Gabby’s meal plan dur­ing the In Sea­son

Figure Skater Fitness - - IN THE SPOTLIGHT -

BREAK­FAST: “Two pack­ets of flavoured oat­meal, one glass of lac­tose free milk (375ml) with an egg or 1tbsp of flaxseed or chia seeds to help keep me full.”

PRE-TRAIN­ING SNACK: “Two cle­men­tine or­anges or one ba­nana, plus a soy-for­ti­fied bev­er­age (6g pro) and I sip from my wa­ter bot­tle.”

DUR­ING MORN­ING TRAIN­ING: “I sip wa­ter and drink a bio steel sports drink.”

LUNCH: “I drink an­other soy-for­ti­fied bev­er­age im­me­di­ately and then I eat lunch within 30 min­utes. My meal is usu­ally half a chicken que­sadilla (easy on the cheese), with fruit or half of a por­tion of gluten-free pasta with meat sauce. If I don’t have an ap­petite for meat, I eat one al­mond but­ter bite. Wa­ter to drink.”

DUR­ING AF­TER­NOON TRAIN­ING: “I sip wa­ter and drink a bio steel sports drink.”

RE­COV­ERY SNACK: “The other half of que­sadilla or pasta, both with grilled veg­eta­bles (no added oils), and wa­ter to drink.”

DIN­NER: “3- 4oz sal­mon/tuna, chicken, lean cut of steak (2x per week), lamb, with veg­eta­bles (zuc­chini, kale, pep­pers, etc.), and a grain or starchy veg­gie (brown or long grain rice, quinoa, sweet potato, squash, etc.). On train­ing days, I eat a quar­ter to a half a plate of grains/ starchy veg; on rest days I’ll only eat a quar­ter of a plate. If I have no ap­petite for meat/poul­try, I will usu­ally have scram­bled eggs or a glass of lac­tose free milk to en­sure my pro­tein in­take.”

POST STRENGTH AND CON­DI­TION­ING WORK­OUTS: “It’s im­por­tant for me to eat pro­tein and car­bo­hy­drates im­me­di­ately post train­ing, even if it’s late at night, to spare mus­cle. I like

½ cup ber­ries/pome­gran­ate and ½ cup plain or flavoured Greek yo­gurt, the co­conut, is so del­ish! Or I’ll eat ¼ cup of trail mix (al­monds, craisins, soy nuts with a few dark choco­late chips), plus a soy bev­er­age or a glass of lac­tose free milk.”

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