Active adults should fuel their bodies with a variety of nourishing foods for energy management, performance, and recovery.
Rebecca Scritchfield, an ultra marathoner and dietitian specializing in sports nutrition and weight management, has developed a five-day meal plan to meet the needs of those exercising 3-5 days a week at a moderate to vigorous level. On average, the meal plan provides adequate energy and nutrients for recreational athletics, such as running, cycling, swimming, yoga, and strength training. Individuals exercising more than 5 days a week or training bouts lasting 90 minutes or longer may require additional fuel; fewer than 3 days a week may require less fuel.
In addition to this handy 5-day Menu Planner, our team of Registered Dietitians has also developed a convenient guide to help you Fuel Up for Fitness.
Always trust your hunger levels and adjust your snacks or meal portion sizes accordingly. Consult a Registered Dietitian specializing in sports nutrition for tailored advice.