Best 7-Day High-Protein Diet For Athletes With Its Benefits

Health

Updated-on

Published on: 14-Dec-2023

Min-read-image

10 min read

views

703 views

profile

Mahi

Verified

Best 7-Day High-Protein Diet For Athletes With Its Benefits

Best 7-Day High-Protein Diet For Athletes With Its Benefits

share on

  • Toneop facebook page
  • toneop linkedin page
  • toneop twitter page
  • toneop whatsapp page

Hey, are you an aspiring athlete looking to supercharge your performance while targeting your active fitness goals? The legendary basketball coach John Wooden once said, “Do not let what you cannot do interfere with what you can do.” So, when it comes to unleashing your athletic potential, nailing the best 7-day meal plan for a high-protein diet can make all the difference.

The latest findings from the National Institutes of Health indicate that athletes can experience a 20% increase in muscle mass by following a high-protein diet. And not only this, but a 15% transformation in overall performance is also seen. But what does this meal plan entail, and how can it benefit you?

Let us begin to explore the world of high-protein nutrition, discover the key to enhancing your athleticism, and uncover the powerful advantages of this well-balanced 7-day meal plan tailored to elevate your performance to new heights.

Table Of Contents

1. What Is A High-Protein Diet?

2. 7-Day Meal Plan For High-Protein Diet

3. Benefits of a High-Protein Diet for Athletes

4. The Final Say

5. FAQs

6. References

What Is A High-Protein Diet?

A high-protein diet is a dietary plan consisting of amino acids, which are beneficial for almost every biological process within your body. So, by consuming protein-rich foods like healthy lean meats, dairy products, plus even legumes, your body gets these required amino acids, aiding in your muscle growth, proper immune functioning, plus hormone synthesis.


Also, a fascinating highlight is that a high-protein diet for athletes has a higher thermic effect of food (TEF) than all the carbs or fats. Surprising, right? Plus, around 20-30% of the calories from protein are expended during digestion and metabolism. 

For athletes, it perfectly accelerates your recovery process while not only reducing the risk of injury but also enhancing overall performance. Now, let us discuss the athlete diet plan of 7 days that will provide you with adequate protein-rich foods and proper balanced nutrition.  

Also Read: Nutrition Week Day 4: One Week Healthy and Balanced Diet Plan 

7-Day Meal Plan For High-Protein Diet (Sample)

High protein meals for athletes can greatly benefit your health and overall well-being. Here is a sample 7-day meal plan for a high-protein diet for athletes. Please note that the portion sizes are approximate and can be adjusted based on your dietary needs and goals, for example, a high protein diet for runners may differ from swimmers. 

Day 1

Type of Meal

Protein Sources

Portion Sizes

Breakfast

Scrambled eggs with diced vegetables and brown bread toast

3 large eggs, 100gm diced vegetables and 1 brown bread

Snack

Greek yoghurt, roasted chana

1 cup yoghurt, 3 Tbsp roasted chana

Lunch

Tandoori chicken with missi roti

6 oz chicken,2 missi roti

Snack

Almonds, moong dal (mung beans)

1/4 cup almonds, 1/2 cup moong dal

Dinner

Fish curry, palak (spinach) with brown rice

2 oz fish, 1 small bowl palak curry with 1 small bowl brown rice

Post-Workout Snack

Whey protein lassi, banana

1 glass lassi, 1 banana

Day 2

Type of Meal

Protein Sources

Portion Sizes

Breakfast

Dhokla (chickpea flour cake), curd (yoghurt)

2 pieces dhokla, 1 cup yoghurt

Snack

Sprouted mung beans, tofu

1 cup mung beans, 100g tofu

Lunch

Rajma (kidney beans) curry, quinoa pulao

1 medium bowl rajma, 1 small bowl quinoa pulao

Snack

Greek yoghurt, mixed nuts

1 cup yoghurt, 1/4 cup mixed nuts

Dinner

Paneer tikka, bhindi (okra) with jowar roti

100g paneer, 1 medium bowl bhindi with1 jowar roti

Post-Workout Snack

Whey protein shake, papaya

1 scoop protein, 1 cup papaya

Also Read: High Protein Indian Breakfast 

Day 3

Type of Meal

Protein Sources

Portion Sizes

Breakfast

Masala omelette, moong dal (mung beans)

