It is important for athletes to get the proper breakfast, especially if participating in morning training. An example of a high-carbohydrate breakfast for an athlete includes: 8 ounces of 100 percent juice of choice, providing about 120 calories and 28 carbohydrates; 1 cup of oatmeal, providing 132 calories and 23 carbohydrates; 1 medium size fresh fruit of choice, with 101 calories and 26 carbohydrates, 8 ounces of low-fat milk, 102 calories and 12 carbohydrates; a slice of whole wheat toast, 60 calories and 12 carbohydrates; and 1 tablespoon of jelly, at 57 calories and 15 carbohydrates.
The noontime meal helps an athlete refuel the body after training. A lunch meal may consist of the following: 2 ounces of sliced lunch meat, about 104 calories and no carbohydrates; 1 ounce of Swiss or mozzarella cheese, 105 calories and 1 carbohydrate; 2 slices of whole wheat bread, 120 calories and 25 carbohydrates; a lettuce leaf, less than 10 calories and no carbohydrates; slice of tomato, less than 10 calories and 1 carbohydrate; 8 ounces apple or other 100 percent juice, 116 calories and 30 carbohydrates; and 2 small cookies, 96 calories and 14 carbohydrates.
Dinner has the highest level of carbohydrates, compared to breakfast and lunch. During the first stages of moderate exercise, carbohydrates provide 40 to 50 percent of required energy. As exertion increases, the need for carbohydrate utilization increases. For this reason, dinnertime allows an athlete to make use of those beneficial carbohydrates. Dinner may include 3 cups of spaghetti or other pasta, 466 calories and 97 carbohydrates, 1 cup of tomato sauce with mushrooms, 94 calories and 20 carbohydrates; 2 tablespoons of Parmesan cheese, 45 calories and no carbohydrates; four slices of French or other bread, 406 calories and 78 carbohydrates; 1 slice angel food cake---161 calories and 36 carbohydrates; ¼ cup strawberries or other berries, 13 calories and 3 carbohydrates; and ½ cup ice cream, at 133 calories and 16 carbohydrates.
Athletes should have snacks whenever they feel like they need one. Try to incorporate about 165 grams of carbohydrates at snacktime, including real fruit juice and other high-carbohydrate foods.