How do do you feed a competitive athlethe?

[Anonymous]

Can someone share the daily diet routine of a competitive swimmer and tennis player? 15 years old boy play competitive tennis and 15 years old girl is a competitive swimmer

My wife feeds them for the past year, everyday:

For Breakfast:
- 4 serving of whole grain rolled oats mix with sun flower seed, slice almond, dried cranberries, walnuts, serve with whole milk
- 1 banana and 1/2 apple
- 4 boiled egg white
- 2 teaspoon of local farm honey
- 12oz of fresh squeeze orange juice

For lunch:
- glutten free Pasta with tomato sauce
- Salad with Avocado, tomato
- 20oz glass of organic whole millk with Omega3
- 1 apple

For afternoon snack:
- 20oz of fresh smoothies consist of strawberries, banana, blueberry and rasberry, pineapple and apple

For dinner:
- oven baked Sea bass on Monday, Salmon on Wednesday and Rockfish on Friday; oven baked chicken breast on Sunday and Thursday; baked shrimp on Tuesday and roasted beef on Saturday
- steam cauliflower, brocoli or green beans
- Tomato or onion soup

Anyone else has different recipe that can share?

Thanks,

[Anonymous]

Holy cow, my competitive athlete would be skin and bones.

Breakfast....
meat, eggs, cheese, bread or
oatmeal with nuts, fruit and milk or
whole yogurt with fruit, protein powder and whole milk - smoothy or
pancakes, meat, eggs, fruit

snack
whole yogurt with fruit, nuts, coconut, or
nuts or
protein bar or
chips

lunch:
sub or
salad with meat and cheese or
chinese or
whatever school is serving


snack
guacamole and chips or
left over dinner or
quesadilla or
cheese, meat, bread (charcuterie) or
protein shake

dinner:

meat (steak/chicken/pork/seafood), carb (pasta, rice, potato), veggie (salad or roasted)
chipotle or
tacos or
thai or
chinese

Dessert:

protein shake or
ice cream or
milk shake

[Anonymous]

I feed my two competitive athletes food.

[Anonymous]

OP, do you homeschool or something? That seems like a pretty complicated lunch to be toting to school.

[Anonymous]

When I was marathon training, I ate around 3,000 calories a day without gaining weight. It was pretty great. I didn't worry so much about the exact thing to eat, I just tried not to take in too much junk. If I was running the next day, I went hard on the carbs. If I had just run, I went hard on the protein for recovery. I made sure to get all my vegetable and fruit servings because all that running can be hard on the immune system.

[Anonymous]

Your wife makes your kids smoothies in the middle of the school day?

[Anonymous]

Anonymous wrote:OP, do you homeschool or something? That seems like a pretty complicated lunch to be toting to school.

OP here. Yes, they are both homeschool starting this year. I also add that they also eat goat cheese during afternoon snack and another 20oz of whole milk with Omega3 after dinner

They both have big dinners. For example, the son has about 3/4 of a whole chicken and daughter has about 1/2 of the chicken (equivalent of chicken breast).

My grocery bill has gone through the roof because of these "organic" food such as "grass fed" beef & "wild caught" fish because my wife has been going to Whole food quite often these days

[Anonymous]

My competitive athlete sons, 15 and 17, are vegan. They eat about 6,000 calories a day. Minimal processed food, no protein powders, mostly fruits, vegetables, brown rice, beans, and other whole grains.

[Anonymous]

Anonymous wrote:

Anonymous wrote:OP, do you homeschool or something? That seems like a pretty complicated lunch to be toting to school.

OP here. Yes, they are both homeschool starting this year. I also add that they also eat goat cheese during afternoon snack and another 20oz of whole milk with Omega3 after dinner

They both have big dinners. For example, the son has about 3/4 of a whole chicken and daughter has about 1/2 of the chicken (equivalent of chicken breast).

