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