Breakfast

An athlete’s breakfast should be rich in protein and slow-digesting carbs. Goal is to provide sustained energy, satiety, and avoiding the blood sugar spike-and-crash cycle.

Solid options:

• Oats + protein powder + fruit
• Greek yogurt + oats + nuts
• 3-egg omelette + whole grain toast + avocado
• Skyr + banana + almonds

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Avoid: Sugary cereals, industrial fruit juices, pastries. They spike blood sugar fast and leave you hungry again within 2 hours.

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Lunch

The main meal of the day. This is where you can have the highest carbohydrate intake, especially if you train in the afternoon.

Ideal structure:

• ½ plate of vegetables / salad
• ¼ plate of carbohydrate (rice, potato, pasta, legumes)
• ¼ plate of protein (chicken, beef, fish, legumes)
• Quality fat as dressing (EVOO)

Afternoon Snack

Time to refuel without overloading. Ideal if you train in the afternoon or if there are more than 5 hours between lunch and dinner.

Options:

• Fruit + a handful of nuts
• Greek yogurt with blueberries
• Whole grain bread + turkey + avocado
• Protein shake if training is imminent

Pre-Workout (60–90 min before)

Goal: available energy, no heavy digestion.

If you have enough time (90 min before):

• Rice + chicken breast
• Whole grain pasta + tuna
• Sweet potato + eggs

If time is short (30–45 min before):

• Banana + black coffee
• Small portion of rice pudding
• 2–3 medjool dates

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Avoid before training: Very fatty, high-fiber, or very voluminous meals. They slow digestion and can cause discomfort during exercise.

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Dinner

Dinner doesn’t have to be light by default, but it can be moderate in carbohydrates if your goal is body composition. Prioritize protein and vegetables.

Options:

• Baked salmon + broccoli + small potato
• Egg white omelette + salad + avocado
• Baked chicken + sautéed vegetables
• Hake + spinach + olive oil

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If you train at night, you do need carbs at your post-workout dinner to replenish muscle glycogen.

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