Presentation is loading. Please wait.

Presentation is loading. Please wait.

Sports Nutrition Typical Athlete Meal (Small-XXL) The Pawn (weekly eating plan) By: Tanner Steinlicht.

Published byGertrude Butler Modified over 9 years ago

Similar presentations

Presentation on theme: "Sports Nutrition Typical Athlete Meal (Small-XXL) The Pawn (weekly eating plan) By: Tanner Steinlicht."— Presentation transcript:

1 Sports Nutrition Typical Athlete Meal (Small-XXL) The Pawn (weekly eating plan) By: Tanner Steinlicht

2 Athlete Size Chart Small ~120lbs. Or 54.5kg Medium ~155lbs. Or 70.5 kg Large ~175lbs. Or 79.5kg XL ~210lbs. Or 95.5kg XXL >240lbs. Or 109kg

3 Small Athlete CHO around 115-132g PRO around 22.5-25g FAT around 20.5-23.5g Total Kcals from 750-840

4 Monday Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Grilled Cheese 375 Kcals, 29g CHO, 12g PRO, 23g FAT Totals 777 Kcals, 119g CHO, 23g PRO, 25g Fat

5 Tuesday Tuna Salad Hoagie 339 Kcals, 44g CHO, 15g PRO, 11g FAT 2 Corn Dogs 424 Kcals, 38g CHO, 14g PRO, 18g FAT Strawberry Raspberry Light Smoothie 90 Kcals, 22g CHO, 1g PRO, 0g FAT Totals 853 Kcals, 104g CHO, 30g PRO, 29g FAT

6 Wednesday Soft Pretzel 417 Kcals, 90g CHO, 15g PRO, 0g FAT Cheese Sauce (8 oz) 260 Kcals, 14g CHO, 4g PRO, 20g FAT 2 % Milk (1 C) 13g CHO, 8g PRO, 5g FAT Totals 806 Kcals, 117g CHO, 27g PRO, 25g FAT

7 Thursday Deluxe 7” Pizza 562 Kcals, 59g CHO, 30g PRO, 23g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT Totals 780 Kcals, 115g CHO, 32g PRO, 23g FAT

8 Friday Chipotle Chicken 433 Kcals, 33g CHO, 22g PRO, 24g FAT Strawberry Raspberry Yogurt Smoothie 398 Kcals, 88g CHO, 12g PRO, 2g FAT Totals 831 Kcals, 121g CHO, 34g PRO, 26g FAT

9 Saturday Ham and Cheese Hoagie 328 Kcals, 37g CHO, 21g PRO, 10g FAT Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Celery (1/4 lb) w/ 2 oz dill dip 123 Kcals, 8g CHO, 2g PRO, 9.5g FAT Total Kcals 853 Kcals, 135g CHO, 34g PRO, 21.5g FAT

10 Sunday Cheat Meal ¼ lb. Bacon Cheeseburger 580 Kcals, 31g CHO, 28g PRO, 38g FAT Strawberry Yogurt Smoothie 388 Kcals, 87g CHO, 11g PRO, 2g FAT Totals 968 Kcals, 118g CHO, 39g PRO, 40g FAT

11 Medium Athlete CHO around 147-168g PRO around 28-32.5g FAT around 26-30g Total Kcals from 930-1080

12 Monday Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Grilled Cheese 375 Kcals, 29g CHO, 12g PRO, 23g FAT 2 % Milk (1 ½ C) 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT Totals 970.5 Kcals, 138.5g CHO, 35g PRO, 32.5g Fat

13 Tuesday Tuna Salad Hoagie 339 Kcals, 44g CHO, 15g PRO, 11g FAT 2 Corn Dogs 424 Kcals, 38g CHO, 14g PRO, 18g FAT Strawberry Raspberry Light Smoothie 90 Kcals, 22g CHO, 1g PRO, 0g FAT 2 % Milk (1 ½ C) 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT Totals 1046 Kcals, 123.5g CHO, 42g PRO, 36.5g FAT

