Aici va prezentam un plan de alimentatie potrivit pentru un atlet profesionist.
PLAN DE DIETA
Mic dejun:
1 pahar de ciocolată cu lapte, cereale si o banana
Pranz:
Spaghete Bolognese, friptură, cartofi şi roşii
Salată de fructe
Gustare:
Sandviş cu şuncă
Un suc de portocale
Cina:
Supa de legume, omleta cu orez
Plăcintă cu mere
Dieta fotbalistului – Marţi
Mic dejun:
1 pahar de ciocolată cu lapte, pâine prajita cu unt
Un suc de portocale
Pranz
Linte fierte, piept de pui pane cu ciuperci
1 iaurt
Gustare:
Un sandwich cu pate şi un suc de fructe
Cina:
Salata mixta, merluciu în salsa cu cartofi prăjiţi
Căpşuni cu frisca şi zahăr
Dieta fotbalistului – Miercuri
Mic dejun:
1 pahar de lapte cu cacao, pâine prăjită cu unt şi şuncă
Un suc de fructe
Pranz:
Orez cu legume, file de porc cu salata verde
1 iaurt
Gustare:
Sandviş cu brânză cu gutui
Un suc de portocale
Cina:
Mazăre cu sunca, pui la gratar cu salata verde si porumb
Un iaurt cu fructe
Dieta fotbalistului – Joi
Mic dejun:
1 pahar de lapte cu ciocolată, biscuiţi cu unt şi gem şi suc de portocale
Pranz:
Fasole alba cu salata verde si rosii
Ananas în sirop
Gustare:
Sandviş cu şuncă
Cina:
Piure de legume, amestecat cu usturoi şi creveţi
1 iaurt
Dieta fotbalistului – Vineri
Mic dejun:
1 pahar de lapte cu cacao, pâine cu unty si sunca si salată de fructe
Pranz:
Salata de gradina, orez cu calamar
Un iaurt
Gustare:
Brânză de vaci cu miere şi o banană
Cina:
Supa cu taitei, carne la cuptor cu cartofi prăjiti
2 kiwi
Dieta fotbalistului – Sâmbătă
Mic dejun:
1 iaurt cu cereale şi suc de portocale de casă
Pranz:
Penne Carbonara, muschi de vita cu rosii si porumb
2 clementine
Gustare:
Sandwich cu sunca cu rosii proaspete
Un suc de fructe
Cina:
Tocană de legume, peşte-spadă şi piure de cartofi
1 iaurt
Dieta fotbalistului – Duminica
Mic dejun:
1 pahar de lapte cu cacao, 1 1 croissant cu gem şi suc de portocale
Pranz:
Vinete prajite, cu pui la gratar cu salata mixta
1 mar
Gustare:
Omletă
Cina:
Crema de spanac cu roşii la cuptor
1 iaurt
ATENŢIE:
Aceasta dieta este indicata pentru persoanele care, de obicei, fac mult sport.
Este important să beţi cat mai multă apă – cel puţin 2 litri pe zi.
Inainte de a incepe orice dieta, consultati-va cu medicul dumneavoastra.
SURSA: http://www.medicinasanatate.ro/dieta-fotbalistului/
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Pe net am dat si de o varianta in ENGLEZA, cu un meniu in ziua antrenamentului si altul in ziua meciului, sper sa va fie de ajutor!
