Πρόγραμμα Διατροφής για Endurance Αθλητές Καρτ

For endurance athletes, it is crucial to have a balanced meal plan one day before the competition to
optimize energy stores, enhance performance, and speed up recovery.

Below is a sample meal plan for
each age group:

1. Boys Aged 8-12 (Children)
For this age group, it’s recommended to focus on a diet rich in carbohydrates to maintain energy levels.
Protein and healthy fats should also be included in balanced amounts.
Breakfast:
Oatmeal (half a cup) with milk (one glass), topped with banana slices or
Whole grain bread with a boiled egg,
and Freshly squeezed orange juice (half a glass)
Snack:
A handful of nuts (raw)
Apple slices with cinnamon
Lunch:
Whole wheat pasta with grilled chicken (60-80 grams)
a plate of pasta/ or whole grain bread/ a bowl of rice
Ayran (a yogurt-based drink, one glass)/ three tablespoon of yogurt/
Snack:
A small bowl of yogurt
Strawberries or kiwi
or whole grain snacks
Dinner:
Baked potatoes with grilled turkey (60-80 grams)
Seasonal salad (with olive oil)
Before Bed:
A glass of milk and fruit salad

2. Boys Aged 12-18 (Teenagers)
As this age group is still growing, a diet balanced in carbohydrates, proteins, and healthy fats is
necessary.
Sample Menu:
Breakfast:
Oat pancakes (made with whole wheat flour) topped with honey or peanut butter
2 boiled eggs
Avocado slices
Freshly squeezed apple juice (one glass)
Snack:
a portion of milk dessert
Lunch:
Grilled salmon (120 grams) with quinoa salad
Steamed vegetables with olive oil (spinach, carrots)
Yogurt dressing
or
Whole wheat bread with a cheese/ tuna sandwich
Fresh fruit (grapes, apples, bananas)
Snack:
A handful of hazelnuts
Carrot sticks with hummus
Dinner:
Baked chicken (120 grams) with whole wheat rice
Green leafy salad (dressed with olive oil and lemon)
A glass of kefir
Before Bed:
Banana with peanut butter (on one slice of bread)
or a glass of milk and 3-4 fiber biscuits