Meal Planning

How Do I Eat?

  • Eat 3-5 meals per day

  • Use your plate to determine your portion size

  • Snack 3-5 times per day

  • Snack size will be determined by your needs

  • Snacks should provide nutritional benefit or prevent hunger

Meal Planning


What Does My Plate Look Like?

Weight Gain / In-Season Plate:

  • 1/2 carbohydrates
  • 1/4 protein
  • 1/4 vegetables
  • and a separate plate for fruits and salad


Weight Loss / Non-Training Day Plate:

  • 1/4 carbohydrate
  • 1/2 protein
  • 1/4 vegetables
  • separate plate for fruits and salad

AM Training with PM Practice

Time
Activity
Description
6:00am Wake-Up
6:15am Meal #1 Pre-Training Snack
6:30am Train
7:45am Meal #2 Post-Training Shake/Bar
8:30am Meal #3 Meal/Breakfast
11:00am Meal #4 Snack
1:00pm Meal #5 Meal/Lunch
3:00pm Meal #6 Pre-Practice Snack
3:30pm Practice
5:00pm Meal #7
Post-Practice Snack
6:30pm Meal #8 Meal/Dinner
9:30pm Meal #9 Optional Snack
10:30pm Sleep


AM Training


Time
Activity
Description
5:30am Wake-Up
5:45am Meal #1 Pre-Training Snack
6:00am Train
7:15am Meal #2 Post-Training Shake/Bar
7:45am Meal #3 Breakfast
10:30am Meal #4 Snack
12:00pm Meal #5 Lunch
3:00pm Meal #6 Snack
6:00pm Meal #7 Dinner
9:00pm Meal #8 Optional Snack
10:30pm Sleep


PM Training


Time
Activity
Description
7:00am Wake-Up
7:30am Meal #1 Breakfast
10:30am Meal #2 Snack
11:30am Meal #3 Lunch
2:30pm Meal #4 Pre-Training Snack
3:00pm Training
4:30pm Meal #5 Post-Training Shake/Bar
6:00pm Meal #6 Dinner
9:00pm Meal #7 Optional Snack
10:30pm Sleep