Fat intake is typically kept at a moderate level and junk food is avoided. Relaxing on your off day doesn't mean you should be a couch potato all day, but spending a portion of your down time watching television or reading a book can help get your mind off training and give your body a much-needed chance to recover. Do you think that it is possible to experience all the benefits delivered by CrossFit while just ignoring your diet? Diets high in protein allow for muscle recovery after a workout, while carbohydrates provide fuel for the muscles. Professional athletes know that a healthy diet is an important part of performing at an elite level. These tried and tested methods, plus tips from experts will see you through your race day. At PledgeSports we are obsessed with nutrition and training, and how they impact an athlete’s performance. Staying hydrated is the most important thing athletes can do. Uncover more diet secrets from top athletes in our eat like an athlete series. Here is a simple diet plan menu for athletes, you can add or delete any meal you want per your requirement: #1.For breakfast take lots of carbohydrate and protein as a meal. According to Glassman, Phelps' workouts can burn 4,000 to 6,000 calories in a day, and those calories must be replenished in order to train the following day. Some athletes eat a lot less The biggest — and most important — nutrition rule to follow in the build-up to and on race day: do not try anything new. The pre-game meal is a sacred tradition in sports. Moehl and Teshima both start their days with variations on the same dish: a superfood Greek yogurt parfait. To figure out your weight in kilograms, divide your weight in pounds by 2.2. The top CrossFit athletes pay special attention towards what they eat. "Typically I eat 3/4 to 1 cup of 0% Fage plain yogurt topped with chia seeds, cherries, and a drizzle of dark maple syrup," says Teshima. The amount of energy found within a given food is dependent on the macronutrient (carbohydrate, protein and fat) content of the item. This is especially true on game day. Eat 1 gram of carbohydrate for each kilogram of your body weight. On average, men and women consume 2,800 and 2,300 calories per day respectively. When athletes should eat? If you’re all over #meatfreemonday, you’re not alone – 44 per cent of Aussies skip the stuff at least once a week. The diets may vary by day or a competition schedule, according to the training program. During long matches, tennis players often eat bananas. Here are some tips on what to eat before an endurance race to fuel yourself properly, help avoid cramps and finish strong! Young athletes should spread protein foods throughout the day, having some at each meal and with most snacks, such as eggs and whole-grain toast with fruit for breakfast or a sandwich with low-sodium deli meat on whole-grain bread with yogurt and raw veggies for lunch. (He’s even written a $200 cookbook…really.) Your body is made up of nearly 60% water. Hope y'all enjoyed this VIDEO!! Get inspired in the kitchen by their plant-based menus - by Alex Davies 13 Sep 2017 Getty. Brady also doesn’t eat tomatoes, mushrooms, flour, or sugar in any form-even fruit! You want to eat 20-30 grams of protein several times throughout the day, rather than eating very little at breakfast and 50 grams at dinner. Athletes performing in "aesthetic" sports, such as gymnastics or synchronized swimming, take in about 2,000-2,500 calories day. The Olympics have left us in total, jaw-on-the-floor awe more than once, and the winter games, what with the frigid temperatures, snowy courses … It’s not uncommon for male and female athletes, especially those still growing, to have caloric needs exceeding 2,400-3,000 kcal and 2,200-2,700 kcal per day, respectively. Common fruits are … So how much did they eat? Bananas can help athletes boost their performance when consumed before, during and after workouts and competitions.