[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-401751-105":59,"doc-detail-401751-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","performance-nutrition-meal-planning-basics","Performance Nutrition - Meal Planning Basics","","This document provides a comprehensive guide to performance nutrition and meal planning, authored by sports dietitian Thomas Hamilton. It outlines essential food skills, including grocery shopping, label reading, and batch cooking to improve nutritional quality and save time. The content features detailed nutritional plates for different training intensities, distinguishing between requirements for 'Hard Training / Race Day' and 'Easy Training / Weight Management'. It also offers practical strategies for meal preparation, such as using overlapping ingredients and efficient food storage, and lists convenient meal ideas to support an active lifestyle.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/performance-nutrition-meal-planning-basics/401751/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/performance-nutrition-meal-planning-basics/401751.png","ImageObject",300,407,{"name":92,"@type":93},"percent12345","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-30","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":24},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"What are the primary benefits of meal prepping?","Question",{"text":112,"@type":113},"Meal prepping saves time and money, improves nutritional quality, reduces stress, allows for better portion control, and helps athletes maintain their diet while on the go.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"How does nutrition differ between hard training days and easy training days?",{"text":117,"@type":113},"Hard training or race days require higher fat intake (2 tablespoons) and prioritize energy-dense foods, whereas easy training or weight management days reduce fat intake (1 teaspoon) and emphasize portion control through balanced whole grains, proteins, and fruits/vegetables.",{"name":119,"@type":110,"acceptedAnswer":120},"What are some 'go-to' meal essentials for quick preparation?",{"text":121,"@type":113},"Recommended essentials include rotisserie chicken, frozen vegetables, microwaveable rice, pre-made overnight oats, breakfast burritos, and simple wraps with cold cuts or tuna.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},401751,1791251570,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":24,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":139,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":145,"preview_page_count":4},1099529851338,"https://ap-avatar.wpscdn.com/davatar_155a257f0dc6eb9ab79c44ca47cae57d","Performance Nutrition  \nMeal  \nPlanning Basics  \nThomas Hamilton Sports Dietitian HBPE, BSc, RD  \nDevelop your food skills  \n• Grocery Shopping Skills  \n• Awareness of healthy convenient options  \n• Label reading – fat, fibre, ‘sugars”  \n• Focus on simplicity and quality  \n• Cost and time saving options  \n• Cooking Skills  \n• Planning ahead with shopping list  \n• Batch cooking when possible  \n• Portioning protein  \n• Stews, casseroles, chunky soups etc  \nBenefits of meal prepping  \n• Saves Time  \n• Saves Money  \n• Improves nutrition quality  \n• Supports a heavy training day / cycle  \n• Reduces stress  \n• Controls portions  \n• Be able to eat on the go where ever you are  \nMeal prep tips  \n• Decide which meals you need to have planned and prepared ahead of time  \n• Double up recipes  \n• Cook Once….eat twice,3x ?  \n• Use overlapping ingredients  \n• Invest in good containers  \n• Schedule a prep time  \n• InstaPot – Crock pot meals  \n• Collect recipes  \nEleatSports Nutrition  \nMeal Prep like a pro  \nGo to meal essentials  \n• Rotisserie chicken, frozen veggies, microwave rice  \n• Meat sauce with pasta, add broccoli  \n• Vegetable soup add beef chunks, barley and froz veggies  \n• Stir fry w shelled edamame, frozen veggies, microwave rice, spice  \n• Salad kit, smoked salmon, precooked quinoa, fruit  \n• Premade overnight oats with berries, chia seeds  \n• Premade egg bites, bagel with cream cheese, piece of fruit  \n• Breakfast burritos with egg & cheese, add salsa  \n• Bean spread/dip, pita chips, veggies and dip  \n• Flakes of tuna on toast, melted cheese  \n• Cold pasta salad with meat or beans  \n• Wraps with cold cuts,","cbCaiedk2S4izYrA","https://ap.wps.com/l/cbCaiedk2S4izYrA","pdf",5805577,14,"English","# Food Skills and Benefits\n## Grocery Shopping and Cooking Skills\n## Benefits of Meal Prepping\n# Meal Preparation Strategies\n## Meal Prep Tips\n## Go-to Meal Essentials\n# Nutritional Planning Plates\n## Hard Training and Race Day Nutrition\n## Easy Training and Weight Management","[{\"question\":\"What are the primary benefits of meal prepping?\",\"answer\":\"Meal prepping saves time and money, improves nutritional quality, reduces stress, allows for better portion control, and helps athletes maintain their diet while on the go.\"},{\"question\":\"How does nutrition differ between hard training days and easy training days?\",\"answer\":\"Hard training or race days require higher fat intake (2 tablespoons) and prioritize energy-dense foods, whereas easy training or weight management days reduce fat intake (1 teaspoon) and emphasize portion control through balanced whole grains, proteins, and fruits/vegetables.\"},{\"question\":\"What are some 'go-to' meal essentials for quick preparation?\",\"answer\":\"Recommended essentials include rotisserie chicken, frozen vegetables, microwaveable rice, pre-made overnight oats, breakfast burritos, and simple wraps with cold cuts or tuna.\"}]","Performance Nutrition - Meal Planning Basics | PDF",1790523637,35]