Creating a meal plan for a triathlete.

Creating a meal plan for an athlete can be very tricky.  This particular athlete is gluten-free and lactose-free, which makes for a special type of challenge.  It is difficult finding healthy foods that fit the diet restrictions and still provided the energy needed for sprint triathlons and the training involved.  The nutritional needs highlighted for this athlete reflects triathlons that are less than 90 minutes in duration, so there is no need to “carbo load” (Hawley et al, 1997).

For Day 1—Training Day, I planned meals that are balanced with carbohydrates, fats, and proteins.  I also try to make sure the foods are varied enough that the athlete would not get bored and still obtain the nutrients she needs for health.  My athlete found there is a lot of food to consume on the training day; however, the carbohydrates are low because the plan stays away from foods with gluten.   According to my calculations for an athlete weighing 67.5 kg, my athlete should consume 810g carbohydrates; however, we were able to work in 343g without resorting to starches.  If my athlete finds that she is "bonking", we will need to add sports drinks or some other quick carbohydrate.

Day 1—Training Day

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Udi's - Gluten Free Whole Grain Bread (Per/Pkg), 2 slice	150	24g	4g	4g	0mg	260mg	2g	1g
Crazy Richard's - Peanut Butter-100% Natural-Chuncky, 2 TBSP	190	7g	16g	9g	0mg	0mg	2g	3g
Eggs - Hard-boiled (whole egg), 2 large	155	1g	11g	13g	424mg	124mg	1g	0g
Spinach - Raw, 0.5 cup	3	1g	0g	0g	0mg	12mg	0g	0g
Tropicana Orange Juice: Calcium + Vitamin D (No Pulp) - 100% Juice Orange Juice, 8 ounces	110	26g	0g	2g	0mg	0mg	22g	0g
Lunch
Organic - Quinoa, Cooked, 1 cup	222	39g	3g	8g	0mg	13mg	0g	5g
Goya - Cannelli Beans, 0.5 cup	80	18g	0g	6g	0mg	390mg	0g	7g
Vegetable - Slice of Red Onion, 2 thin slice	10	0g	0g	0g	0mg	0mg	0g	0g
Tomatoes - Grape Tomatoes, 0.5 Cup	20	9g	0g	2g	0mg	23mg	7g	2g
Lemon juice - Raw, 1 wedge yields	1	1g	0g	0g	0mg	0mg	0g	0g
Olive Oil - Extra Virgin , 1 tbl	120	0g	14g	0g	0mg	0mg	0g	0g
Homemade - Pan Seared Sea Scallops, 0.33 grams (6 medium)	0	0g	0g	0g	0mg	1mg	0g	0g
Mushrooms - Raw, 2 large	10	1g	0g	1g	0mg	2mg	1g	1g
Carrots - Raw, 1 medium	25	6g	0g	1g	0mg	42mg	3g	2g
Cucumber - Peeled, raw, 7 slice	6	1g	0g	0g	0mg	1mg	1g	0g
Newman's Own - Lite Balsamic Vinagrette, 2 Tbsp	45	0g	4g	0g	0mg	350mg	2g	0g
Fresh - Romaine Lettuce , 3 leaves (85g)	10	2g	0g	1g	0mg	0mg	1g	1g
Homemade (From Scratch) - Turkey Burger With Mushrooms and Onions, 1 patty - 6 Ounces	250	0g	15g	26g	0mg	210mg	0g	0g
Dinner
Butter - Salted, 1 pat (1" sq, 1/3" high)	36	0g	4g	0g	11mg	29mg	0g	0g
Silk - Light Chocolate Soy Milk, 1 Cup (240 mL)	90	15g	2g	3g	0mg	80mg	14g	2g
Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 1 cup	180	41g	0g	4g	0mg	72mg	17g	7g
Glory Foods - Collard Greens, 2 cups	25	5g	0g	2g	0mg	15mg	0g	3g
Whole Foods - Organic Fresh Chicken Breasts - Boneless Skinless, 1 breasts	125	0g	0g	7g	19mg	18mg	0g	0g
Trader Joe's - Gluten Free French Rolls, 56 g	130	25g	1g	5g	0mg	330mg	3g	2g
Snacks
Whole Foods - Organic Himalayan Goji Berries, 2 Level Tbsp (28g)	36	10g	0g	2g	0mg	2mg	5g	2g
Breyers - Lactose Free Vanilla Ice Cream, 1 scoops	65	7g	4g	1g	10mg	18mg	7g	0g
Just Apples - Dried Apples, 1 oz	100	26g	0g	0g	0mg	35mg	22g	3g
Whole Foods - Dried Cherries, 1/4 cup	130	34g	0g	1g	0mg	2mg	27g	2g
Walnut Pieces - Walnuts, 1 Tbsp	92	2g	9g	2g	0mg	1mg	1g	1g
Freshlife - Almonds, 2 g	16	1g	1g	1g	0mg	0mg	0g	0g
Gfl Foods Inc. - All Natural Gluten Free Pita Bread, 1 pita	152	33g	2g	1g	0mg	372mg	0g	0g
Daiya Vegan Cheese - Pepperjack, 28 g (1/4 cup)	90	7g	6g	1g	0mg	300mg	0g	0g
Homemade - Salmon Fillet - Steamed - 1 Fillet, 27.5 g	30	0g	1g	5g	14mg	35mg	0g	0g
Green & Black's - Organic Dark Chocolate 85% Cocoa, 6.25 g	40	1g	3g	1g	0mg	2mg	1g	0g
TOTAL:	2,744	343g	100g	109g	478mg	2,739mg	139g	44g

