Diet Plan For Female Athletes – When it comes to fit teams, nothing is tougher than the CrossFit community. Known as “the sport of fitness,” its devotees are so intense that they even speak their own language: snatch, WOD, AMRAP, you name it!
A proud member of this weight-loving community: Elizabeth Adams, a New York-based CrossFit instructor *and* a competitive CrossFit athlete (she’s competed in the CrossFit Games several years in a row). You’ll find her at her local box almost every day, training clients and testing her own limits. See the proof here:
Diet Plan For Female Athletes
As you can imagine, pulling off those incredible feats requires proper fuel, and lots of it. Want to know exactly what this looks like? Adams meticulously tracked his food intake for a full week for us.
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Of course, not all trainers have the same eating plan, and Adams’ nutritional needs are likely different than the average person’s because he’s working out So.Freaking.Much. But if you’ve ever been curious about how a professional CrossFitter eats to build muscle, stay energized, and recover between grueling training sessions… now you know.
Hours: Customer training at 9:00 a.m., 10:00 a.m., 1:00 p.m. and 2:00 p.m.; personal workouts of an easy 40 minute exercise bike and 30 minutes of stretching and mobility.
Breakfast: Omelet and pancakes. “Some friends and I went to Clinton Street Bakery, which is known for their pancakes, so we got a big stack and shared them between us,” says Adams. “The omelette was all me. It was my first time there and everything tasted amazing!”
Hours: Customer training at 9:00 a.m. and 3:00 p.m.; classes at 4:00 p.m., 5:00 p.m. and 6:00 p.m.; personal training at 10:00 and 14:00. “I’m going to do a lot more shorter, high-intensity workouts to get me up to my competition,” says Adams. “I’ll have fast-digesting liquid carbs about 40 minutes before training to ensure my energy and sugar levels are high, which is where Karbolyn and Vitargo come in.”
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Meal before breakfast: 8 oz. of water, coffee, half a banana and two packets of Irish steel cut oats.
Post-workout drink: 1 scoop of Ascent Protein, 1 scoop of Karbolyn (carbohydrate supplement) and 5 mg of creatine powder. “With the amount I train, getting enough carbs is really important,” says Adams. “I used to think that carbs were ‘bad’ and that eating them would prevent me from getting a six-pack. But I’ve learned that they’re really essential, especially when you eat them. I’m definitely a lot happier now than when I was avoiding them.”
Snack: Talty Bar with 12 grams of protein, 20 grams of carbohydrates and 9 grams of fiber. “These bars are delicious! They’re a great post-workout snack,” says Adams.
Schedule: Customer training at 07.00, 08.00, 15.30 and 16.30 hours; personal training at 9:00 and 17:30. “On Tuesdays, I do a 45-minute bike session,” says Adams. “Tuesday afternoons are sport-specific sessions. I focus a lot on gym-CrossFit-style movements.”
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Meal before breakfast: 8 oz. of water, coffee, banana, 2 packages of Irish steel cut oats and an 8Greens supplement tablet in an additional 8 oz. of water
Pre-workout drink: 1 scoop Karbolyn; 5mg creatine protein powder “I like to have my oats 90 minutes before I start [training] and then my liquid carbs about 40 minutes before that,” Adams says.
Breakfast: 2 eggs, spinach and sweet potato hash, chicken sausage, and 1 Nuun electrolyte tablet with 8 oz. water.
Dessert: Rx Nut Butter Rice Cakes and Bionaturae Fruit Spread. “PB&J rice cakes are one of my favorite desserts. People roll their eyes, but they’re delicious,” says Adams.
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Schedule: Teaching of classes at 7.00, 8.00 and 12.00 hours; customer training at 3.30pm, 4.30pm and 5.30pm. “I don’t have personal workouts on Wednesdays, so I consider them ‘rest days.’ That means I’ll eat less carbs and a little more healthy fats,” says Adams.
