Kindly advise a diet plan that can be followed by an athlete as an everyday routine.

Hi,

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As an athlete, you should be having a very light body and flexible enough for playing games. Jogging is a must every day, morning and evening (static and dynamic). Have milk, banana and brown bread in the morning before working out. Always have a water bottle with you so that you do not dehydrate yourself while working out. You should never workout empty stomach. Post workout, have a nice breakfast with fruits, toast, banana again, sandwich. Lunch should be more carbohydrate, more protein, and less fat. Three chapattis with half plate rice with green vegetable curry and salads like a carrot, cucumber, onion, and tomato. You can have daal like green gram, yellow daal. Evening snacks should be walnuts or almonds (3 to 4) in number. You can have milk and cornflakes, baked cookies, tea if you like. Dinner should be protein rich with pulses and cereals of any kind, with two chapattis. You should have your dinner two hours before sleeping. Drink lots of water. Never skip meals but should be very light.