A day sample menu for an active Sport person.
- High calories.
- low fat.
- high carbohydrates and high protein.
- Rich in calcium.
- vitamin D and omega3 fatty acid.
Breakfast: (Toasted bread and cocoa beverage)
- 2 cups of cocoa beverage.
- 4 tablespoons cocoa powder.
- 6 slices of toasted bread 🍞.
- 2 hard boiled eggs 🥚 🥚.
- 1 cup of skim milk 🥛.
Mid Breakfast: (Mixed fruits salad and glucose powder)
- 2 cups of mixed fruits salad 🥗.
- 1 tablespoon of glucose powder.
Lunch: (pounded yam and mixed vegetables fish soup)
- 3 cups pounded yam.
- 6 oz of sardine fish.
- 1 cup spinach.
- 1 cup pumpkin leaves.
- 1/2 washed bitter leaves.
- 3 tablespoons grounded crayfish 🦐.
- 1 tablespoon fermented locust beans (dadawa).
- 3 tablespoons palm oil.
- 1/2 cup tomatoes 🍅 paste.
- 1 cup onions paste.
- 1/2 cup bell pepper 🌶️.
- 1 tablespoon pepper.
Mid Lunch: (roasted plantain and roasted groundnut)
- 1 medium size roasted plantain.
- 1/4 cup roasted groundnut.
Dinner: (fried rice and skinless chicken breast)
2 cups of rice 🍚.
1/4 cup shredded beef liver.
1/4 cup carrots.
1/2 cup peas.
2 tablespoons olive oil.
1/2 sliced onions 🧅.
1/2 cup bell pepper.
6 oz skinless grilled chicken breast.
Bedtime: (cucumber, date and watermelon 🍉 smoothie with skim yoghurt)
- 1/2 cup cucumber 🥒.
- 4 dates.
- 1/2 cup watermelon.
- 1 cup yoghurt.
NOTE: Increase fluid intake especially water and juices before and during training to keep the whole body system hydrated. At least 10 to 13 glasses of water everyday and taking 3 to 4 gulps of energy enhancing fluids such glucose water or fruits and vegetables juices or milkshakes with glucose during games or training after about 15 to 20 minutes, especially in sport like swimming to keep the whole body system hydrated and feeling strong and healthy through out the competing period.
- Avoid taking too much artificial energy enhancer they can leafs to heart and kidney failure, avoid alcohol, smoking, coffee, black tea, spices, sugary drinks and too much sugar they can leads to excess secretion of insulin which removes glucose from the blood streams causing hypoglycemia which may result in weakness and tiredness of the body system this can leads to very poor performance.
- Avoid saturated fats to prevents cardiovascular problems, avoid too much salt.See a dietician or health worker to plan healthy menu according to sport requirements to meets up the nutrition needs of the athlete.