When you’re tired and hungry is a bad time to be deciding what to eat.

On the other hand, preparation decreases temptation—that’s why it’s smart to plan out your meals for the week.

Meal planning also makes it easier to shop for groceries and make sure you have everything you need on hand, so you don’t just reach for the take-out menu when you come home at night.

Try to eat 5 to 6 times per day before competition season and then 6 to 7 times a day in the 10 weeks leading up to a competition.

Here’s an example of 1 off-season day’s worth of meals:

  • Meal 1

    1½ Cups of Oatmeal
    2 Raw Eggs

  • Meal 2

    1 Banana
    1 Slice Whole Grain Bread
    1 Tablespoon Natural Peanut Butter

  • Meal 3

    1 Cup of Vegetables
    1 Cup of Long Grain Brown Rice
    4 Ounces of Chicken Tenderloin

  • Meal 4

    Roast Beef Sandwich
    On Whole Wheat Bread
    Fat Free Cheese

  • Meal 5

    Grilled Salmon
    Cooked Barley
    Cottage Cheese

Of course, these are just a few quick examples. The point is your planning doesn’t have to be elaborate—you just have to do it!

Post-Workout Meals

You want to eat differently after training than you do at other times. After an intense workout, the blood used for digestion is displaced into your legs and arms.

Since the digestive tract demands a lot of blood to do its job, you want a meal that is easy to digest. Try something easy like a whey protein shake mixed with a banana. This will help fuel the recovery process and is absorbed quickly into your system.

In this sport you have to make sure every nutrient counts and “pulls its own weight” by:

  • Providing higher protein intake
  • Adding more minerals to help support muscles
  • Adding fatty acids to help alleviate inflammation
  • Helping you get enough carbs for energy needs

In short, a meal plan will not only keep you from eating the wrong things—it’ll also help you map out your nutrient intake and make sure each meal is getting you closer to your main goals.