Separate menu for athletes

Athletes and people who do not devote their spare time to training, have different nutritional needs. The difference is due to several factors. Athletes spend a much greater amount of energythan office workers or even workers in the workplace. High energy consumption is not the only reason for the special dietary requirements of an athlete.

Increased physical activity affects the body of an athlete so that he begins to work in a more intensive mode. To recover expended for the training of energy, maintain good physical fitness and exercise sports nutrition should be of high caloric, natural, to be varied.

Basic fundamentals of nutrition

Proper distribution of physical loads and recovery spent in this force is the key to success in achieving high sports results. Energy can’t be replenished without consuming the right mix of products. Food serves as a source of energy and material for cell reproduction.

Products for diet athlete

Most importantly, you must consider what food the athlete needs to perform some specific task, and is not exclusively a source of satisfying hunger. Products in the menu of the bodybuilder must meet the following requirements:

  1. To provide the body with all necessary nutrients, micro and macronutrients, vitamins, calories

Caloric value depends on the sport task of the athlete.

  1. Contribute to the normalization and activation occurring in the body metabolic processes

This quality fully meet the natural supplements and biologically active substances.

  1. To regulate body weight

The weight depends on your goals. In some stages of training the weight should decrease, other — increase, and in some cases be maintained in an unaltered state.

  1. To change the morphological parameters

This property allows you to build muscle mass, and body fat, on the contrary, to reduce.

The importance of good nutrition for the athlete

Training requires the athlete costs huge amounts of energy as for the physical exertion, and to maintain important vital functions. This is the work of the heart muscle, respiratory and digestive systems. The reason is that during intense training in emergency mode and working musculature, and internalorgans.

If the body will not get sufficient nutrients and minerals, it will lead first to the energy imbalance, and then to exhaustion. To avoid this, the athlete will need to pay more attention to their daily diet. It needs to be as balanced as possible, fully compensate for consumed energy consist of useful natural products of animal and vegetable origin.

Sports diet

The formation of the menu depends on the individual and the General requirements. The first group includes the physical characteristics of the athlete, the sport discipline, burden, and second, independent of the discipline and other factors, the qualitative composition of the diet of the athlete, which should contain a rich macro – and microelements products.

The composition proper nutrition for the athlete should be close to the formula: 30% protein, 60% carbohydrates, 10% fats.

The use of minerals and vitamins implies the inclusion in the diet of food containing them in a particular quantity or in special complexes.


One of the most important components of the sports healthy and balanced diet. He has a multifaceted effect on the body.

All biological structures, which include the organic part of bone, tendons, ligaments and muscle tissue consist of protein. Protein is a catalyst of biochemical processes, accelerating them millions of times, is part of hormones as a growth factor. The activity of the enzyme is directly dependent protein occurring in cells of both energy and metabolic processes.

Thanks to proteins, tissues receive oxygen and essential nutrients. A huge role the component plays in the immune system. This is because antibodies are specific protein molecules.

Sources of protein in sports nutrition are the following products:

  1. Fish, which contains vitamins and fatty acids;
  2. Lean meats, which include veal, poultry, rabbit;
  3. Contains fats, vitamins, and amino acids of eggs;
  4. Dairy products, which include not produced in the human body amino acid — methionine.


Provide the basis for metabolic and energetic processes. Under the influence of increased physical activity consumed significantly more intensive. There are “simple” and “complex”. Athletes need to include in your diet the last.

Source of complex carbohydrates arethe following food items: fruits, rice, vegetables, wheat and brown bread. In the Sahara there are also carbohydrates, but they are simple. It is recommended to replace a rich variety of vitamins and trace elements of natural honey.


Serve as a source of energy and building material, being present in the composition of cell membranes. Intensive consumption of fats contribute to time-consuming to be performed in a slow tempo, exercises. The role of fats in such training is to maintain the stable operation of the internal organs and body temperature at the same level.

The athlete needs to eat and animal and vegetable fats. This is because they perform very different tasks. The source of animal fats serve fatty fish and butter, and vegetable oil. For athletes it is preferable to use olive oil.