Lunch: Kettlebell Kitchen Pulled Chicken Chimichurri Bowl. “This is one of my favorite KBK meals. I love anything with chimichurri!”
Schedule: Teaching of classes at 5 am, 6 am, 7 am; customer training at 3:30 p.m. and at 4:30 p.m.; personal training at 10:00 and 14:00. “My personal workouts on Thursdays are very similar to Mondays. The first session is weightlifting and strength, and the second session is raw conditioning,” says Adams.
Snack before breakfast: 8 oz. of water, coffee, half a banana, 2 packets of Irish steel cut oats and a handful of granola.
Ketogenic Diet For Athletes
Schedule: Class at 12 p.m. and at 4:00 p.m.; customer training at 8am; personal training at 10 a.m. “Fridays are my run sessions,” says Adams. “I love going to the track, but it’s cold and usually in my competitions we run with TrueForms, which if you’ve never been to one I definitely recommend. They’re horrible and awesome at the same time.”
Lunch: Paleo meatballs, charred broccoli and sweet potato wedges from Hu Kitchen; 1 Nuun Electrolyte Tablet in 8 oz. of water
Dinner: 2 pieces of bread; shared applications of butternut squash, Japanese sweet potatoes and roasted mushrooms; roast duck “My brother had a birthday dinner at the Hearth and this is what I got!”
Hours: 8 a.m. customer training; class at 10 and 11 am; personal training at 9:00 and 14:00. “My focus today was weightlifting and squats,” says Adams. “For my afternoon workout, I focused on conditioning, similar to what I do on Tuesdays.”
Vegan Diet For Runners
If you’re (ahem) hungry for more food diaries, check out what a SoulCycle instructor ate for a week and what Y7 Yoga co-founder Sarah Levey eats for energy.
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Meal Plan For Runners Training For A 10k, With Tips From Experts
As I continue to run, and even a little further than 800 meters now, my belief that endless carbs equals a better run is gone. (Just like my high school metabolism.) But knowing exactly when, what, and how much to eat while training for a running event can be confusing, no matter how old you are. Like almost everything in life, it helps to have a plan, and if you’re training for a 10K, this is it.
Here, family medicine and sports physician Del Bolin, MD explains what macronutrient goals are important to hit in the weeks leading up to your race. To show you what that looks like, bRUNch Running co-founders Cortney Logan and Alexandra Weissner laid out what a food sample day might look like for each phase of your training.
Macronutrient Goals: According to Dr. Bolin, most training plans call for an increase in mileage of about 20 percent per week. “With this, you’ll want to increase your protein an additional amount each week so that you end up up to 10 percent in the [last] week,” he says. So, if you’re used to protein typically being 20 percent of your overall diet, now’s the time to bump it up to 22.5 percent, a small adjustment. In other words: during the first part of the training, your diet is not going to change that much.
Other dietary guidelines to consider: Dr. Bolin stresses that it’s still important to maintain a balanced diet by eating plenty of vegetables and healthy fats, too. He says so too
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It is also important to eat. “You want to get some quick carbs within 20 minutes of your workout so it will help rebuild glycogen in your muscles,” he says, although you don’t necessarily need to eat more carbs like you do protein. Most importantly, Dr. Bolin says to remember to stay hydrated beforehand
Weissner maximizes her hydration by dissolving a Nuun tablet ($24 for four tubes) in her morning glass of water, something she also does during other training weeks. For breakfast, she recommends eggs, spinach and artichokes, all drizzled with avocado oil, which she places on an English muffin. This provides the protein that Dr. Bolin says it’s just as important (two eggs have 12 grams of protein), fiber from vegetables and healthy fats from eggs and avocado oil. If you’re vegan, add some sunflower seeds on top of your English muffin and greens for protein; half a cup provides 13 grams.
For lunch, Weissner and Logan recommend the same combination: protein and vegetables. One way they recommend getting it is on the form
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