3500 calorie food plan for endurance athletes.

[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.

 

[PowerBuilder]

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"

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