3 eggs, 1/2 cup moong dal

Snack

Greek yoghurt, almonds

1 cup yoghurt, 1/4 cup almonds

Lunch

Chicken biryani, raita

6 oz chicken, 1 cup biryani, 1 cup raita

Snack

Masoor dal (red lentils), cucumber

1/2 cup masoor dal, 1 cup cucumber

Dinner

Tandoori fish, baingan bharta (eggplant)

6 oz fish, 1 cup baingan bharta

Post-Workout Snack

Whey protein lassi, apple

1 glass lassi, 1 apple

Day 4

Type of Meal

Protein Sources

Portion Sizes

Breakfast

Upma (semolina porridge) with peas, curd (yoghurt)

1 cup upma, 1 cup yoghurt

Snack

Moong dal (mung beans) sprouts, paneer (Indian cottage cheese)

1 cup sprouts, 100g paneer

Lunch

Tofu and vegetable stir-fry, brown rice

100g tofu, 1 cup veggies, 1 cup rice

Snack

Greek yoghurt, mixed berries

1 cup yoghurt, 1/2 cup mixed berries

Dinner

Mutton curry with millet khichdi

6 oz mutton, 1 small bowl millet khichdi

Post-Workout Snack

Whey protein shake, banana

1 scoop protein, 1 banana

Day 5

Type of Meal

Protein Sources

Portion Sizes

Breakfast

Sprouted chana (chickpeas) chaat, curd (yoghurt)

1 cup chaat, 1 cup yoghurt

Snack

Roasted makhana with nuts 

1 medium bowl makhana with handful of nuts

Lunch

Paneer (Indian cottage cheese) tikka, roti (whole wheat flatbread)

100g paneer, 2 rotis

Snack

Greek yoghurt, carrot sticks

1 cup yoghurt, 1 cup carrot sticks

Dinner

Chicken curry with brown rice

6 oz chicken, 1 small bowl brown rice

Post-Workout Snack

Whey protein lassi with brown bread toast

1 glass lassi, 1 brown bread

Day 6

Type of Meal

Protein Sources

Portion Sizes

Breakfast

Poha (flattened rice) with peas, curd (yoghurt)

1 cup poha, 1 cup yoghourt

Snack

Moong dal (mung beans) soup, tofu

1 cup soup, 100g tofu

Lunch

Chicken kebabs, spinach (palak) rice

6 oz chicken, 1 cup spinach rice

Snack

Greek yoghurt, blueberries

1 cup yoghurt, 1/2 cup blueberries

Dinner

Lentil soup with grilled paneer

1 medium bowl with 100 gm paneer

Post-Workout Snack

Whey protein shake, apple

1 scoop protein, 1 apple

Also Read: 10 Quick High Protein Recipes 

Day 7

Type of Meal

Protein Sources

Portion Sizes

Breakfast

Scrambled eggs, aloo paratha (potato stuffed flatbread) with pickle

3 eggs, 1 paratha

Snack

Greek yoghurt, mixed nuts

1 cup yoghurt, 1/4 cup mixed nuts

Lunch

Rajma (kidney beans) curry, brown rice

1 cup rajma, 1 cup rice

Snack

Masoor dal (red lentils), cucumber

1/2 cup masoor dal, 1 cup cucumber

Dinner

Tandoori fish with paneer stuffed roti

6 oz fish, 2 wheat flour roti stuffed with paneer (50 gm)

Post-Workout Snack

Whey protein lassi, banana

1 glass lassi, 1 banana

8 Benefits Of High-Protein Diet For Athletes


Let us dive into these incredible benefits of a high-protein diet for athletes, including specific protein components in your diet:

1. Supports Your Muscle Growth And Repair

Proteins consist of amino acids, the very building blocks of your muscle tissue. When you consume a high-protein diet, you are providing your body with these essential amino acids, which are critical for muscle repair and growth.