14 Wednesday Soft Pretzel 417 Kcals, 90g CHO, 15g PRO, 0g FAT Cheese Sauce (8 oz) 260 Kcals, 14g CHO, 4g PRO, 20g FAT 2 % Milk (1 C) 129 Kcals, 13g CHO, 8g PRO, 5g FAT Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT Totals 1009 Kcals, 150g CHO, 31g PRO, 31g FAT

15 Thursday Deluxe 7” Pizza 562 Kcals, 59g CHO, 30g PRO, 23g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT 2 % Milk (1 ½ C) 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT Totals 973.5 Kcals, 134.5g CHO, 44g PRO, 30.5g FAT

16 Friday Chipotle Chicken 433 Kcals, 33g CHO, 22g PRO, 24g FAT Strawberry Raspberry Yogurt Smoothie 398 Kcals, 88g CHO, 12g PRO, 2g FAT Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT Totals 940 Kcals, 149g CHO, 35g PRO, 26g FAT

17 Saturday Ham and Cheese Hoagie 328 Kcals, 37g CHO, 21g PRO, 10g FAT Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Celery (1/4 lb) w/ 2 oz dill dip 123 Kcals, 8g CHO, 2g PRO, 9.5g FAT Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT Total Kcals 962 Kcals, 163g CHO, 35g PRO, 21.5g FAT

18 Sunday Cheat Meal ¼ lb. Bacon Cheeseburger 580 Kcals, 31g CHO, 28g PRO, 38g FAT Strawberry-Ban-Blueberry Yogurt Smoothie 405 Kcals, 90g CHO, 12g PRO, 2g FAT Totals 985 Kcals, 121g CHO, 40g PRO, 40g FAT

19 Large Athlete CHO around 168-192g PRO around 32.5-37g FAT around 30-34g Total Kcals from 1080-1230

20 Monday Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Grilled Cheese 375 Kcals, 29g CHO, 12g PRO, 23g FAT 2 % Milk (1 ½ C) 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT Totals 1079.5 Kcals, 166.5g CHO, 36g PRO, 32.5g Fat

21 Tuesday Tuna Salad Hoagie 339 Kcals, 44g CHO, 15g PRO, 11g FAT 2 Corn Dogs 424 Kcals, 38g CHO, 14g PRO, 18g FAT Strawberry Raspberry Light Smoothie 90 Kcals, 22g CHO, 1g PRO, 0g FAT 2 % Milk (1 ½ C) 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT Totals 1155.5 Kcals, 151.5g CHO, 43g PRO, 36.5g FAT

22 Wednesday Soft Pretzel 417 Kcals, 90g CHO, 15g PRO, 0g FAT Cheese Sauce (8 oz) 260 Kcals, 14g CHO, 4g PRO, 20g FAT 2 % Milk (1 C) 129 Kcals, 13g CHO, 8g PRO, 5g FAT Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT Totals 1118 Kcals, 178g CHO, 32g PRO, 31g FAT

23 Thursday ½ Deluxe 12” Pizza 836 Kcals, 88.5g CHO, 43.5g PRO, 35g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT 2 % Milk (1 ½ C) 130 Kcals, 13g CHO, 18g PRO 5g FAT Totals 1184 Kcals, 157.5g CHO, 53.5g PRO, 40g FAT

24 Friday Chipotle Chicken 433 Kcals, 33g CHO, 22g PRO, 24g FAT Strawberry Raspberry Yogurt Smoothie 398 Kcals, 88g CHO, 12g PRO, 2g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT Totals 1049 Kcals, 177g CHO, 36g PRO, 26g FAT

25 Saturday Ham and Cheese Hoagie 328 Kcals, 37g CHO, 21g PRO, 10g FAT Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Celery (1/2 lb) w/ 4 oz dill dip 246 Kcals, 16g CHO, 4g PRO, 19g FAT Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT Total Kcals 1085 Kcals, 171g CHO, 37g PRO, 31g FAT

26 Sunday Cheat Meal ¼ lb. Bacon Cheeseburger 580 Kcals, 31g CHO, 28g PRO, 38g FAT Strawberry-Ban-Blueberry Yogurt Smoothie 405 Kcals, 90g CHO, 12g PRO, 2g FAT Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT Totals 1094 Kcals, 149g CHO, 41g PRO, 40g FAT

