About the Eating Plans in This Chapter

This chapter includes three eating plans for intakes of 2,500 (vegetarian), 3,000, and 4,000 calories. To help athletes understand how to best integrate the eating plan into their exercise schedule, the plans include differently timed practice sessions. You will note that the right-hand column of each eating plan includes a “food exchange” list, which can be found in the appendix. The food exchange will allow you to make food substitutions with foods that have similar (but not identical) caloric and nutrient contents. For instance, if a roast beef sandwich is listed for lunch and you don't like roast beef, you can look at the food exchange list to find a near equivalent substitute for a food you do like. The goal here is to provide a guide for eating that gives the athlete a starting point for developing the best possible eating strategy for them. It is important to note that the caloric level of these diets is not likely to be perfect for anyone. Weight stability and a healthy body fat level are the best guides that an appropriate level of calories are being consumed at the right times. Athletes should find a caloric intake level that works for them as individuals. It is also important to note that fluid intakes are likely to be much higher than the fluids listed here. Athletes should consume ample quantities of water with meals and may also need to consume more sports beverages during bouts of physical activity. Athletes should drink enough to sustain optimal body water, an indication of which is nearly clear urine.