Menu for athletes

An example of a balanced menu includes the following products:

  • 400 grams of poultry meat;
  • 0.4 kg of curd;
  • 30 grams of butter;
  • 200 grams of bread;
  • 0.5 kg grain cereal;
  • 300 grams of fruit and vegetables.
  • 4-5 eggs.

For the athlete-strongman

If the ultimate goal of your training is the muscle mass, the athlete requires a lot of protein. Some athletes choose to get it along with the food consumed, others in the form of specially designed additives. The latter include creatine, amino acids and proteins protein nutrition shakes.


Nutrition for athletes, actively trains in a gym has its own characteristics. In addition to complex carbohydrates, it should prevail vegetable fiber, to be monounsaturated fats. Eat preferably fractionally. A break between separate food intakes should be less than three hours.

Sample menu for sports girls:

  1. Breakfast includes three eggs, porridge (100 gr.), and the second half a liter of yogurt or milk;
  2. For lunch it is recommended to eat brown rice (150 gr.), white meat poultry or fish (200 gr.);
  3. For an afternoon snack best nuts and cottage cheese (200 gr.);
  4. The dinner includes a salad or fruit, meat or fish (200 gr.);
  5. Before bedtime is recommended to drink at least 500 ml of yogurt, which can be replaced by any other dairy product.

Requirements diet for athletes remain unchanged, regardless of what period of time are menu — for a week or a month. Importantly, the products it was chosen exceptionally nutritious, natural and healthy.

width=””>Prohibited products

Table salt is a no — no for athletes. The alternative to it is sea. It is rich in many useful items. The menu must not include spicy or fried foods, mushrooms, sugar, alcoholic beverages, various kinds of semi-finished products made of powder juices.

General guidelines

There is so much need, not to overeat or, conversely, to experience the feeling of hunger. The meal should pass without difficulty. Food should be well chewed. You need to constantly monitor the weight and monitor their own health.

My scenario is as follows:


 1. Category A      - Sub-Category A1      - Sub-Category A2      - Sub-Category A3  2. Category B      - Sub-Category B1  3. Category C  4. Category D 

The Category template has a list of all posts that belong to that relevant Category and are ordered by Menu_Order.

My problem is that if a single Post happens to fall under multiple categories (Sub Category A1 and Category C), I can only set a generic menu_order in Wp-Admin and it is not Category specific.

I would like a Post to be ordered something like this:

Single Post

- Category A: Menu_order 3 - Category A2: Menu_order 2 - Category C: Menu_order 11 

Is there a way for me to set the menu_order for a post when it’s under Category A1 and then another menu_order for Category C?

I’ve read this: Different post sort order within different categories and I think this may help, but I’d like to know if there is a quicker and simpler way.

I’m using the latest WordPress 3.8, Advanced Custom Fields 4.2.2 (to populate post content) and I’ve created a CPT in my functions.php.

Edit: I’ve begun constructing the custom fields in my Category Edit screen as suggested in the first answer.

Currently it is a jQuery sortable ul list of Post titles, each with the relevant post_ID as the id of the li

I think the best approach for me now would be to have an AJAX call after every jQuery re-sort that sends an array of post_IDs to a function that will write to the DB.

Edit 2:

I’ve successfully managed to store the sortable order in a database using a function.

My next step is to look into WP_Query and seeing if we can use an array of posts to determine an output order.

Are you looking for a paleo diet menu plan that is suitable for athletes? Do you want to discover healthy paleo food recipes that are fast and easy to prepare? Recently, made a writing of the paleo diet menu plan for athletes with healthy paleo food recipes. This writing is a collection of top easy and delicious food ideas for athletes who are following a paleo diet from reliable sources. However, it is not intended to give medical advice and it is solely for the informational purpose. Keep reading this writing to learn more!