Remarkably, a study in the American Journal of Clinical Nutrition found that athletes who consume a greater variety of amino acids experience more significant muscle protein synthesis.

2. Reduces Muscle Soreness With Leucine

Experiencing post-workout muscle cramps or soreness? Leucine, another amino acid found in a high-protein diet for athletes, can help alleviate that discomfort. It reduces muscle soreness and accelerates the recovery process.

Research published in the Journal of the International Society of Sports Nutrition highlighted how athletes who incorporated leucine-rich protein sources reported reduced muscle damage and inflammation.

3. Improves Body Composition

A high-protein diet for athletes can be a game-changer for your body composition. It helps in maintaining your lean muscle mass while promoting weight loss. And particularly when consumed in ample amounts, a high-protein diet for athletes leads to greater weight management and preservation of lean body mass.

4. Enhances Strength And Performance

Protein is not just about appearance but also about your peak performance. Whey protein, rich in branched-chain amino acids, is a potent ally in this regard. Athletes who incorporate whey protein in their diet plan often experience significant improvements in strength and overall athletic performance.

5. Promotes Micronutrient Absorption

A high-protein diet for athletes plays a pivotal role in nutrient absorption. It enhances your body's ability to absorb essential vitamins and minerals, like vitamin B12, which is crucial for energy production. Protein ensures that, as an athlete, your body makes the most of these vital nutrients.

6. Protein's Satiating Power For Appetite Control

Protein's satiating power is impressive in high-protein diets for athletes. It helps in controlling your appetite, staving off those pesky midday cravings or high-protein snacks for athletes. 


In a study published in the American Journal of Clinical Nutrition, a high-protein breakfast led to reduced calorie intake throughout the day.


Also Read: High Protein Indian Breakfast 

7. Amino Acids For Immune Support

Your immune system takes a hit with rigorous training, but specific protein-rich foods for athletes can help strengthen it. Amino acids derived from a personalised high-protein diet for athletes are essential for producing antibodies and immune cells in your body that contribute to strengthening your immune function.

8. Connective Tissue Support For Injury Prevention

For athletes, injuries are a constant concern. This is where high-protein foods for athletes can prevent the risk of injuries for you. Well, this is how a high-protein diet plays a priority role in maintaining the structural ligaments, the integrity of tendons, plus connective tissues, providing you added protection against potential injuries.

It also promotes collagen synthesis and overall tissue repair, enhancing resilience and reducing the risk of injuries.

The Final Say

Remember, as an athlete, it is important for you to drink plenty of water throughout the day to stay hydrated. An athlete diet plan of 7 days only provides a balanced intake of protein, but individual protein needs may vary based on factors like age, gender, plus activity level. 


So, make sure to consult with a nutritionist or dietician for personalised recommendations. If you want to know more about high-protein diets for athletes and get customisable meal plans, contact us at ToneOp

FAQs

1. Are there any high protein foods for teenage athletes?

Absolutely! Teenage athletes need protein to grow, develop, and perform well in sports. Great protein sources include lean meats like chicken, fish, eggs, and dairy products like yoghurt and milk. Plant-based options like beans, tofu, and nuts are also good choices.


2. What are some high protein foods for vegetarian bodybuilders?

Vegetarian bodybuilders can get their protein from plant-based sources like tofu, tempeh, lentils, and chickpeas. Greek yoghurt and cottage cheese are also high in protein. They can opt for low-fat cheese and milk if they include dairy in their diet.


3. What are some suitable protein foods for young athletes?

Young athletes, just like teenagers, need protein to support their growth and sports activities. Foods like lean meats, poultry, fish, eggs, dairy products, and nut butter are excellent protein sources for them. They can choose beans, quinoa, and nuts if they prefer plant-based options.

References

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

Subscribe to Toneop Newsletter

Simply enter your email address below and get ready to embark on a path to vibrant well-being. Together, let's create a healthier and happier you!

Download our app

Download TONEOP: India's Best Fitness Android App from Google Play StoreDownload TONEOP: India's Best Health IOS App from App Store

Comments (0)


Leave a reply

Your email address will not be published. Required fields are marked *


Explore by categories