Sample Menu
Breakfast GOAL – 650 kcal
2 cups dry cereal ~44g CHO, 6g pro
1 cup milk (powdered) ~12g CHO, 8g pro, 8 g fat
2 slices bread (toasted), ~30g CHO 6g pro
1 tbsp jelly/jam, ~13g CHO
2 tbsp nutella, ~19g CHO, ~2g pro, 9gm fat
1 cup orange flavored breakfast drink, 3 tsp = 6 fl oz, ~22g CHO
Lunch GOAL – 1100 kcal
2 cups pasta ~ 60g CHO, 12g pro
1 cup tomato sauce with meat (Prego) ~40g CHO, 5g pro, 2g fat
4 slices sandwich bread ~60g CHO, 12g pro
2 tbsp jam/jelly per sandwich ~26g CHO
2 oz hard grated parmesan cheese (use liberally) ~10g pro, 14g fat
pastries, pop tarts or cereal bars ~ 60g CHO. 4g pro, 6g fat
candy bar (1.85 oz bar / Mr. Goodbar) ~300 kcal, 22g CHO, 7g pro, 20g fat
Dinner
Tuna Helper 1/5 pck with 1.3 oz tuna (whole can) ~58g CHO, 10g pro,
14g fat (~2 cup)
1 cup green beans ~10g CHO, 4g pro
1 cup sweet potatoes ~39g CHO, 6g pro
1 cup mango or a fruit packed in heavy syrup ~48g CHO, 3g pro
4 slices bread ~60g CHO
jam/preserves ~26g CHO
2 tbsp nutella ~19g CHO, 2g pro, 9g fat
2 cups rice ~60g CHO
2 cereal bars ~60g CHO, 4g pro, 6g fat
Late PM Snack
2 cups cereal ~44g CHO, 6g pro
1 cup powdered milk ~12g CHO, 8g pro, 8 g fat
6 graham crackers ~30g CHO, 6g pro, 3g fat
1 cup applesauce (Mott’s sweetened) ~30g CHO
Meal Schedule
(7000 – 8000 kcal/day) 6:00 am Prior to swim – Consume 70g CHO
(at least one hour prior to swim)
7:00 am Breakfast
7:30 am 2-hour swim – During swim, 100g CHO (1 liter gatorade/hr)
9:30 am AM Break (30 – 45 minutes) – 1 can Gatorpro – 350 kcal, 6g fat,
58g CHO, 17g pro, or 1 can Boost (40g CHO, 10g pro, 4g fat)
10:00 am 2-hour swim – During swim, 100g CHO (1 liter gatorade/hr)
12:00 pm Lunch and 2-hour rest – Consume as much as possible
2:00 pm 2-hour swim – During swim, 100g CHO (1 liter gatorade/hr)
4:00 pm PM Break (30 – 45 minutes) – 1 can Gatorpro or 1 can Boost
4:30 pm 2-hour swim – During swim, 100g CHO (1 liter gatorade/hr)
6:30 pm After swim – Consume 50g CHO every two hours until dinner
Intake analysis: 1600kcals from CHO intake during 8-hour swim500 – 700 kcals from breakfastTotal: ~2300 Kcals*Need to consume ~2600 kcal from CHOduring lunch, dinner and before bedtime.
