Diet and Exercise For Athletes
This plan may be helpful for non-professional athletes to be facing a competitive sport for the first time. Quantities are prepared for a 90 kg who trains for two to four hours a day.
* 65 grams of cereal with a pint of milk
* Four slices of bread with four tablespoons of jam
* 400 ml orange juice
After training
* A sweet roll
* A yogurt
* Average fruit
* A sports drink
FOOD
* Six slices of bread or a potato with 200g of green beans
* A banana
* 250 ml of isotonic drink
DINNER
* 300 g of noodles
* Tomato sauce with broccoli
* An apple
* One cup of rice with low fat milk
* 500 ml of diluted juice
ADDITIONAL FOOD
* 90 grams of cereal with 400 ml of milk
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