My grocery bill has gone through the roof because of these "organic" food such as "grass fed" beef & "wild caught" fish because my wife has been going to Whole food quite often these days

Don't eat gluten free unless they are sensitive to gluten. If they are not it is wasting money. Organic milk is worth the money. I worked on a diary farm before cows are loaded with antibiotics and as long as the milk is below a threshold its sent off to the store.
I wouldn't worry so much about wild caught fish. Grass feed beef is healthier, except it looks like you are feeding them way more seafood. You need more red meat

[Anonymous]

I had McDonald’s and Burger King twice a week growing up and for breakfast every day of high school I ate four Chips Ahoy cookies that I dunked in Kool-Aid. This is not a joke in any way. I ended up a full scholarship D1 athlete and am, today, a regionally award winning competitive runner even at my ripe old late-30’s age. (Though I have a protein shake for breakfast instead of cookies. Still love those McNuggets though)

[Anonymous]

Yeah, I don't think you need to overthink this. I was a very competitive swimmer (recruited for Berkeley, UVA, Etc.) and I just ate normal things. Bagel, eggs or cereal for breakfast; sandwich, fruit, etc. for lunch; and normal dinners (pasta, hamburgers, etc.). Plus snacks here and there, usually before or after practice.

[Anonymous]

Where are all the complex carbs? They need things like pasta (whole grain) and brown rice and beans. They have seafood 4 times a week. Yes healthy for sure but expensive. Sub one day with beans or lentils. Buy frozen fish (yes you can get wild caught and organic frozen and not fresh and it’ll be cheaper). Eat whole eggs not just egg whites. He last ting they need is 12 oz juice. That’s pure sugar. add oranges for breakfast.
Do breakfast for dinner with scrambled eggs etc.

. My dh was a competitive swimmer in hs and ate a lb of pasta every night and ice cream and was skin and bones.

[Anonymous]

Anonymous wrote:Where are all the complex carbs? They need things like pasta (whole grain) and brown rice and beans. They have seafood 4 times a week. Yes healthy for sure but expensive. Sub one day with beans or lentils. Buy frozen fish (yes you can get wild caught and organic frozen and not fresh and it’ll be cheaper). Eat whole eggs not just egg whites. He last ting they need is 12 oz juice. That’s pure sugar. add oranges for breakfast.
Do breakfast for dinner with scrambled eggs etc.

. My dh was a competitive swimmer in hs and ate a lb of pasta every night and ice cream and was skin and bones.

the thread did mention gluten free pasta for lunch. Isn't yellow egg yolk bad for you? the thread also mentioned fresh squeeze orange juice, how can that be pure sugar? You can get 64oz of fresh squeeze of OJ at Giant for $10.99

[Anonymous]

Anonymous wrote:

Anonymous wrote:Where are all the complex carbs? They need things like pasta (whole grain) and brown rice and beans. They have seafood 4 times a week. Yes healthy for sure but expensive. Sub one day with beans or lentils. Buy frozen fish (yes you can get wild caught and organic frozen and not fresh and it’ll be cheaper). Eat whole eggs not just egg whites. He last ting they need is 12 oz juice. That’s pure sugar. add oranges for breakfast.
Do breakfast for dinner with scrambled eggs etc.

. My dh was a competitive swimmer in hs and ate a lb of pasta every night and ice cream and was skin and bones.

the thread did mention gluten free pasta for lunch. Isn't yellow egg yolk bad for you? the thread also mentioned fresh squeeze orange juice, how can that be pure sugar? You can get 64oz of fresh squeeze of OJ at Giant for $10.99

Egg yolk is not bad for you unless you have high cholesterol, which active kids that age don't have unless they have genetically inherited extremely high cholesterol. The yolk contains all sorts of valuable vitamins and minerals that are not found in the white.

OJ is just sugar. There is no reason to have OJ and honey at breakfast. Both are just pure sugar.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Where are all the complex carbs? They need things like pasta (whole grain) and brown rice and beans. They have seafood 4 times a week. Yes healthy for sure but expensive. Sub one day with beans or lentils. Buy frozen fish (yes you can get wild caught and organic frozen and not fresh and it’ll be cheaper). Eat whole eggs not just egg whites. He last ting they need is 12 oz juice. That’s pure sugar. add oranges for breakfast.
Do breakfast for dinner with scrambled eggs etc.

. My dh was a competitive swimmer in hs and ate a lb of pasta every night and ice cream and was skin and bones.

the thread did mention gluten free pasta for lunch. Isn't yellow egg yolk bad for you? the thread also mentioned fresh squeeze orange juice, how can that be pure sugar? You can get 64oz of fresh squeeze of OJ at Giant for $10.99

Juice is sugar. When you eat an organ you eat all the fiber parts. Juice is no fiber so the sugar gets digested faster. Yolks contain dietary cholesterol but also contains the iron, folate,lutein that young bodies need. The link between dietary chiloesterol and high levels of blood chilesterol is being researched again. Just like babies need fat for brain development, teens need cholesterol and carbs to grow and burn while being active.