Fat (20%), 55 grams = 500 calories
Recovery Day (Sunday)
Carbohydrate (55%), 315 grams = 1260 calories
Protein (30%), 170 grams = 680 calories
Fat (15%), 40 grams = 360 calories
6 AM-1 cup of Special K cereal with 1 cup of 1% milk, this could be considered your pre-workout meal, the carbohydrates from the milk and cereal will provide energy for the workout.
9 AM-Large eggs, 2 pieces of whole wheat toast with jelly, and 1 cup of low fat chocolate milk, the protein and carbohydrate combination from the milk, eggs, and toast will help to refuel and rebuild your energy stores and muscles, making sure the tactical athlete is ready for the next task.
11 AM–Protein bar/shake
1 PM–Lunch, 1 cup pasta with 4 large shrimp, salad with 2 tsp of olive oil, 4-6 oz. grilled chicken, and 1 cup juice
3 PM–Gel pack, graham crackers with 1 tbs peanut butter, or 8-10 oz. of a sports drink such as Gatorade. This would be considered a pre-workout meal (taken 30-60 min prior to the afternoon training session).
4 PM–Training session
6 PM–Dinner, 6 oz. steak, 1 baked potato with 1 tbs butter, 2 cups vegetables and 1 cup 1% milk.
9 PM–Late night snack consisting of low fat chocolate milk and popcorn, or ½ to 1 cup nonfat Greek yogurt with 1 cup fresh berries.
Outside of the sample meal listed above, here are some healthy carbohydrate and
protein concentrated breakfast, lunch, and dinner options for training days.
*½ cup oatmeal with ½ cup fresh fruit, ¼ cup granola or maple syrup or 2 tbs honey with 2 turkey sausage links and 2 large eggs
*2 cups rice/flake cereal such as special K, Honey nut cheerios, cheerios and 2 cups reduced fat milk with 2 large eggs
*¾ cup oatmeal with ½ cup fresh fruit and 2 tbs honey or ¼ cup maple syrup, with 2 egg whites, 1 whole egg and 1 piece of toast with 2 tbs peanut butter
*2 cups rice/flake cereal such as special K, cheerios, honey nut cheerios and 2 cups reduced fat milk, 2 turkey sausage links
*Grilled chicken breast salad with low fat dressing
*Lean protein with grilled vegetables
*Open face burger–ask for a side of vegetables instead of the fries
Soup and salad combinations