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athletic foodplan
Hey everyone got a lot of question of how my day looks like when i´m i training period.
Those of you who dont know , i train elitsoccer 10 times a week + match(game)
Convert to vegetarian for half year ago, 20 years old after read brendan braziers book:
Mealplan -monday-saturday FEEL FREE TO COMMENT AND CORRECT!
Breakfast:
8.00 Middle warm citron water
8.30 Pancakes,Toasted apple cinnamon cereal or apple cinnamon salba granola - Brendans
sometimes when i´m really tired a do Buckwheat or Speltporridge with speltbread and juice
10.00 Training
12.00 Brendans 4:1 carbohydrate - protein recovery drink
13.00 Beans or Chickpea - Always brown rice
Sallad 1 portion with different vegetables
Water
16.00 Energy rawbar
17.00 13.00 Beans or Chickpea - Always brown rice
Sallad 1 portion with different vegetables
Water
18.10 Vega sport optimizer
18.30 Training - water
20.00
12.00 Brendans 4:1 carbohydrate - protein recovery drink
21.20 Vega whole food optimizer or Banan coconut pie
Views: 7
Replies to This Discussion
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Permalink Reply by Jvegegirl on -
looks great as far as protein, carbs are concerned but are you getting enough FAT and where's the fruit :)?
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Permalink Reply by Magnus Lundstedt on
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Thanks for your quick response, i have fat in the chickpea and beans i use oil in the recipes and fat in recovery drinks 2 of them, and vega whole food optimizer to little? fruit where should i use it for best results in the meal plan?
Jvegegirl said:looks great as far as protein, carbs are concerned but are you getting enough FAT and where's the fruit :)?
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Permalink Reply by Jvegegirl on
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Hey Magnus,
I'm no expert but here's what I would recommend:
Try and incorporate more raw foods into your diet. Perhaps start the day with a green smoothie (a great way to get fruit in as well) with some vega thrown in? Then gradually try to make your lunches raw, with avocado or nut-based salad dressings (without the rice/beans). Try snacking on more seasonal fruit throughout the day, for some fast-digesting fructose and definitely eat a greater variety and quantity of vegetables in there.
With regards to fat, try and get more whole sources of fat, like avocadoes, nuts, and coconut, instead of refined oil and make sure to get a healthy amount (I'm a very small girl and I shoot for 80-100g a day).
Good luck!
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Permalink Reply by Magnus Lundstedt on
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Smoothie i wondered about for long time, spoke to mac danzig the ufc fighter who is vega ambassador, he said to me to use the the ultimate meal to breakfast with banan and apple?
Lunch is very difficult because when i travel a lot with a whole team not just myself, that would be easy, we have person who create are food. i should try today actually change one lunch to brendans pizza.
i´m very bad in fat i think, here in sweden i´m a foodadviser for normal food, but this is more excisting because who much i read in school, none of this where there, so its the ultimate challenge to incoporate this to my soccer career with result.
Jvegegirl said:Hey Magnus,
I'm no expert but here's what I would recommend:
Try and incorporate more raw foods into your diet. Perhaps start the day with a green smoothie (a great way to get fruit in as well) with some vega thrown in? Then gradually try to make your lunches raw, with avocado or nut-based salad dressings (without the rice/beans). Try snacking on more seasonal fruit throughout the day, for some fast-digesting fructose and definitely eat a greater variety and quantity of vegetables in there.
With regards to fat, try and get more whole sources of fat, like avocadoes, nuts, and coconut, instead of refined oil and make sure to get a healthy amount (I'm a very small girl and I shoot for 80-100g a day).
Good luck!
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