EXERCISES	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Bicycling, 14-16 mph, vigorous (cycling, biking, bike riding)	527	45
Swimming laps, freestyle, light/moderate effort	369	45
TOTALS:	896	90	0	0	0

 

(Myfitnesspal.com, 2012)

 

On the non-training day, we came much closer to my calculations in Part IV.  Again, we are working with gluten-free and lactose-free, so it is challenging.  Fortunately, there are many more gluten-free foods on the market than there were 15 years ago, and these foods are more appealing in taste and texture.   Because my athlete is older (44 years) and is looking to drop a little weight, I worked to stay with whole foods and worked to avoid processed foods.  The non-training phase is the place to work on diet and weight loss, so I decided to have the carbohydrates and fats come from mostly from whole foods and not as much processed foods.

Day 2—Non-training

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Blueberries - Raw, 0.5 cup	41	11g	0g	1g	0mg	1mg	7g	2g
Bananas - Raw, 1 small (6" to 6-7/8" long)	90	23g	0g	1g	0mg	1mg	12g	3g
Kale - Raw, 2 cup, chopped	67	13g	1g	4g	0mg	58mg	0g	3g
Udi's - Gluten Free Whole Grain Bread (Per/Pkg), 2 slice	150	24g	4g	4g	0mg	260mg	2g	1g
Crazy Richard's - Peanut Butter-100% Natural-Chuncky, 1 TBSP	95	4g	8g	5g	0mg	0mg	1g	2g
Tropicana Orange Juice: Calcium + Vitamin D (No Pulp) - 100% Juice Orange Juice, 8 ounces	110	26g	0g	2g	0mg	0mg	22g	0g
Blue Diamond Almond Breeze - Almond Milk - Unsweetened (Corrected 4/24/12), 0.5 cup	20	1g	2g	1g	0mg	90mg	0g	1g
Lunch
Fresh Express 50/50 Mix Bag Salad - Spring Mix and Baby Spinach (Potassium), 2 cups	40	6g	0g	4g	0mg	110mg	0g	2g
Amy's - Organic Lentil Soup, 1 cup	180	25g	5g	8g	0mg	590mg	3g	6g
Mushrooms - Raw, 2 large	10	1g	0g	1g	0mg	2mg	1g	1g
Carrots - Raw, 1 medium	25	6g	0g	1g	0mg	42mg	3g	2g
Cucumber - Peeled, raw, 7 slice	6	1g	0g	0g	0mg	1mg	1g	0g
Newman's Own - Lite Balsamic Vinagrette, 2 Tbsp	45	0g	4g	0g	0mg	350mg	2g	0g
Trader Joe's - Gluten Free French Rolls, 56 g	130	25g	1g	5g	0mg	330mg	3g	2g
Dinner
Whole Foods - Organic Fresh Chicken Breasts - Boneless Skinless, 1 breasts	125	0g	0g	7g	19mg	18mg	0g	0g
Spinach - Cooked, boiled, drained, without salt, 1 cup	41	7g	0g	5g	0mg	126mg	1g	4g
Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 1 medium (2" dia, 5" long, raw)	103	24g	0g	2g	0mg	41mg	10g	4g
Butter - Salted, 1 pat (1" sq, 1/3" high)	36	0g	4g	0g	11mg	29mg	0g	0g
Silk - Light Chocolate Soy Milk, 1 Cup (240 mL)	90	15g	2g	3g	0mg	80mg	14g	2g
Snacks
Purefit - Chocolate Brownie, 1 bar	210	24g	6g	18g	0mg	170mg	15g	4g
Kind Plus - Apple Cinnamon Nut + Fiber Bar, 1 bar (40g)	180	22g	10g	3g	0mg	20mg	12g	5g
Stoneyfield Farm Organic - O'soy Vanilla Yogurt, 6 oz container	150	24g	3g	7g	0mg	35mg	21g	1g
Nature's Path - Mesa Sunrise Gluten Free Cereal, 0.5 cup	80	16g	1g	2g	0mg	83mg	3g	2g
Oranges - Raw, navels, 0.5 fruit (2-7/8" dia)	34	9g	0g	1g	0mg	1mg	6g	2g
TOTAL:	2,058	307g	51g	85g	30mg	2,438mg	139g	49g

EXERCISES	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Swimming laps, freestyle, light/moderate effort	369	45
TOTALS:	369	45	0	0	0

(myfitnesspal.com, 2012)

I chose not to use nutritional supplements for my athlete because it can be tricky finding ones that work for gluten-free and lactose-free.  Her protein and fat contents were fine, so the challenge is finding the carbohydrates that are healthy without contributing to the fats and proteins.  Fruits and vegetables are the obvious answer; however, there is only so much a person can eat in a day without feeling too full to perform.  If there is no craving for sweets or a feeling of lethargy, she is consuming enough.  However, should she start racing full triathlons or iron-man triathlons, or if she is feeling sluggish, this meal plan would need to be revisited.  At that point, I would research nutritional supplements for her to keep her energy levels up and help her body recover.

   
References:
myfitnesspal.com (2012).  Your Food Diary.  Retrieved on April 24, 2012, from www.myfitnesspal.com

Hawley, JA; Schabort, EJ; Noakes, TD; Dennis, SC (1997).  Carbohydrate-loading and exercise performance.  An Update.  Retrieved on April 13, 2012, from www.ukpmc.ac.us/abstract/MED/9291549/reload=0/sessionid=gRkUTTC;ZXP96Gxq17m6.6