The Paleo Diet Menu Plan For Athletes With Healthy Paleo Food Recipes

The paleo diet will help significantly improve health for athletes in a long term. Specially, the paleo diet can help:

  • Increase the intake of the bcaa (branched chain amino acids).
  • Benefit to muscle development & anabolic function
  • Counteract to immunosuppression that are common in the endurance athletes who are following extensive exercise.
  • Decrease omega-6/ omega-3 ratio.
  • Reduce tissue inflammations that are common to the athletes while supporting healing such as asthmatic conditions that are common in athletes.
  • Lower body acidity
  • Reduce the catabolic effect of the acidosis on muscle and bone while stimulating the muscle protein synthesis
  • Paleo is very high in trace nutrients. Minerals and vitamins are necessary for the optimal health & long-term recovery from exercise.

Here are top 10 paleo breakfast recipes, paleo snack recipes, paleo drink recipes and paleo cooked vegetable recipes for athletes to choose from.

I. Paleo Diet Menu Plan – Breakfast Recipes

1. Silver Dollar Pancakes

Yields 9 pancakes

Ingredients you will need to prepare to make this recipe:

  • 1 1/2 large eggs
  • 1/2 tablespoon water
  • 1/2 tablespoon vanilla extract
  • 1 tablespoons agave nectar or honey
  • 3/4 cups blanched almond flour
  • 1/8 teaspoon celtic sea salt
  • 1/8 teaspoon baking soda
  • Coconut oil or grapeseed oil for cooking

Step by step directions for you to follow:

  • You whisk together vanilla, eggs, water, and agave in a large bowl
  • You add almond flour, salt and baking soda
  • You mix until thoroughly combined
  • You heat grapeseed oil on a skillet over a medium to low heat
  • You scoop 1/2 heaping tablespoon of the batter at a time into the skillet
  • Your pancakes will form the little bubbles
  • When you see bubbles open, you need to flip pancakes over & cook other side
  • You remove from the heat to a plate
  • You repeat this process with the remaining batter, and you add more oil to this skillet as needed

See more: 1000 Paleo Recipes PDF

2. Paleo Chocolate Chip Scones

Makes 3 to 4 scones

Ingredients you will need to prepare to make this recipe:

  • 1/4 cup coconut flour
  • 1/4 teaspoon celtic sea salt
  • 1/8 teaspoon baking soda
  • 1/8 cup palm shortening
  • 1/8 cup honey
  • 2 large eggs
  • 1/4 cup (about 1 1/2 ounces) coarsely chopped chocolate chunks

Step by step directions for you to follow:

  • You combine coconut flour, salt & baking soda in a food processor,
  • You pulse in shortening, honey & eggs
  • You stir in the chopped chocolate by your hand
  • You scoop the batter into a parchment paper that is lined baking sheet
  • You bake at 350° for about 10-14 minutes
  • You cool and serve

See more: Paleo Diet For Weight Loss & Paleo Ideas That Are Easy To Make

3. Paleo Breakfast Bars

Makes 8 bars

Ingredients you will need to prepare to make this recipe:

  • 1/2 cup of blanched almond flour
  • 1/8 teaspoon of celtic sea salt
  • 1/8 cup of coconut oil
  • 1 tablespoon of honey
  • 1/2 tablespoon of water
  • 1/2 teaspoon of vanilla extract
  • 1/4 cup of unsweetened shredded coconut
  • 1/4 cup of pumpkin seeds
  • 1/4 cup of sunflower seeds
  • 1/8 cup of blanched slivered almonds
  • 1/8 cup of raisins

Step by step directions for you to follow:

  • You combine almond flour & salt in a food processor
  • You pulse in honey, water, coconut oil, and vanilla
  • You pulse in pumpkin seeds, coconut, almond slivers, sunflower seeds, and raisins
  • You press dough into the 8 inch baking dish
  • You wet your hands with the water in order to pat dough down
  • You bake at 350° for about 20 minutes
  • You cool bars in a pan for about 2 hours, then you serve

II. Paleo Diet Menu Plan – Paleo Snack Recipes

1. Easy Veggie Snack

Ingredients you will need to prepare to make this recipe:

  • 5 carrots 
  • 5 stalks celery
  • 1/2 yellow pepper

Step by step directions for you to follow:

