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Healthy Diet for Athletes working out 3x per week

2/14/2023

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This is a good menu for athletes
​ that are practicing at least 3x per week up to 20 yours per week.
Monday

Breakfast: Oatmeal with almond milk, sliced banana, and chopped nuts
Snack: Apple slices with almond butter
Lunch: Turkey sandwich on whole wheat bread with avocado, lettuce, and tomato, and a side of baby carrots and hummus
Snack: Greek yogurt with mixed berries and honey
Dinner: Grilled chicken breast with roasted sweet potato and steamed broccoli

Tuesday

Breakfast: Smoothie made with almond milk, banana, mixed berries, and spinach, and a side of whole wheat toast with almond butter
Snack: Hard-boiled egg and orange slices
Lunch: Quinoa and black bean salad with grilled shrimp and mixed greens
Snack: Trail mix with mixed nuts and dried fruit
Dinner: Baked salmon with roasted asparagus and brown rice

Wednesday

Breakfast: Scrambled eggs with spinach, diced bell peppers, and whole wheat toast
Snack: Banana slices with almond butter
Lunch: Grilled chicken breast with mixed greens, cherry tomatoes, and a balsamic vinaigrette dressing, and a side of sliced cucumber and tomato salad
Snack: Greek yogurt with mixed berries and honey
Dinner: Stir-fry made with shrimp, mixed vegetables, and brown rice

Thursday

Breakfast: Greek yogurt with sliced peaches and a sprinkle of granola, and a side of whole wheat toast with almond butter
Snack: Apple slices with mixed nuts
Lunch: Tuna salad made with Greek yogurt, celery, and carrots served with whole wheat crackers, and a side of baby carrots
Snack: Smoothie made with almond milk, banana, mixed berries, and spinach
Dinner: Baked chicken breast with roasted Brussels sprouts and quinoa

Friday

Breakfast: Smoothie bowl made with almond milk, mixed berries, banana, and chia seeds, and a side of whole wheat toast with almond butter
Snack: Hard-boiled egg and orange slices
Lunch: Grilled chicken skewers with mixed vegetables (such as zucchini, bell peppers, and mushrooms) and a side salad
Snack: Trail mix with mixed nuts and dried fruit
Dinner: Baked cod with steamed green beans and brown rice

Saturday

Breakfast: Avocado toast with a boiled egg and sliced tomatoes, and a side of whole wheat toast with almond butter
Snack: Banana slices with almond butter
Lunch: Turkey wrap made with whole wheat tortilla, turkey slices, avocado, and lettuce, and a side of baby carrots
Snack: Greek yogurt with mixed berries and honey
Dinner: Grilled salmon with roasted sweet potato and steamed broccoli

Sunday

Breakfast: Cottage cheese with sliced peaches and a sprinkle of granola, and a side of whole wheat toast with almond butter
Snack: Apple slices with mixed nuts
Lunch: Chicken Caesar salad made with mixed greens and a light Caesar dressing, and a side of baby carrots
Snack: Smoothie made with almond milk, banana, mixed berries, and spinach
Dinner: Baked tofu with mixed vegetables (such as bell peppers, broccoli, and carrots) and a side salad
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MGA Maryland

(301)249-0808
youflip@gmail.com
521 Commerce Drive
Upper Marlboro, MD 20774

Serving communities for over 50 years. 

In 1964, our family started a small gymnastics and dance studio outside of Washington D.C. Today, we still have that same small-center feeling with two locations; one in Upper Marlboro, MD and another in Apopka, Florida. Family values are as important to us today as they were back then, we just have a few more students than we used to. It’s important to us to always put our students first and to have a gym that is a positive learning place for everyone.

MGA Florida

(407)880-0809
​gymadventure@gmail.com
110 Athletes Row, Suite 150
​Apopka, FL 32703
  • Blog
  • About Us
  • Calendar/Events
    • Calendar
    • Holiday Events >
      • Halloween Party
      • Easter Egg hunt
  • Competitions
    • Turkey Day Challenge
    • Reindeer Games
    • Shamrock Showdown
  • Tools
    • Schedule a Make-Up
    • Reserve a Party
  • Specials
  • Shop