27 XL Athlete CHO around 199-228g PRO around 38.5-44g FAT around 35.5-41g Total Kcals from 1290-1470

28 Monday Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Grilled Cheese 375 Kcals, 29g CHO, 12g PRO, 23g FAT 2 % Milk (2 C) 258 Kcals, 26 CHO, 16g PRO 10g FAT 2 Bananas (med) 218 Kcals, 28g CHO, 1g PRO, 0g FAT Totals 1253 Kcals, 201g CHO, 41g PRO, 35g Fat

29 Tuesday Tuna Salad Hoagie 339 Kcals, 44g CHO, 15g PRO, 11g FAT 2 Corn Dogs 424 Kcals, 38g CHO, 14g PRO, 18g FAT Strawberry Raspberry Light Smoothie 90 Kcals, 22g CHO, 1g PRO, 0g FAT 2 % Milk (2 C) 258 Kcals, 26g CHO, 16g PRO 10g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT Totals 1329 Kcals, 186g CHO, 48g PRO, 39g FAT

30 Wednesday Soft Pretzel 417 Kcals, 90g CHO, 15g PRO, 0g FAT Cheese Sauce (8 oz) 260 Kcals, 14g CHO, 4g PRO, 20g FAT 2 % Milk (2 C) 258 Kcals, 26g CHO, 16g PRO, 10g FAT Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT Totals 1356 Kcals, 219g CHO, 41g PRO, 36g FAT

31 Thursday ½ Deluxe 12” Pizza 836 Kcals, 88.5g CHO, 43.5g PRO, 35g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT 2% Milk (2 C) 258 Kcals, 26g CHO, 16g PRO 10g FAT Totals 1312 Kcals, 170.5g CHO, 61.5g PRO, 45g FAT

32 Friday Chipotle Chicken 433 Kcals, 33g CHO, 22g PRO, 24g FAT Strawberry Raspberry Yogurt Smoothie 398 Kcals, 88g CHO, 12g PRO, 2g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT 2 % Milk (1 ½ C) 193.5 Kcals, 19.5g CHO, 12g PRO, 7.5g FAT Totals 1242.5 Kcals, 196.5g CHO, 48g PRO, 33.5g FAT

33 Saturday Ham and Cheese Hoagie 328 Kcals, 37g CHO, 21g PRO, 10g FAT Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Celery (1/2 lb) w/ 4 oz dill dip 246 Kcals, 16g CHO, 4g PRO, 19g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT 2 % Milk (1 C) 129 Kcals, 13g CHO, 8g PRO, 5g FAT Total Kcals 1324 Kcals, 212g CHO, 46g PRO, 36g FAT

34 Sunday Cheat Meal ¼ lb. Bacon Cheeseburger 580 Kcals, 31g CHO, 28g PRO, 38g FAT Strawberry-Ban-Blueberry Yogurt Smoothie 405 Kcals, 90g CHO, 12g PRO, 2g FAT Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT Potato Fries 216 Kcals, 26g CHO, 3g PRO, 11g FAT Totals 1310 Kcals, 175g CHO, 44g PRO, 51g FAT

35 XXL Athlete CHO around 231-264g PRO around 45-51.5g FAT around 41.5-47.5g Total Kcals from 1500-1710

36 Monday Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Grilled Cheese 375 Kcals, 29g CHO, 12g PRO, 23g FAT 2 % Milk (2 C) 258 Kcals, 26 CHO, 16g PRO 10g FAT 2 Bananas (med) 218 Kcals, 28g CHO, 1g PRO, 0g FAT Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT Totals 1576 Kcals, 237g CHO, 69g PRO, 42g Fat

37 Tuesday Tuna Salad Hoagie 339 Kcals, 44g CHO, 15g PRO, 11g FAT 2 Corn Dogs 424 Kcals, 38g CHO, 14g PRO, 18g FAT Strawberry Raspberry Light Smoothie 90 Kcals, 22g CHO, 1g PRO, 0g FAT 2 % Milk (2 C) 258 Kcals, 26g CHO, 16g PRO 10g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT Totals 1652 Kcals, 222g CHO, 76g PRO, 46g FAT

