Athletes diet

MENU’ FOR PEOPLE PRACTICING SPORTS 

BREAKFAST

  • 1 cup of coffee + 1 glass of partially skimmed milk + whole-wheat biscuits or whole-wheat rusks or whole-wheat bread with butter and jam
  • 1 cup of coffee + 1 glass of white Greek yogurt + whole-wheat biscuits or whole-wheat rusks or whole-wheat bread with butter and jam

MID-MORNING AND MID-AFTERNOON SNACKS

  • Fruits
  • 1 glass of orange juice or fruit and vegetable centrifuge
  • 1 banana + 2 walnuts (Mon-Wed-Fri 1 h and 30 min before afternoon sports)
  • 1 small wholemeal sandwich with raw ham or bresaola (Mon-Wed-Fri 1 h and 30 min before evening sport)

MONDAY (sport)

LUNCH

1 plate of wholemeal pasta with legumes

Vegetables

DINNER

2 eggs (boiled or poached or baked) 

Vegetables + whole-wheat bread

TUESDAY

LUNCH

Fish: cod or sea bass or gilthead or sargo or mullet or octopus or squid or cuttlefish

Vegetables + whole-wheat bread

DINNER

Fresh ricotta or giuncata or scamorza or mozzarella cheese

Vegetables + whole-wheat bread

WEDNESDAY (sport)

LUNCH

1 plate of pasta without dressing or with tomato sauce or with vegetables combined with parmesan or grana cheese

Vegetables 

DINNER

Meat: free-range chicken breast or pork or veal loin

Vegetables + whole-wheat bread

THURSDAY

LUNCH

1 plate of vegetables soup

Fresh ricotta or giuncata or scamorza or mozzarella cheese

Whole-wheat bread

CENA

Fish: cod or sea bass or gilthead or sargo or mullet or octopus or squid or cuttlefish

Vegetables + Whole-wheat bread

FRIDAY (sport)

LUNCH

1 plate of pasta without dressing or with tomato sauce or with vegetables combined with parmesan or grana cheese

Vegetables 

DINNER

Meat: free-range chicken breast or pork or veal loin

Baked or boiled potatoes

SATURDAY

LUNCH

Meat or fish

Vegetables + whole-wheat bread

DINNER

Pizza 

Please note

  • drink about 2 litres of still water per day, distributed equally throughout the day and away from meals;
  • when you want, you can eat 1 cube of dark chocolate;
  • use 4 tablespoons of extra virgin olive oil per day and the spices you want;
  • avoid the vinegar;
  • use the lemon;
  • the vegetables can be raw or cooked or pureed;
  • use oven, steam, grilling, boiling, foil as cooking techniques;
  • it is possible to reverse the entire days or single meals, trying to avoid eating the same foods for lunch and dinner 
  • Sunday you’re free to eat what you want.