Practical

Nutrition

2016-01-19

Good things to always have at home

v Baby Spinach
v Broccoli
v Avocado
v Salmon / Chicken
v Almonds/Walnuts
v Raisins
v Orange/Bananas
v Pineapple
v Olive/Rapeseed Oil
v Nuts
v Organic eggs
 Healthy food for athletes!
• This is example of food with high nutrient value, which means that except giving you energy the
food is rich in vitamins, minerals, antioxidants.

• Good fat sources, high quality protein and carbohydrates. No empty calories – instead food packed
with stuff to make you perform all the way!.

Good protein sources (w. good fats ) • Sugar snaps • Plums

• Salmon (smoked/filé/boiled) • Sprouts • Apples
• Sardines, macarell (smoked), hering • Garlic • Pears
• White fish (cod, hoki, sej, pangasius) • Cherry tomatoes • Raisins / Figs
• Tuna • Carrots
• Shrimps and shellfish • Mushroom Healty fat sources!
• Eggs (omega 3 enriched/organic) • Spinach (fresh/frozen) • Avocado
• Organic Chicken (mince/shredded/filé) • Aubergine • Eggs (omega 3 enriched/organic)
• Organic lean beef/pork meat • Sweet Potatoes • Coconut milk (organic)
(mince/shredded/filé) • Potatoes • Olives
• Venison • Cauliflower • Nuts (Walnuts, Hazelnuts, Pekans, Cashew)
• Turkey • White/Red Cabbage • Almonds (great snack!)
• Naturell Yoghurt (turkish yoghurt 3,5 % - • Onion (red, yellow,white) • Pumpkin seeds
10 % fat)
• Oils (olive or rapeseed oil, coconut, flaxseed
• Cottage Chesse / Feta Cheese avocado oil)
(organic) Fruits & berries – the more different
Milk (organic or almond milk if you don’t tolerate • Organic butter (throw away margarine!)
• colors the better!
dairy)
• Blue berries
• Beans (kidney, black, etc) Carbs sources (the more unrefined the better)
• Raspberries
• Lentils (green, red) • Veggies & rootveegies (see list)
• Cherrys
• Peas (green, chickpeas) • Fruits & Berries…(see list)
• Goji berries (dried)
• Pineapple • Quinoa
Veegies and rootveggies with healty • Chia seeds
• Oranges
carbs, antioxidants and fibers: • Jordgubbar • Brown rice (close to game choose white
• Baby spinach (great sallad base!!) • Lime instead)
• Broccoli (frozen or fresh) • Bananas • Whole Oats (f.ex. oatmeal porridge w.
• Peppers (green, yellow, orange, red) • Grapes
nuts & berries)
• Beetroot • Pasta/flour/grains/bread and other
• Mango
• Parsnip refined products – no need to overload
• Melons (galia/cantaloupe/water) - more as an exception than a rule.
• Zucchini

Weekly planner Example
Easy recovery meal after practice (ca. 10.20 gr protein + fruit/raisins)

Monday Tuesday Wednesday Thursday Friday

Breakfast Eggs Eggs Eggs Eggs Eggs

(scrambled/boiled/omelett) (scrambled/boiled/omelett) (scrambled/boiled/omelett) (scrambled/boiled/omelett) (scrambled/boiled/omelett)
Natural Yoghurt w. berries Oatmeal porridge w. Natural Yoghurt w. berries Oatmeal porridge w. Natural Yoghurt w. berries
& Nuts chiaseeds, nuts & berries! & Nuts chiaseeds, nuts & berries! & Nuts

Snack / Fruits/Nuts/Protein Source Fruits/Nuts/Protein Source Fruits/Nuts/Protein Source Fruits/Nuts/Protein Source Fruits/Nuts/Protein Source
Recovery (ex. Smoothie w. Cashew (ex. Walnuts, banana, (ex. Eggs, Almonds, etc. ) (ex. Smoothie) (ex. Omelett with sallad
nuts) cottage cheese)
Meal
Lunch High quality protein & fat Ex. Chicken/Turkey/Fish/ Ex. Chicken/Turkey/Fish/
source (see above) with lean meat with sallad lean meat with sallad
Veggies (see list). /veggies (try to hit as many /veggies (try to hit as many
different colors as possible! different colors as possible!
If heavy/two training
sessions – add more of the If needded Carbs add: If needded Carbs add:
carb sources and healty fats! Quinoa/Rice/Potatoes/ etc. Quinoa/Rice/Potatoes/ etc.

Snack / (see above)

Recovery
Meal
Dinner High quality protein & fat Ex. Oven baked Salmon with Ex. Chicken /Fish/ lean meet
source (see above) with baby Spinach base with red with oven roasted root
Veggies (see list). peppers, sprouts, red onion, veggies (beetroot, carrots,
cheery tomatoes, Avocado, potatoes) with homemade
If heavy/two training & Wallnuts, feta cheese. tzatsiki
sessions – add more of the
carb sources and healty fats! Carbs add:
Quinoa/Rice/Potatoes etc