • 1 banana

  • 2 oatmeal cookies

  • 8 ounces iced tea

  • Snack

  • Whole grain pita bread with peanut butter and raisins

  • 8 ounces cranberry juice

  • Dinner

  • 4 ounces grilled salmon

  • ½ cup fresh corn and black bean salsa

  • 1 cup cooked black beans topped with low-fat yogurt

  • 1 ½ cup mixed green salad

  • 1 cup peach frozen low-fat yogurt


Sports nutrition

  • Meal 1 (7 AM)

  • 1 cup of dry oats mixed with water

  • 1 cup of egg beaters

  • Meal 2 (9 AM)

  • Meal replacement packet mixed with water or

  • a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.

  • 1 Tablespoon of Flaxseed Oil (Spectrum brand is best)

  • Meal 3 (12 Noon)

  • 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal

  • 2 cups of green beans, broccoli or any other desired vegetable

  • 6-8 ounces of chicken, turkey, or lean fish


Weightlifters diet

Weightlifters Diet

  • Meal 1 (7 AM)

  • 1 cup of dry oats mixed with water

  • 1 cup of egg beaters

  • Meal 2 (9 AM)

  • Meal replacement packet mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.

  • 1 Tablespoon of Flaxseed Oil (Spectrum brand is best)

  • Meal 3 (12 Noon)

  • 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal

  • 2 cups of green beans, broccoli or any other desired vegetable

  • 6-8 ounces of chicken, turkey, or lean fish

  • Meal 4 (3 PM)

  • Same as Meal 2

  • Meal 5 (6 PM)

  • 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal

  • 2 cups of green beans, broccoli or any other desired vegetable

  • 6-8 ounces of chicken, turkey, or lean fish

  • Meal 6 (8 PM)

  • Same as Meal 2


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