  • You scrub carrots and rinse
  • You wash celery
  • You wash & deseed yellow pepper
  • You chop veggies into sticks & place into a bowl
  • You serve

2. Chili Roasted Pumpkin Seeds

Make 2 cups of spicy pumpkin seeds

Ingredients you will need to prepare to make this recipe:

  • 2 cups of pumpkin seeds
  • 4 teaspoons of olive oil
  • 2 tablespoons of chili powder
  • 2 teaspoons of celtic sea salt

Step by step directions for you to follow:

  • You place pumpkin seeds into the large cast iron skillet on a medium heat
  • You stir frequently about 3-5 minutes or until you see seeds can make a crackling noise and some seeds will even pop
  • You remove the pan from heat & you stir in the olive oil, then you add chili powder & salt
  • You cool and serve

III. Paleo Diet Menu Plan – Paleo Cooked Vegetable Recipes

1. Broccoli Rabe With Garlic

Ingredients you will need to prepare to make this recipe:

  • 2 bunch broccoli, and you trim off the tough stems on bottom
  • 4 tablespoons of olive oil
  • 20 garlic cloves
  • 1/2 teaspoon of celtic sea salt
  • 1/2 teaspoon of ground black pepper

Step by step directions for you to follow:

  • You heat oil in the large skillet
  • You add garlic to this skillet and you cook over a medium heat until you see it is lightly browned, about some minutes
  • You add broccoli to this skillet, and then you cook until wilted
  • You sprinkle with salt & pepper
  • You transfer to your bowl and you serve

2. Simple Braised Greens

Ingredients you will need to prepare to make this recipe:

Make 2 servings

  • 2 tablespoons of olive oil
  • 8 ounces of mixed greens (collard, mustard, or kale) about 6 to 8 cups of chopped & well packed
  • 2 clove garlic, minced
  • 1/4 teaspoon of celtic sea salt
  • 1/2 teaspoon of red pepper flakes

Step by step directions for you to follow:

  • You heat oil in the large skillet over a medium-high heat
  • You add greens and stir to coat with oil
  • You stir until you see greens are barely wilted
  • You add garlic, salt & pepper flakes
  • You continue stirring until you see greens are tender
  • You serve

3. Kale With Cranberries

Serves 4


  • 1 bunch kale
  • 1/8 cup of pine nuts
  • 1/8 cup of dried cranberries
  • 11/2 tablespoons of olive oil


  • You steam the kale until you see it is bright green
  • You toast the pine nuts in the cast iron skillet
  • You allow kale & pine nuts to cool in 5 minutes, then you toss together into a large bowl
  • You add dried cranberries & olive oil
  • You toss and serve

IV. Paleo Diet Menu Plan – Paleo Drink Recipes

1. DIY Coconut Milk

Make 2 servings


  • 4 cups of unsweetened shredded coconut
  • 8 cups of water
  • 2 teaspoons of vanilla extract
  • 12 drops of stevia


  • You soak coconut in the water for about 1-2 hours (you do not discard water)
  • You combine vanilla, coconut, water, and stevia in a vitamix and you process on highest speed
  • You strain the liquid through the mesh paint strainer bag, and you discard solids
  • You serve

2. Ginger Licorice Tea

Serves 4


  • ¼ water
  • 1/8 cup of licorice root
  • 1/2 finger’s length sliced fresh ginger


  • You fill a pot with ¼ water
  • You add the licorice root & fresh ginger
  • You bring it to a boil, then you reduce the heat and you simmer for 10 minutes
  • You pour tea through the small mesh strainer bag piping hot into mugs
  • You serve

To see all of our writings about diet plans for weight loss and other types of diet, go to our main Diet page. After reading the writing of the paleo diet menu plan for athletes with healthy paleo food recipes, hope that this writing helps you find out the best paleo food recipes to add into your daily exercise and diet plan. If you have any question, or you know other healthy paleo food recipes for athletes, please leave them below.

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Last Updated: December 3, 2017 by

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