What to Eat on Moderate Normal Training Days

On moderate normal training days, your body needs a balance of carbohydrates, protein, and healthy fats to fuel your activities and support recovery. Here's a general guideline for what to eat:

Carbohydrates:

* 55-65% of daily calories
* Aim for complex carbohydrates from whole grains, fruits, and vegetables
* These provide sustained energy throughout your workout

Protein:

* 15-20% of daily calories
* Choose lean protein sources like chicken, fish, tofu, and beans
* Protein helps repair and build muscle tissue

Healthy Fats:

* 20-25% of daily calories
* Focus on unsaturated fats from olive oil, avocados, nuts, and seeds
* Healthy fats support hormone production and reduce inflammation

Sample Meal Plan:

Breakfast:

* Oatmeal with berries and nuts (carbohydrates, protein, healthy fats)
* Whole-wheat toast with peanut butter and banana (carbohydrates, protein, healthy fats)

Lunch:

* Grilled chicken salad with mixed greens, quinoa, and vegetables (protein, carbohydrates, healthy fats)
* Lentil soup with whole-grain bread (carbohydrates, protein, fiber)

Dinner:

* Salmon with roasted vegetables and brown rice (protein, carbohydrates, healthy fats)
* Vegetarian chili with whole-grain cornbread (carbohydrates, protein, fiber)

Snacks:

* Apple with peanut butter (carbohydrates, protein, healthy fats)
* Yogurt with granola (carbohydrates, protein, healthy fats)

Hydration:

* Drink plenty of water throughout the day, especially before, during, and after exercise

Avoid:

* Processed foods, sugary drinks, and unhealthy fats
* These can hinder performance and recovery

Listen to Your Body:

Everyone's nutritional needs may vary. Pay attention to how your body responds to different foods and adjust your diet as needed. If you have any specific dietary concerns or allergies, consult a registered dietitian or healthcare professional.