The school schedule does not make it easy for athletes to follow an appropriate eating program. Think about your daily food intake as a student and it becomes obvious what the issue is. Breakfast before school (6:30am) which probably consists of a bowl of cereal with a cartoon character on the box, then not eating again until lunch (11:30am) which is a sandwich and chips, and then not eating again until dinner (6:00pm). Most of you are consuming far too few calories throughout the day, probably 1,500 or less, when it should be 2,000-2,500 depending on your current size and training schedule. This is why it is critical that you bring quality snacks to eat between classes. The meal plan below explains what you should be eating and how often to put your body in a muscle building state.
2 - Servings of protein at each meal
2 - PB&J sandwiches a day between meals
2 - Protein shakes a day
Daily Meal Plan On School Days
Breakfast (Very Important meal, you cannot afford to miss it)
Oatmeal – Large bowl AND 3-4 eggs with fruit of your choice
Blend 1 cup of oats, ½ cup of blueberries, 2 scoops of protein, water and a few cubes of ice (Signature DJ breakfast, it has everything we want to start the day and is delicious. Add peanut butter for a nice flavor boost)
**A pop tart or cereal with a cartoon character on the box is not breakfast, it is a dessert. Eat like an athlete, not a child, you can’t build muscle hanging out with cartoon characters for breakfast.
Between Breakfast and Lunch - Snack 1 (Bring to school and eat between classes)
Peanut butter and jelly sandwich, heavy peanut butter (This is always the recommended snack, I suggest eating two per day between meals)
Almonds, cashews, peanuts
If you bring a lunch to school, a sandwich with a slice of turkey and a bag of chips is NOT enough. Instead, pack chicken and rice or something similar. Leftovers from the previous night’s dinner is a good option.
If you eat the school cafeteria food, always ask nicely for a little extra of each item on the menu
**On weekends/non-school days choose from page two, quality protein and quality carbohydrate, as always, attempt to double up on the protein. “Double meat please.”
Restaurant options: Burrito (double meat), Mongolian grill, anywhere with large protein options.
Between Lunch and Dinner - Snack 2 (Again, eat between classes or after school)
Same as snack 1
Dinner (FEED THE MACHINE)
Double up on everything at the table, double scoop of rice or potatoes and double helping of meat.
Before Bed (Highly Recommended)
Protein Shake in milk
Cottage Cheese and yogurt
Pretty much anything works here, just be sure there is quality protein content
Post Workout – Whenever That Is
Whey protein shake – 2 scoops
Mix in water or milk and consume immediately after workout!! The timing matters, A LOT!
This needs to be followed with a full meal of quality protein and carbs within an hour
Proteins (All you can handle as many times a day as possible, never a meal without a protein source)
Chicken – Grilled or Baked
Fish of any kind
Eggs – Any style (Great bedtime snack, eat 3-5 a day)
Mass Consumption Carbohydrates (For best results, eat one of these below with a protein above 3x daily)
Rice of any kind
100% Whole wheat bread (100% on the label is the key)
Other Mass Consumption Carbs (Not quite top-tier but still a good source)
Cereal (Again, not the stuff with a cartoon character on the box)
Fruits and Vegetables
As much as you can eat, any time of day
Half of your bodyweight in ounces a day. This is mandatory. (example: 200lb person drinks 100oz/day)
Soda/Pop – If you are a hard training athlete, there is no room in your diet for this
Milk, Unsweet or lightly sweetened tea
Stay away from fruit juices. Most of the nutrients in fruit comes from the skin which is extracted in the juicing process. What’s in the juices is almost pure fructose (sugar).
Sports drinks should be STRICTLY used during or after workout sessions.
If you struggle to drink water, buy the flavored squirt bottles to add some flavor
Recommended Protein Bars
Cliff builder bars