Weight Loss for Athletes
Carbohydrates: 35–45% of total calories. 4 g of carbohydrates per kg of body weight.
Protein: 20–30% of total calories. At least 1.2 g per kg of body weight per day.
Fat: less than 30% of total calories
- Reduce your calorie intake by 500–1,000 kcal
- Eat more often but in smaller portions
- No more than three to four hours between meals
- Every meal must include protein
- It's important to eat a carbohydrate-rich meal for breakfast and after a workout.
- Optional: A carbohydrate-rich meal 2–4 hours before exercise
- Make sure to include strength training and cardio/fat-burning exercises
Sample Menu for Weight Loss
Breakfast: Omelet made with 2 eggs, spinach, mushrooms, tomatoes, and bell peppers
Snack: An apple and 10 almonds
Lunch: Chicken breast with bulgur salad
Snack: Plain yogurt and 1 raw carrot
Dinner: Oven-baked salmon with broccoli
After workout: 1 piece of fruit
Weight loss and exercise 1–3 times a week
Post-workout nutrition:
- In 20 minutes, you can have any fruit you like and, if you want, some protein in the form of cottage cheese, quark, eggs, ham, or milk
- After your workout, your body is better able to process carbohydrates, so it’s a good idea to eat a meal containing pasta, rice, potatoes, bulgur, quinoa, grains, cereal, or bread, along with protein, vegetables, and healthy fats
- The plate is divided into three equal parts.