Whatever sports you are in, adequate intake is essential for preventing muscle fatigue. While you should monitor your fat intake, you should not remove it from your diet completely. Fats provide fatty acids that can be used as a source of energy: especially if your exercise sessions last longer than one hour. Fats also provide the building blocks for hormones and formation of cell walls. Protein can be used as a source of energy and is critical for building new muscle tissue. If you are taking part in resistance training, your body will require additional protein.
Weekly Diet chart for sportspersons:
Sunday
Breakfast (8:00-8:30AM): Mushroom Paratha 2 + Tomato chutney+ Scrambled egg( 2egg)
Mid-Meal (11:00-11:30AM): plane Yoghurt with raw vegetables / grilled vegetables -1 cup
Lunch (2:00-2:30PM): 1/2 cup rice + 3 medium chappati+ Fish masala 1 cup( fish 180 g Oily fish(Salmon, Mackerel, Troutetc))+ Snake guard subji 1/2 cup.
Evening (4:00-4:30PM): 1 cup boilled channa+ light tea 1 cup.
Dinner (8:00-8:30PM): 3 Roti/ chapati+ 1/2 cup mix veg curry
Monday
Breakfast (8:00-8:30AM): Chicken sandwich(4 slice bread) + 1 cup skimmed milk.
Mid-Meal (11:00-11:30AM): 1 cup bana+ almond milk shake.
Lunch (2:00-2:30PM): 1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd.
Evening (4:00-4:30PM): Brown rice flakes poha with nuts 1 cup.
Dinner (8:00-8:30PM): 3 Roti / chappathi+Ridge guard subji 1/2 cup.
Tuesday
Breakfast (8:00-8:30AM): Soya flour Uthappam 2 +Tomato /green chutney + 1 glass skimmed milk.
Mid-Meal (11:00-11:30AM): 1 cup boilled channa
Lunch (2:00-2:30PM): 4 chapati+ Grilled chicken 150 gm+ Dhal 1/2 cup+ cucumber salad 1/2 cup.
Evening (4:00-4:30PM): 1 cup blue berry milk shake
Dinner (8:00-8:30PM): Brocken wheat upma 1 cup+ 1/2 cup green beans subji
Wednesday
Breakfast (8:00-8:30AM): 4 Idli + Sambar 1/2 cup+1 table spoon Gren chutney/ Tomato Chutney+ 2 egg white Mid-Meal (11:00-11:30AM): 1 Portion fruit salad+ Cottage cheese.
Lunch (2:00-2:30PM): Veg pulav rice 1.5 cup+ 1 cup Soya Chunk curry+ 1/2 cup Low fat curd.
Evening (4:00-4:30PM): Chicken salad 1 cup.
Dinner (8:00-8:30PM): 3 roti/ Chapathi+ Ladies finger subji 1/2 cup.
Thursday
Breakfast (8:00-8:30AM): chappati-4+ Egg roast 1/2 cup 2 egg
Mid-Meal (11:00-11:30AM): green gram sprouts 1 cup
Lunch (2:00-2:30PM): 4 Roti+1/2 cup salad + Fish curry ( fish 180 g Oily fish(Salmon, Mackerel, Troutetc))+ 1/2 cup cabbage subji.
Evening (4:00-4:30PM): 1 Portion fruit + cotage cheese
Dinner (8:00-8:30PM): 3 Roti / chappathi.+ Tomato subji 1/2 cup.
Friday
Breakfast (8:00-8:30AM): Chicken keema Paratha 2+ 1 tbs green chutney+ 1 glass skim milk.
Mid-Meal (11:00-11:30AM): 1 Portion fruit salad+ Cotage cheese.
Lunch (2:00-2:30PM): 1.5 cup rice+Kidney beans curry 1 cup + 1/2 cup cucumber salad+ Ladies finger subji 1/2 cup.
Evening (4:00-4:30PM): Brown rice flakes poha with nuts 1 cup.
Dinner (8:00-8:30PM): Wheat dosa 3 + 1 cup Bitter guard subji.
Saturday
Breakfast (8:00-8:30AM): Sprouts & Paneer Paratha 3+ Green chutney.
Mid-Meal (11:00-11:30AM): 1 cup boilled channa
Lunch (2:00-2:30PM): 4 chapati+ Grilled chicken 150 gm+ Dhal 1/2 cup+ cucumber salad 1/2 cup.
Evening (4:00-4:30PM): 1 cup blue berry milk shake
Dinner (8:00-8:30PM): Brocken wheat upma 1 cup+ 1/2 cup green beans subji
Dieting Do's And Dont's
Dieting Do's
Eat adequate high carbohydrate meals every day to keep glycogen stores full and make most of your training sessions.
Allow 3-4 hours digetion time for a large meal, 2-3 for smaller meal, 1-2 for blended or liquid meals and less than one hour for smaller snacks
If you eat less than one hour before the event be sure to snack on any tried and truelow fat high carbohydrate snack
It's best to have high glycemic index foods during and after exercise such as Glucose, Potatoes, Bagels, Raisins, Oatmeal, Sugar etc
Dieting Don'ts:
Dehydrate your body.
Maintain proper balance of intake and output.
Balance your protein and carb intake wisely.
Alcohol & smoking shoulb be avoided totally.
Food Items Safe To Have:d By Sports Persons
Cereals: Brown rice, Oat meal, Brocken wheat, Ragi, Quinoa, Maiz grit, Sweet corn.
Pulses: Chickpeas, Kidney beans, moong dal, masoor dal, soybeans.
Vegetables: Broccoli, Kale, Spinach, Lettuce, Beet, Potatoes, Carrots, Sweet potatoes, Beans and all other vegetables( especially the green ones such as spinach, lettuce, leeks, broccoli, asparagus, peas, cabbage and beans, are high in minerals, calcium, iron and other vitamins)
Fruits: Avacado, Banana, Custard Apple, Pears, Grape and Watermelon, Orenges and Apple (sweet corn, bananas are good for carbohydrate loading before even)
Milk and Milk products: Skim milk, Paneer, Cotage Cheese, Yoghurt.
Meat, Fish and Egg: Lean Meat, Chicken Brest, Tuna, Salmon, Tilapia, Sword fish , Cod.
Oil: 1.5 Tbsp/ day( Olive oil, Mustard Oil, Rice bran Oil, Canola oil
Sugar: 2 Tsp/ day.