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An Olympic Athletes Diet..


Here’s an example of what a male Olympic heavyweight rower might eat when training three times a day.
The diet provides about 6,000 calories a day. It's only suitable for athletes who do intensive training and isn't recommended for the general public.
7am: breakfast
  • large bowl of cereal, such as porridge, muesli or Weetabix
  • half pint semi-skimmed milk plus chopped banana
  • 1–2 thick slices wholegrain bread with olive oil or sunflower spread and honey or jam
  • glass of fruit juice
  • 1 litre fruit squash
8am: training 
  • 1 litre sports drink during training
9.45am: post-training second breakfast
  • portion of scrambled eggs
  • portion of baked beans
  • 1–2 rashers grilled lean bacon
  • portion of grilled mushrooms or tomatoes
  • 2 thick slices wholegrain bread with olive oil spread
  • 1 litre fruit squash
11am: training
  • 1 litre sports drink during training
  • 500ml low-fat milkshake after training
1pm: lunch
  • pasta with bolognese or chicken and mushroom sauce
  • mixed side salad
  • fruit
  • 1 litre fruit squash
4pm: training
  • 1 litre water or sports drink during training
5.30pm: post-training snack
  • large bowl of cereal with half pint semi-skimmed milk, or 4 slices toast with olive oil or sunflower spread and jam with large glass of semi-skimmed milk
  • fruit
  • 500ml water
7.30pm: dinner
  • grilled meat or fish, such as salmon, tuna or chicken, or lean red meat
  • 6-7 boiled new potatoes, large sweet potato or boiled rice
  • large portion of vegetables, such as broccoli, carrots, corn or peas
  • 1 bagel
  • 1 low-fat yoghurt and 1 banana or other fruit
  • 750ml water and squash
9.30pm: bedtime snack 
  • low-fat hot chocolate with 1 cereal bar
10.30pm: bed

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