Michael Marchau

ABOUT ME Born in Bruges Date of birth: 8/01/ years Primary school in Sint-Andries, the town where I also live High School in VHSI where I take sports and sciences Only child, no brothers or sisters Member of the youth movement KSA As a sport I swim

Breakfast chocolate muesli with milk

On a Sunday buns, eggs, fruit, juice

Lunch sandwich with cheese or ham

Dinner meat with potatoes and vegetables

Favorite dishes pizza

French fries hamburgers

kebab spaghetti

I usually drink water milk

SPORTER’S DIET Each sport has a specific diet that you need to follow. Some activities demand more energy than others.

Skipping breakfast: glutonny later in the day.... less likely to be obese. A healthy breakfast, on the other hand, satisfies your appetite and can give you energy. For a breakfast you have to combine good carbohydrates and fiber with some protein. Ideal breakfast carbohydrate foods are… A healthy breakfast for athletes

My healthy breakfast cheese juice whole grain bread yoghurt with fruit egg

Healthy lunch for athletes It's important for athletes never to skip lunch. After a busy morning, lunch refuels the body to get through the rest of the day. A healthy lunch suggestion would be a tuna fish sandwich on whole wheat bread, a side salad or a vegetable soup and a piece of fruit, such as an apple, banana or an orange.

My healthy lunch vegetable soup and bread with ham or chicken. banana

A low calorie, but filling, tomato-based vegetable soup. Use fresh vegetables when in season, frozen or canned in winter. In a large stock pot, combine broth, tomato juice, water, potatoes, carrots, celery, undrained chopped tomatoes, green beans, and corn. Season with salt and pepper. Bring to a boil and simmer for 30 minutes or until all vegetables are tender. QUICK AND EASY VEGETABLE SOUP

A healthy and adequately sized dinner gives the body the nutrients it needs to recover from the exercise during the day. A healthy example would be a baked or grilled skinless chicken breast or fish like salmon, a baked potato, and a mixed green salad. The fish or chicken would provide the protein for muscle building and recovery. Healthy dinner for athletes

My healthy dinner Potatoes Low fat meat Vegetables and fruit Fish

Carbohydrates before your workout We need to eat with variation, but before a workout a sportman needs to eat carbohydrates. They give lots of energy. Mac and cheese, my favourite!!!

MAC AND CHEESE This is a fast, easy to prepare, and filling meal. A soup crock. Oven to 200 degrees C. Grease a soup crock. Small saucepan with water bring to the boil. Stir in the macaroni; boil for 8 minutes. Drain well, and reserve. In the same saucepan, melt the butter. Stir in the flour, salt, pepper, onion powder, and milk; whisk until smooth. Cook, stir for 2 minutes. Reduce heat to low, and whisk in 1/3 cup cheese. Stir in the cooked macaroni. Spoon the macaroni and cheese into the prepared dish. Sprinkle with bread crumbs and 1 tablespoon cheddar cheese. Bake, uncovered, until the cheese is melted and the macaroni is heated through, about 10 minutes.