A Sample Athlete Diet Menu

Here’s a sample athlete diet menu taken from my daily routine. Keep in mind that you can deviate and waiver from perfect eating without any detrimental effects on your training routine. If you follow these healthy diet guidelines at least 80% of the time, you will reap the benefits.

The first thing I have each morning is coffee. Fresh ground whole beans, typically a French roast or Sumatra, something bold and rich. I don’t add any sugar or creamer and limit myself to one cup (ok, maybe two). Yes, caffeine is a stimulant and diuretic and should likely be avoided, but let’s be real... I don’t know many cyclists who don’t love their coffee.

Also, I tend to drink a pretty good amount of water throughout the day to stay hydrated and combat the diuretic effects of the caffeine. Water is a staple of the athlete diet menu.

After my caffeine fix, it’s on to breakfast, which typically consists of a bowl of oatmeal, an egg or two with whole wheat toast (easy on the butter), or some sort of whole grain or high bran cereal like Kashi or granola with skim milk.

A couple of hours after breakfast, I’ll have my first snack of the day. Snacks are typically fruit or vegetables. I like apples, oranges, grapefruit, bananas, carrots, celery, and tomatoes. Sometimes I’ll add a bit of cottage cheese to the mix. Nuts are also a favorite for a quick snack. Cashews, almonds, pistachios, and walnuts are all great sources of protein and healthy fats, but don’t get carried away as these tasty treats are loaded with calories. Another snack favorite is half of an all natural energy bar.

This brings me to lunch, where I try to start getting some more vegetables with a nice salad. I’ll usually have a homemade vinaigrette dressing (extra virgin olive oil and balsamic vinegar), which is quite healthy. Beware of store bought salad dressings as they are typically loaded with sugar. Of course I get tired of salad every day, so I mix in a tuna wrap or a bowl of soup such as bean or vegetable.

I will usually have another couple of snacks after lunch and before my evening workout. After the workout I may have a recovery drink immediately depending on the intensity of the exercise.

Dinner is my last and largest meal of the day. I try to eat dinner by 8:00 PM and do not eat anything else before bedtime. Again, I like a small salad with dinner to help get the vitamins and nutrients from raw vegetables. No athlete diet menu would be complete without some sort of meat. Fish is best, along with chicken and pork, and sometimes beef. It’s best to grill, bake, or broil the meat instead of frying to avoid the added fat. I also like potatoes, but try to stick with red potatoes and go easy on the butter, cheese, and sour cream. Finally, some sort of bean is a good way to round out the meal and add fiber to your diet.

Keep your diet on track with this sample athlete diet menu. Eat the right foods to give your body the fuel it needs for sufficient recovery that leads to improved performance.

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