JAMES ONWUALU, CRETIN-DERHAM HALL

Breakfast

Four eggs, sausage, bowl of oatmeal.

Daytime meals (three)

Pasta, meat, big loads of vegetables (peppers, broccoli, spinach).

Dinner

Meat-based (steak or half a chicken).

Meal before bed

Four waffles.

Snacks (all day)

Lots of fruits and nuts.

Note: Eats every two hours and sends photos of meals to trainer.

FUEL OPTIONS

Breakfast

(never skip it)

• Full serving of

fruit

• Oatmeal

• Eggs

• Toast with peanut butter

Snack/second breakfast

• Fruit

• Toast with peanut butter

• Nuts

Lunch

• Full serving

vegetables

• Full serving fruit

• Meat sandwiches

• Pasta

• Greek yogurt

• Glass of milk

Snack/workout recovery

• Chocolate milk

• Granola bar (low sugar)

• Nuts

• Fruit

• Greek yogurt

Dinner

• Lean meat (beef,

chicken, fish)

• Pasta

• Fruit

• Vegetables

• Glass of milk

• Drink water at every meal of the day.

Note: Information compiled from examples given by nutritionists, trainers and athletes interviewed for this story.

JASON GONZALEZ