38 Wednesday Soft Pretzel 417 Kcals, 90g CHO, 15g PRO, 0g FAT Cheese Sauce (8 oz) 260 Kcals, 14g CHO, 4g PRO, 20g FAT 2 % Milk (2 C) 258 Kcals, 26g CHO, 16g PRO, 10g FAT 2 Ice Cream Sundae 406 Kcals, 66g CHO, 8g PRO, 12g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT Totals 1679 Kcals, 255g CHO, 69g PRO, 43g FAT

39 Thursday ½ Deluxe 12” Pizza 836 Kcals, 88.5g CHO, 43.5g PRO, 35g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT 2% Milk (2 C) 258 Kcals, 26g CHO, 16g PRO 10g FAT Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT Totals 1635 Kcals, 206.5g CHO, 89.5g PRO, 52g FAT

40 Friday Chipotle Chicken 433 Kcals, 33g CHO, 22g PRO, 24g FAT Strawberry Raspberry Yogurt Smoothie 398 Kcals, 88g CHO, 12g PRO, 2g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT 2 % Milk (1 ½ C) 193.5 Kcals, 19.5g CHO, 12g PRO, 7.5g FAT Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT Totals 1565.5 Kcals, 232.5g CHO, 76g PRO, 40.5g FAT

41 Saturday Ham and Cheese Hoagie 328 Kcals, 37g CHO, 21g PRO, 10g FAT Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Celery (1/2 lb) w/ 4 oz dill dip 246 Kcals, 16g CHO, 4g PRO, 19g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT 2 % Milk (1 C) 129 Kcals, 13g CHO, 8g PRO, 5g FAT Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT Total Kcals 1647 Kcals, 248g CHO, 74g PRO, 43g FAT

42 Sunday Cheat Meal ¼ lb. Bacon Cheeseburger 580 Kcals, 31g CHO, 28g PRO, 38g FAT Strawberry-Ban-Blueberry Yogurt Smoothie 405 Kcals, 90g CHO, 12g PRO, 2g FAT Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT Potato Fries 216 Kcals, 26g CHO, 3g PRO, 11g FAT Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT Totals 1633 Kcals, 211g CHO, 72g PRO, 58g FAT

Download ppt "Sports Nutrition Typical Athlete Meal (Small-XXL) The Pawn (weekly eating plan) By: Tanner Steinlicht."

Similar presentations

WHATS COOKING? It starts with a plan and a list Developed by Jennifer Burgin, Julie Haisten, Marelisa Colberg-Beers, Pam Napier, Rita Havner, Carmen Henson.

WHATS COOKING? It starts with a plan and a list Developed by Jennifer Burgin, Julie Haisten, Marelisa Colberg-Beers, Pam Napier, Rita Havner, Carmen Henson.
Today Is Sunday By Dr Jean.

Today Is Sunday By Dr Jean.
We buy the meal in this room. In this room are we able to eat the meal.

We buy the meal in this room. In this room are we able to eat the meal.
PLEASE CONTACT THE FOOD SERVICE MANAGEMENT TEAM IF YOU HAVE ANY 908- 851-6429 *Menu is subject to change without notice Come Try Our Chicken.

PLEASE CONTACT THE FOOD SERVICE MANAGEMENT TEAM IF YOU HAVE ANY *Menu is subject to change without notice Come Try Our Chicken.
Monday Lunch Specials 1.Assorted meats (ham, salami, luncheon loaf) w/ mozza in a Portuguese bun w/ 8 oz soup or potato salad......... $6.99 2.Bacon and.

Monday Lunch Specials 1.Assorted meats (ham, salami, luncheon loaf) w/ mozza in a Portuguese bun w/ 8 oz soup or potato salad $ Bacon and.
EATING TO WIN NUTRITION NUTRITION OVERVIEW OVERVIEW.

EATING TO WIN NUTRITION NUTRITION OVERVIEW OVERVIEW.
Monday February 2 Tuesday February 3 Wednesday February 4 Thursday February 5 Friday February 6 Breakfast Pancakes Bananas Milk Oatmeal Raisins Milk Scrambled.

