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3500 calorie food plan for endurance athletes.

Fadi

Fadi

...
Here’s what I’ve come up with based on the experts’ guidelines and the best endurance athletes in the world. If you're interested, have a good read of these following pages. Start at page # 35: Supplying the Demands Efficiently; then go all the way to page # 46.
Endurance sports nutrition - Google Books

3470 calories / 2 hour training

Carbs: 61% 532gm

Fat: 24% 93gm

Pro: 15% 126gm

Breakfast:
4 slices multigrain bread: C 45g, F 3.5g, P 10g
20g Peanut butter: C 4g, F 10g, P 5g
2x50g Eggs/boiled: C1g, F 10.5g, P 12.5g
300ml Orange juice: C 25g, F 0g, P 2g
5 (40gm) Pitted prunes: C 25g, F 0, P 1g

C 100g, F 24g, P 30g Calories = 736


Snack:
200g Plain natural yogurt: C 9.5g, F 8.5g, P 11.5g
1 large (215g) Banana: C 27g, F 0g, P 2.5g

C 36.5g, F 8.5g, P 14g Calories = 280

Lunch:
200g Sweet potato: C 34.5g, F 0g, P 4.5g
100g Dried apricots: C 43.5g, F 0g, P 4.5g
2 slices multigrain bread: C 22.5g, F 1.5g, P 5g
100g Can tuna in extra virgin olive oil (not drained): C 0g, F 23g, P 21g

C 100g, F 24.5g, P 35g Calories = 760

Snack:
240g butter beans (1 can drained): C 38g, F 2g, P 20g
500ml grape juice: C 67.5g, F 0g, P 1g
50g Raw cashews: C 15g, F 22g, P 9g

C 120.5g, F 24g, P 30g Calories = 820

Dinner:
100g raw basmati rice (cooked): C 76g, F 1g, P 9g
1 Egg: C 0g, F 5g, P 6g
5 (40gm) Pitted prunes: C 25g, F 0, P 1g

C 101g, F 6g, P 16g Calories = 522

Before Bed:
500ml Low fat milk: C 30g, F 5g, P 20g
4 (65g) Weet-Bix: C 43.5g, F 1g, P 8g

C 73.5g, F 6g, P 28g Calories = 460


As usually is the case, there's no one size fits all "diet", so the above is always up for additions and modifications.


Fadi.
 
Another great post boss! Thanks! You've put together a fantastic diary of eating plans.

Interesting -

"Consuming a high-fat diet for longer than four weeks has been shown definitvley to have a detrimental effect on endurance"
Click to expand...

Somebody did a study with fat being 85% of their calories!!! For me that'd be around 4800 calories a day!!

That plan (in terms of the %'s) gives me a total of 3200 cal's, Very much worth implementing
 
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