Chris Carmichael’s Food for Fitness
This book is a massive resource for all athletes to check out. There is copious information for each part of the athletic population from young to old- men to women. He breaks everything down by ingredient, why it’s needed in your diet, and it’s nutrient highlights. Complex Carbohydrates are athletes’ best friends and interestingly, sweet potatoes have the highest nutrient score (baked-with skin), are high in carotenoids, vitamin C, potassium, fiber and folate. Mushrooms are on the bottom of the list with no applicable amount of nutrient density or fiber. (pg. 78)
On another interesting note: Just because spinach is a great source of complex carbohydrates- they are not the most efficient for an athlete. The best sources are baked potato, sweet potato, garbonzo beans, corn, butternut squash and green peas. (pg. 79)
SAMPLE MEAL PLAN: Based on 135 pound female cyclist with 11 hours of training per week. She would need 2,194 calories in one day.
Breakfast
1 bran muffin with 2 tablespoons of fruit preserves and 11/2 cups of orange juice.
Morning Snack
1 whole wheat English Muffin with 2 tablespoons of hummus and 1 cup of fruit or vegetable juice
Lunch
Tuna Salad with vegetables on whole wheat bread or pita with 2 handfuls of pretzels, 1 piece of fruit, and water
Snack/Training Food
20 ounces of Sports Drink & Bar or Gel
Dinner
Barbecue Chicken, 1 cup of tomato soup with 1 buttered roll, 1 piece of fruit and 1 ice cream sandwich. (pg. 327)
Readers, comments would be appropriate here…This seems like a lot of carbs to me and a ton of FOOD. How many of you eat this much in a day?
1 response so far ↓
1 Stephanie // Feb 17, 2008 at 3:31 pm
That menu looks delicious, hearty, and healthy! I definitely think I eat that much on a daily basis, minus the sports drinks and bars.
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