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Endurance Athlete Plan
A carbohydrate-focused nutrition plan designed to fuel high-intensity training and support rapid recovery for endurance athletes participating in long-duration activities.
Duration
4 Weeks
Calories
3000–3200 kcal/day
Macros Distribution
Protein — 20%
Carbs — 65%
Fat — 15%
Monday
5 MealsBreakfast
3 items
- Oatmeal with banana and honey
- Whole grain toast
- Eggs
Lunch
4 items
- Quinoa bowl
- Grilled chicken
- Roasted vegetables
- Olive oil
Snack
3 items
- Greek yogurt with berries
- Granola
- Honey
Dinner
4 items
- Whole wheat pasta
- Turkey meatballs
- Tomato sauce
- Salad
Evening
2 items
- Chocolate milk
- Banana
Tuesday
5 MealsBreakfast
4 items
- Whole grain pancakes
- Maple syrup
- Berries
- Greek yogurt
Lunch
4 items
- Brown rice
- Black beans
- Grilled vegetables
- Avocado
Snack
2 items
- Energy bar
- Sports drink
Dinner
3 items
- Baked salmon
- Sweet potato
- Steamed broccoli
Evening
2 items
- Fruit smoothie
- Protein powder
Wednesday
5 MealsBreakfast
4 items
- Whole grain cereal
- Milk
- Banana
- Almonds
Lunch
4 items
- Chicken wrap
- Whole grain tortilla
- Vegetables
- Hummus
Snack
2 items
- Rice cakes with peanut butter
- Apple
Dinner
3 items
- Lean beef
- Roasted potatoes
- Mixed vegetables
Evening
2 items
- Yogurt with honey
- Granola
Thursday
5 MealsBreakfast
3 items
- Oatmeal with dried fruits and nuts
- Whole grain toast
- Peanut butter
Lunch
4 items
- Quinoa salad
- Chickpeas
- Vegetables
- Olive oil dressing
Snack
2 items
- Energy gels
- Sports drink
Dinner
4 items
- Whole wheat pizza
- Vegetable toppings
- Lean protein
- Side salad
Evening
2 items
- Chocolate milk
- Banana
Friday
5 MealsBreakfast
4 items
- Whole grain toast
- Avocado
- Eggs
- Fruit
Lunch
4 items
- Brown rice bowl
- Tofu
- Roasted vegetables
- Sesame seeds
Snack
2 items
- Trail mix
- Dried fruit
Dinner
3 items
- Grilled fish
- Quinoa
- Steamed vegetables
Evening
2 items
- Fruit smoothie
- Protein powder
Saturday
5 MealsBreakfast
4 items
- Whole grain waffles
- Maple syrup
- Berries
- Yogurt
Lunch
4 items
- Whole grain pasta
- Turkey meatballs
- Tomato sauce
- Salad
Snack
2 items
- Energy bars
- Sports drink
Dinner
3 items
- Lean chicken
- Roasted potatoes
- Green beans
Evening
2 items
- Chocolate milk
- Granola bar
Sunday
5 MealsBreakfast
3 items
- Oatmeal with banana and honey
- Whole grain toast
- Eggs
Lunch
3 items
- Leftover chicken
- Roasted potatoes
- Salad
Snack
2 items
- Fruit smoothie
- Protein powder
Dinner
3 items
- Whole grain pizza
- Vegetable toppings
- Lean protein
Evening
2 items
- Yogurt with honey
- Granola
Notes
Time carbohydrate intake around training sessions for optimal performance and recovery. Stay well-hydrated and consider electrolyte replacement during long training sessions. Adjust calories based on training volume and intensity.