Meal Planning for Optimal Athletic Performance

I've always been a supporter of controlling nutritional intake through food planning and preparation. 

 I learned very early on as a power lifter and bodybuilder how a disciplined approach to nutrition impacts performance and body composition. 

 Careful meal planning can have a profound positive impact on strength levels, degree of muscularity, energy and recover-ability from intense training.

The purpose of this article is not to offer or advocate any particular diet plan but rather to share my perspective on the necessity of careful meal planning as it relates to athletic performance and success.

I have watched as otherwise prudent athletes were met with disappointing results from their training due to their lack of adequate meal planning.  As with most amateur and recreational bodybuilders and strength athletes, participation in their sport is a part-time endeavor as the necessity to earn a living supersedes their abilities to fully pursue athletic greatness. 

 Unfortunately, many of these individuals neglect their diets as they are putting in thirty plus hours per week at their place of employment and find it hard to get away to eat a good, nutritious meal.

This is precisely the reason it is critical to plan every meal that is to be consumed, especially when away from the home.  Far too often, fast food is the only available option to the working bodybuilder or strength athlete who has failed to adequately plan for their daily nutritional needs.

During my years spent in the fitness industry I heard many excuses as to the inability to eat frequent, nutrient dense meals.  The most common excuse was usually lack of time to prepare or consume meals.  These same individuals would typically spend precious time socializing in the gym, watching sporting events on television or kicking back to relax as time permitted. 

 Don't get me wrong, I fully understand the need to decompress and rest between training sessions.  But a little time management can go a long way when it comes to athletic preparation and performance.

I generally recommend carrying a cooler full of nutritious food everywhere the athlete goes, especially if it is possible that the opportunity for food intake will be limited.  Although thorough meal planning and the practice of accounting for every calorie that is to be consumed is ideal, it is not practical for the average person.  

The following are some foods that can be easily stored and carried in a cooler for quick access and consumption:

• Protein shakes
• Tuna
• Nutrition bars
• Nuts
• Bananas, apples and oranges
• Yogurt

I have found that preparing several days worth of food, weighing and measuring each serving and packaging them into individual plastic containers is the best way to ensure meals are not missed.  Each morning I am able place my meals in my cooler with a couple of ice packs and be confident that I will be able to consume an adequate amount of nutrients throughout the day.  Some of my most commonly prepared foods are:

• 4 oz. of Salmon
• 4 oz. of Beef or pork
• 3 oz. of cheese
• 2 oz. of nuts
• Whey protein shake
• Four hard boiled eggs
• Low carb protein bar

The fact is, a steady supply of nutrients and calories can greatly enhance glycogen levels within the muscle and speed recovery between workouts.  Additionally, regular ingestion of nutrient rich foods provides the following benefits:

• Stabilized blood sugar
• Enhanced  metabolism
• Promotion of an anabolic environment
• Reduced muscle breakdown

While much debate still remains about appropriate nutrient ratios, adequate caloric intake and food timing principles, it is critical to remember that ingestion of some form of quality nutrition every few hours is essential for optimal performance and recovery.

Also Read:
The Critical Role of the Post Workout Meal
Alcohol and Exercise: Negative Effects