Meal Plan for Footballer – Training Day
Football (soccer) is one of the most popular sports in the World, and people enjoy the game at all levels, from the occasional kick about right through to professional football. Higher level professional and semi-professional footballers generally have their football training in the mornings with their team mates on four or five days per week, and may also visit the gym later in the day for light weight training or cardiovascular fitness work. Typically, during the season, there will be a match at the weekend (meal plan for a match day). For optimal performance in football training you will need a lot of energy for long lengths of time, so it's essential that you have a well structured nutrition programme not only to provide energy for a training session, but also to provide fuel for recuperation for the next day's exercise.The meal plan below is an example for a professional or semi-professional footballer to follow for a typical training day:
| Breakfast | Large bowl of porridge made with jumbo oats + 200ml skimmed milk + water with a tsp of sugar and raisins if desired or 75g unsweetened muesli + 250ml skimmed milk 250ml fresh fruit juice Tea/coffee | |
| 45 minutes pre-football training | 2-3 oatcakes with low fat soft cheese Item of fruit Drink | |
| Football training | 90 minutes sip water or isotonic drink throughout | |
| Immediately post training | 25g whey protein powder + 25g dextrose in water | |
| Lunch | Sandwich made with granary bread + olive oil based spread with lean ham/chicken or large mackerel fillet 100g mixed nuts & seeds Mixed salad Low fat, low sugar yoghurt Drink | |
| Gym training | 30 minutes weights moderate intensity 40 mins CV mixing high, moderate and low intensity Sip plenty of water throughout | |
| Immediately post workout | 25g whey protein powder + 25g dextrose in water | |
| 45 minutes later | 2-3 oatcakes with low fat soft cheese 100g mixed nuts & seeds Item of fruit Drink | |
| Evening meal | Lean fillet steak or chicken breast or fish + herbs to taste Boiled new potatoes or basmati rice or dry roasted sweet potatoes Loads of vegetables Low fat, no added sugar yoghurt Drink | |
| 1 hour pre-bed | 100g cottage cheese / quark / low fat natural yoghurt Banana Small handful mixed nuts & seeds Drink |
The above plan provides sufficient levels of all nutrients and sustained slow released low glycaemic carbohydrates to help provide energy for long and intense training sessions. Porridge or muesli for breakfast will provide slow released energy, and oatcakes and granary bread will top up this up through the daytime. See our Glycaemic Index Tables for GI values of foods.
However, the plan is merely a general guide, and portion sizes will need to be adapted to suit your daily routine. You must eat a variety of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water.
SURSA: http://www.mealplansite.com/sports-football-training-day.aspx
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Meal Plan for Footballer – Match Day
On a competitive level football training will typically be during the week, with a match at the weekend. The plan below assumes you're already having optimal nutrition for training during the week, see Meal Plan for Footballer – training day, and so is designed to provide adequate fuel for a match.
As well as good nutrition on the day itself, it is recommended that you have a higher than normal carbohydrate intake at all meals, after training on the day prior to the match. The plan below provides sufficient levels of all nutrients and sustained slow released low glycaemic carbohydrates to ensure optimal energy throughout two 45 minute half-times in a game of football. It also encourages good nutrition after the game, to ensure you're refuelled for training the next week.
The meal plan below is an example for a typical weekend match day; if you are playing during the week, adjust the plan appropriately:
| Breakfast 7.30am | Large bowl of porridge made with jumbo oats + 200ml skimmed milk + water with a tsp of sugar and raisins if desired or 75g unsweetened muesli + 250ml skimmed milk 250ml fresh fruit juice Tea/coffee |
| 10.00am | 4-5 oatcakes or rye crispbread with low fat soft cheese Banana Drink |
| Early lunch 12.00pm | 100g chicken breast or 120g fish 70g basmati rice or 70g wholewheat pasta Medium serving of vegetables / salad Drink water |
| 15 minutes before kick-off | 1-2 oatcakes 100ml isotonic drink with 20g additional dextrose |
| Half time | 1-2 oatcakes 100ml isotonic drink with 20g additional dextrose Sip water |
| Immediately post match | 25g whey protein powder + 25g dextrose in water |
| 45 minutes later Main Meal | Lean fillet steak or chicken breast or fish + herbs to taste Boiled new potatoes or basmati rice or couscous or dry roasted sweet potatoes Loads of vegetables Low fat, no added sugar yoghurt Drink |
| Evening snack | 2-3 oatcakes with low fat soft cheese 100g mixed nuts & seeds Item of fruit Drink |
| 1 hour pre-bed | 100g cottage cheese / quark / low fat natural yoghurt Banana Small handful mixed nuts & seeds Drink |
However, the plan is merely a general guide, and portion sizes will need to be adapted to suit your daily routine. You must eat a variety of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water.
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