Monday February 2 Tuesday February 3 Wednesday February 4 Thursday February 5 Friday February 6 Breakfast Pancakes Bananas Milk Oatmeal Raisins Milk Scrambled.
Eating for your goal. www.ThriveWeightLoss.com Thrive Weight Loss Before we begin Level II, let’s take this opportunity to look back on how far we’ve.

Eating for your goal. Thrive Weight Loss Before we begin Level II, let’s take this opportunity to look back on how far we’ve.
Menu 1 BreakfastLunchP.M. Snack Monday Milk Peaches Pancake Milk Chicken Nuggets & Roll Mash Potatoes Strawberries Milk Vanilla Wafers Tuesday Milk Applesauce.

Menu 1 BreakfastLunchP.M. Snack Monday Milk Peaches Pancake Milk Chicken Nuggets & Roll Mash Potatoes Strawberries Milk Vanilla Wafers Tuesday Milk Applesauce.
Menu Exercises. CACFP Meal Patterns Breakfast – Milk – Grain/Bread – Fruit/Vegetable Snack (2 of 4) – Milk – Grain/Bread – Fruit/Vegetable – Meat/Meat.

Menu Exercises. CACFP Meal Patterns Breakfast – Milk – Grain/Bread – Fruit/Vegetable Snack (2 of 4) – Milk – Grain/Bread – Fruit/Vegetable – Meat/Meat.
PLEASE CONTACT THE FOOD SERVICE MANAGEMENT TEAM IF YOU HAVE ANY 908- 851-6429 *Menu is subject to change without notice Come Try Our Specialty.

PLEASE CONTACT THE FOOD SERVICE MANAGEMENT TEAM IF YOU HAVE ANY *Menu is subject to change without notice Come Try Our Specialty.
Sides & More French Fries …………………………………….. Cheese Fries ………………………….……….. Mozzarella Sticks……………….…………..… Basket of Fries …………………………………. Skinny Fries ……..……………………………….

Sides & More French Fries …………………………………….. Cheese Fries ………………………….……….. Mozzarella Sticks……………….…………..… Basket of Fries …………………………………. Skinny Fries ……..……………………………….
Saturday May 02 PST 4 PM. Saturday May 02 PST 10:00 PM.

Saturday May 02 PST 4 PM. Saturday May 02 PST 10:00 PM.
Sports Nutrition Information session Morgan McDougall, ATC.

Sports Nutrition Information session Morgan McDougall, ATC.
Monday Breakfast : s crambled eggs with four eggs. 2 breakfast: a roll Dinner : tomato soup with pasta, rissole, p otatoes. Supper : dumplings with meat,

Monday Breakfast : s crambled eggs with four eggs. 2 breakfast: a roll Dinner : tomato soup with pasta, rissole, p otatoes. Supper : dumplings with meat,
Sports Nutrition George Mason High School Boys Soccer.

Sports Nutrition George Mason High School Boys Soccer.
The healthy diet of European. Monday: The breakfast: The scrambled eggs from two eggs - 440 kcal A glass of milk (2% the fat)- 115 kcal Jam - 32 kcal.

The healthy diet of European. Monday: The breakfast: The scrambled eggs from two eggs kcal A glass of milk (2% the fat)- 115 kcal Jam - 32 kcal.
RECOMMENDATIONS FOR HEALTHY LIVING An Advisory to fight obesity, cholesterol and diabetes.

RECOMMENDATIONS FOR HEALTHY LIVING An Advisory to fight obesity, cholesterol and diabetes.
 Many teens skip breakfast in the morning!  How does eating breakfast affect your ability to concentrate in class?  Most people that do not eat breakfast.

 Many teens skip breakfast in the morning!  How does eating breakfast affect your ability to concentrate in class?  Most people that do not eat breakfast.
CLASS VB – VIA PESCARA Presents HOW AND WHAT TO EAT TO LIVE BETTER.

CLASS VB – VIA PESCARA Presents HOW AND WHAT TO EAT TO LIVE BETTER.

Similar presentations

Ads by Google