To jump higher and train harder, I need to give my body the right food.

This nutrition plan helps me stay strong, recover quickly, and have enough

energy for every workout.

What to Eat and Why?

1. Protein for Muscles

Protein helps my muscles grow and repair after workouts.

What to Eat: Eggs, chicken, fish, beans, tofu.

Tip: Include protein in every meal and have a protein shake or snack after training.

2. Carbs for Energy
Carbs give me the energy I need to stay strong during training.

What to Eat: Oats, rice, whole-grain bread, pasta, sweet potatoes.

Tip: Eat carbs before workouts to keep my energy up.

3. Healthy Fats
Fats are good for long-lasting energy and help my body work well.

What to Eat: Avocados, nuts, seeds, olive oil, salmon.

Tip: Add a small amount of healthy fats to meals, like a handful of nuts.

4. Stay Hydrated
Drinking water is important to stay focused and avoid getting tired.

Tip: Drink water throughout the day, aiming for 2–3 liters. After tough workouts, 

add a sports drink or electrolyte powder.

5. Vitamins and Minerals
Fruits and veggies help me stay healthy and recover faster.

What to Eat: Leafy greens, colorful vegetables, apples, bananas, oranges, nuts.

Tip: Eat a variety of fruits and vegetables every day.

Example Daily Meal Plan that will give me the fuel I need to train hard, recover well,

and get stronger every day.

Breakfast:

Scrambled eggs with whole-grain toast.

A banana and a glass of water.

Snack:

A handful of almonds or Greek yogurt.

Lunch:

Grilled chicken with brown rice and steamed broccoli.

A slice of avocado on the side.

Afternoon Snack:

An apple with peanut butter or a protein smoothie (protein powder, milk, and berries).

Dinner:

Baked salmon with quinoa and roasted sweet potatoes.

A small salad with olive oil.

Post-Workout Snack:

A protein shake and a banana.

Before and After Workouts meals

- Before training, eat something with carbs, like toast with peanut butter or a banana, about 30 minutes before.

- After training, have protein and carbs, like a chicken sandwich or a smoothie, to help muscles recover.